Sheet Pan Chicken with Vegetables – an easy complete one pan meal with low carb autumn vegetables perfect for fall. Made with tender and juicy with Brussels sprouts, pumpkin, broccoli and yellow zucchini. Keto, paleo, gluten free and Whole 30 compliant.
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Updated October 2019
EASY SHEET PAN DINNER
We’ve been on a nice fall kick lately and I can’t help adding pumpkin to just about everything. Pumpkin Waffles, Pumpkin Cookies, Pumpkin Pancakes, Pumpkin Muffins and on the savory side, we’ve got this Sheet Pan Chicken and Vegetables.
This Sheet Pan Harvest Chicken and Vegetables is a riff off of our slow cooker and Instant Pot recipes and is a favorite for fall.
It’s full of cozy and hearty autumn vegetables like Brussels sprouts, broccoli and pumpkin – all are low in carbs and fit into a ketogenic diet.
The best part though? Everything comes together in just one pan so clean up is a breeze! You guys know I am not a fan of washing a bazillion dishes and you seriously can’t get easier than an all-in-one sheet pan meal!
The chicken cooks up tender and juicy with a deliciously flavorful balsamic sauce. The great thing about sheet pan dinners are how simple they are to customize. You can use chicken breasts or chicken thighs and just adjust the cooking times accordingly.
Either way you choose, you’ve got a healthy sheet pan supper that is also gluten free, low carb, keto, paleo friendly and Whole30 compliant.
INGREDIENTS YOU NEED:
- chicken (chicken thighs or chicken breasts)
- broccoli
- Brussels sprouts
- pumpkin
other vegetables you can use:
Cauliflower or green beans would work here as well.
If you’re not following a low carb diet, you can totally switch out the vegetables with butternut squash, sweet potatoes, carrots or any other root vegetables you like.
HOW TO MAKE SHEET PAN CHICKEN WITH VEGETABLES
- You start off by combining the salt, pepper, sage, rosemary and thyme in a small bowl. Place the chicken in a large resealable bag and add olive oil, balsamic vinegar and half of the seasoning. Seal the bag then press to rub the seasoning on the chicken. Set aside for 20 minutes or chill in the fridge for up to 24 hours.
- Preheat oven to 400 F.
- Chop your vegetables then place in a single layer on a large rimmed sheet pan lined with parchment paper or foil. Drizzle with remaining olive oil and seasoning.
- Nestle chicken in the pan, moving vegetables aside as needed.
- Place pan in preheated oven and roast for 12 minutes. Flip the chicken and toss the vegetables in pan. Return pan to oven and continue cooking for another 10 minutes, or until chicken is cooked through and internal temperature reaches 160 to 165 degrees F. You can remove the chicken to plate first if your vegetables are not done to your liking and continue cooking until the vegetables are cooked.
- Sprinkle with fresh parsley or rosemary and serve hot with your favorite sides.
CAN I MAKE THIS AHEAD?
Yes, the great thing about sheet pan dinners are that you can make them ahead of time on your Sunday meal prep. You can either prep the vegetables ahead of time and store them separately to cook another day. Or cook everything and store in glass containers with a resealable lid in the fridge for up to 4 days.
IS CHICKEN FREEZER FRIENDLY?
Absolutely! We make a big batch of chicken on meal prep Sunday and portion it out for the week. You can pair them with your favorite sides and store in a resealable lunchbox for school and work lunches.
WHAT ELSE CAN I SERVE WITH THIS AUTUMN CHICKEN DINNER?
This sheet pan autumn chicken dinner would go well with so many sides.
I chose to serve it alone with some Brussels sprouts, pumpkin, broccoli and yellow zucchini to keep it low carb and keto friendly but if you are looking for a heartier meal, it would go perfectly over a plate of roasted or mashed potatoes, Instant Pot quinoa or this Instant Pot rice.
More sheet pan recipes you might like:
Sheet Pan Harvest Chicken with Vegetables - an easy complete one pan meal with low carb autumn vegetables perfect for fall. Made with tender and juicy with Brussels sprouts, pumpkin, broccoli and yellow zucchini. Keto, paleo, gluten free and Whole 30 compliant.
- 3-4 boneless , skinless chicken breasts, pounded to even thickness (can also use 5-6 chicken thighs and adjust cooking times as needed)
- sea salt and pepper to taste
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/4 teaspoon dried sage
- 2 tablespoons olive oil , divided
- 1 1/2 tablespoons balsamic vinegar , divided
- 1 cup chopped pumpkin , or butternut squash if not low carb
- 1 cup broccoli florets
- 1 yellow zucchini , quartered
- Chopped fresh parsley or thyme
- In a small bowl, combine the salt, pepper, thyme, rosemary and sage. Place the chicken in a large resealable bag and add 1 tablespoon olive oil, 1 tablespoon of balsamic vinegar and half of the seasoning. Seal the bag then press to rub the oil and seasoning on the chicken. Set aside for 20 minutes or chill in the fridge for up to 24 hours.
- Preheat oven to 415 F.
- Chop your vegetables then place in a single layer on a large rimmed sheet pan lined with parchment paper or foil. Drizzle with remaining olive oil and seasoning.
- Nestle chicken in the middle of the pan, moving vegetables aside as needed.
Place pan in preheated oven and roast for 12 minutes. Flip the chicken and toss the vegetables in pan. Return pan to oven and continue cooking for another 10 minutes, or until chicken is cooked through and internal temperature reaches 160 to 165 degrees F. You can remove the chicken to plate first if your vegetables are not done to your liking and continue cooking until the vegetables are cooked.
- Sprinkle with fresh parsley or rosemary and serve hot with your favorite sides.
Did you try this recipe?
Rita -
We make this once a week. My husband and kids really love it. Thanks!