This Sheet Pan BBQ Chicken and Vegetables is the ultimate weeknight solution—wholesome, flavorful, and ready with minimal effort.
Tender chicken breast delivers lean protein, while sweet potatoes and broccolini provide fiber, vitamins, and antioxidants.
With just a drizzle of honeyed BBQ glaze, the dish balances smoky-sweet flavors without heavy oils or excess fat.
High in protein, rich in nutrients, and low in saturated fat, it’s a quick, balanced meal perfect for family dinners or meal prep.
Healthy Sheet Pan BBQ Chicken
Equipment
- 1 large sheet pan
- Aluminum foil or parchment paper
- 1 small mixing bowl
- 1 Medium mixing bowl
- Measuring Spoons
Ingredients
Main Ingredients:
- 1.5 lb chicken breast
- 4 cups sweet potatoes peeled and diced (about 2 medium–large sweet potatoes)
- 2 cups red onion diced
- 1 lb broccolini or broccoli
- 1 tsp olive oil
- 2 tbsp BBQ sauce
- 1 tbsp honey
Spice Rub:
- 1 tsp paprika
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp ground coriander
- 1 tsp kosher salt
- 1 tsp brown sugar
Instructions
- Preheat the Oven: Begin by setting your oven to 425°F (220°C). Allow it to preheat fully so that when the ingredients go in, they roast evenly and develop the right texture. A hot oven is key for getting golden, caramelized edges on the vegetables and keeping the chicken juicy.
- Prepare the Sweet Potatoes: Peel the sweet potatoes, then dice them into evenly sized cubes (around ½ inch to 1 inch in size). Uniform cuts ensure that the potatoes cook through at the same rate without leaving some pieces too soft and others undercooked. Place the diced potatoes in a medium mixing bowl.
- Season the Sweet Potatoes: Drizzle 1 teaspoon of olive oil over the potatoes, then sprinkle about 1 tablespoon of the spice rub (reserve the rest for the chicken). Toss well to coat every cube with seasoning and oil. This creates a flavorful crust as the potatoes roast while keeping them from drying out.
- Start Roasting the Potatoes: Line a large sheet pan with parchment paper or foil for easy cleanup. Lightly coat the surface with nonstick spray or an additional mist of olive oil. Spread the seasoned potatoes across the sheet pan in a single layer, leaving space between the pieces for proper browning. Place the pan in the preheated oven and roast for 15 minutes.
- Prepare the Remaining Ingredients: While the sweet potatoes are roasting, dice the red onion into chunks, trim and wash the broccolini (cutting large stalks in half if needed), and slice the chicken breasts into about 8 evenly sized portions. This ensures the chicken cooks quickly and evenly without drying out.
- Season the Chicken: Place the chicken pieces in a clean bowl. Sprinkle the remaining spice rub over the meat and use your hands to massage the spices in, coating every surface. This hands-on method helps the seasoning stick better and allows the flavors to penetrate slightly into the meat for more taste.
- Add Ingredients to the Sheet Pan: Once the sweet potatoes have roasted for 15 minutes, carefully remove the pan from the oven. Push the potatoes to one side of the pan, making room for the chicken and vegetables. Lightly mist the empty side with olive oil spray, then add the diced onions, broccolini, and seasoned chicken. Spread them out so that nothing overlaps—this helps everything roast instead of steam. Sprinkle a small pinch of salt over the broccolini and onions for extra flavor.
- Continue Roasting: Return the sheet pan to the oven and roast for another 15 minutes. During this stage, the chicken will start cooking through, the onions will soften and sweeten, and the broccolini will begin to char slightly at the edges, giving the dish a smoky depth.
- Prepare the Glaze: While the pan is in the oven, combine 2 tablespoons of BBQ sauce with 1 tablespoon of honey in a small bowl. Stir until smooth. This creates a glossy, slightly sticky glaze that balances smoky, tangy, and sweet notes perfectly.
