Healthy Sheet Pan BBQ Chicken
A simple yet flavorful Sheet Pan BBQ Chicken and Vegetables made with juicy chicken breast, sweet potatoes, red onion, and broccolini. Tossed in a smoky spice blend and finished with a honey-BBQ glaze, this high-protein, fiber-rich dish is nutritious, easy to prepare, and perfect for busy weeknights or meal prep.
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.