- Glaze and Toss: Remove the sheet pan from the oven again. Use a brush or spoon to coat each piece of chicken with the BBQ-honey glaze. Toss the vegetables lightly with a spatula so they continue to roast evenly. This extra attention ensures that all the ingredients develop beautiful color and layers of flavor.
- Final Roast: Place the pan back into the oven for a final 10 minutes. By the end of this stage, the chicken should be fully cooked (165°F internal temperature), the potatoes tender, and the vegetables caramelized yet still vibrant.
- Rest and Serve: Once cooking is complete, remove the sheet pan and allow the chicken to rest for 2–3 minutes before serving. Resting helps lock in the juices, keeping the meat moist and flavorful. Plate the chicken alongside a mix of roasted vegetables and potatoes, then drizzle with any pan juices for added flavor.
Notes
- Use parchment paper or foil for easy cleanup and to prevent sticking.
- Dice sweet potatoes into even cubes for uniform roasting.
- Massage the spice rub directly into the chicken for maximum flavor.
- Keep vegetables spread out on the pan to encourage roasting instead of steaming.
- Chicken is ready when it reaches 165°F internal temperature.
- The BBQ-honey glaze adds sweetness and shine—don’t skip it.
- Swap broccolini with broccoli, green beans, or asparagus if preferred.
- This meal is high in protein and fiber while staying low in fat.
- Great for meal prep—store in containers for easy grab-and-go lunches.
- Leftovers taste even better the next day as flavors deepen.
Chef’s Secrets for Best Results
For perfectly cooked sheet pan meals, the secret lies in timing and spacing.
Roasting sweet potatoes first allows them to soften and caramelize before adding quicker-cooking vegetables and chicken.
Always spread ingredients out across the pan instead of crowding them together—this ensures browning and crisp edges rather than soggy textures.
Another trick is to cut the chicken into smaller pieces, which keeps them tender and prevents overcooking.
Finally, brushing on the honey-BBQ glaze at the end of cooking locks in juiciness while adding a glossy, flavorful finish.
Serving Suggestions for Every Occasion
This dish shines as a balanced, one-pan dinner, but it’s also versatile enough to pair with other sides.
Serve it over fluffy quinoa, brown rice, or cauliflower rice for extra heartiness.
A crisp side salad with a tangy vinaigrette can balance the smoky-sweet flavors, while cornbread or garlic bread makes it feel comforting and complete.
For meal prep, portion the chicken and vegetables into containers and add a small dipping cup of extra BBQ sauce on the side—it keeps lunches exciting and flavorful all week long.
Storage Tips for Freshness and Flavor
Allow leftovers to cool completely before storing to avoid condensation, which can make vegetables soggy.
Place the chicken and vegetables in airtight containers and refrigerate for up to 4 days.
To reheat, warm them in the oven at 350°F for 10–12 minutes to restore their roasted texture.
The microwave works for quick reheating, though the vegetables may soften more.
For longer storage, freeze in airtight freezer-safe containers for up to 2 months.
Thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
1. Can I use chicken thighs instead of chicken breast?
Yes, boneless, skinless chicken thighs work wonderfully and stay extra juicy. You may need to add 5–7 minutes to the cooking time depending on thickness.
2. What vegetables can I substitute for broccolini?
Broccolini can easily be swapped with broccoli, green beans, Brussels sprouts, or asparagus. Just keep in mind that cooking times vary slightly—softer vegetables like asparagus may need less roasting.
3. How do I know when the chicken is fully cooked?
The safest method is using a meat thermometer. The chicken should reach an internal temperature of 165°F (74°C). Cutting into the thickest piece should also show clear juices, not pink.
4. Can I make this recipe ahead of time?
Absolutely! You can chop vegetables and prepare the spice rub up to 24 hours in advance. Store them separately in the fridge, then assemble and roast when ready to cook.
5. Is this recipe meal-prep friendly?
Yes, it’s excellent for meal prep. Store pre-portioned servings in containers for quick lunches or dinners. It reheats well, and the flavors even deepen after a day.
