Sheet pan Chicken recipe is a veggie-packed meal that comes together quickly. The balsamic reduction adds a subtle sweetness that takes this healthy dish up a notch!
Getting dinner on the table can be a chore at the end of the day. Having a few recipes that your family loves that are nourishing and quick in your routine makes the process much easier!
This sheet pan chicken recipe made with thighs and a balsamic reduction is one of those recipes!
The great thing about sheet pan recipes is that you can get everything in the oven and are free to tackle other things. Perfect for nights you need to help kids with schoolwork, you have other household chores to do, or you just a bit of a break!
Are chicken thighs healthy?
I like using chicken thighs over chicken breast as much as I can when cooking for a few reasons.
Chicken breasts are a great source of lean protein, but they can dry out easily. Chicken thighs retain their moisture even if they get cooked a little too long. The reason that thighs are more forgiving is that they contain more fat. Including an adequate amount of high-quality fat in one’s diet will help with satiety.
Quality fat, like that found in a chicken thigh, allows for the proper use of the protein consumed. It also acts as building blocks for cell membranes and hormones and helps with the absorption of vitamins A, D, E, and K.
Chicken thighs also have slightly more iron than the breast. Per 100 grams, a thigh has 1.3 mg of iron while the breast has 1mg. Not a huge difference but every little bit of additional nutrition adds up over time.
Thighs also tend to be less expensive than the breast, helping to keep the grocery budget in check.
Ingredients for Sheet Pan Thighs
- Broccoli florets
- Cauliflower florets
- Red onion
- Chicken Thighs: you want boneless and skinless thighs for this recipe. Buy organic or pasture-raised.
- Balsamic Vinegar
- Olive or avocado oil
- Garlic
- Salt: I always recommend using sea salt for its mineral value.
- Pepper
Kitchen Tools Needed
For this sheet pan chicken recipe you need the following kitchen equipment:
- Cutting boards: use a separate board for cutting the chicken and the vegetables
- Knife
- Large bowl
- Two sheet pans
- Parchment paper
- Measuring cups and spoons
How to make this sheet pan chicken recipe
- Preheat oven to 400 degrees. Line 2 baking sheets with parchment paper.
- Cut chicken into roughly 2″ square pieces. Transfer to a large bowl, add 2 tablespoons of vinegar and garlic and toss to coat evenly. Spread chicken in a single layer onto one of the baking sheets.
- Add broccoli, cauliflower, and red onion to the other baking sheet. Dizzle with oil, and stir to coat evenly.
- Sprinkle salt and pepper over all ingredients.
- Bake for 15 minutes.
- While chicken and vegetables are baking, make balsamic reduction by adding 1 cup of balsamic vinegar to a small saucepan. Bring to a simmer and allow to simmer, stirring often, until the vinegar has thickened slightly(it will coat the back of a spoon) and has a sweet flavor.
- Remove chicken and vegetables the from oven, stir and return to oven. Bake for an additional 5-10 minutes until chicken is done and vegetables are soft.
- Divide chicken and vegetables onto 4 serving plates. Drizzle balsamic reduction evenly over each serving.
Pairing suggestion
This dish is a delicious low-carb meal!
If low-carb is not your thing, you can easily add carbs to this chicken sheet pan recipe.
Rice works well. As does a slice of sourdough bread or focaccia.
I think that some roasted red or gold potatoes would be nice with it too. I would season them with salt, pepper, and garlic powder.
Why make a Balsamic Reduction?
You could just add some balsamic vinegar to this dish and it would be good. Reducing the vinegar is a simple task that gives sheet pan chicken a special feel.
When the vinegar is reduced, it becomes sweeter. The less pungent flavor is more appealing…even picky eaters may enjoy it. My oldest, who is 3, really likes it.
Tips for meal prep
Sheet pan chicken is an ideal meal to include in your weekly meal prep. Prepping the ingredients will make this meal come together even more quickly! That is a total plus when nights are busy for an active family.
Here are my tips for prepping this meal ahead of time:
Cut the broccoli and cauliflower into bite-size pieces and store them in an airtight container, or two if you want to keep them separate when cooking.
Cut chicken thighs into 2″ pieces and store them in an airtight container.
Reduce the balsamic vinegar. Store in a mason jar and reheat just before serving.
Storing Leftover
If you have any of this sheet pan chicken recipe left, you can store it in a container in the frig for up to 4 days according to USDA recommendations.
Sheet Pan Chicken with Balsamic Reduction
Ingredients
- 3 cups Broccoli florets
- 3 cups Cauliflower florets
- 2 cups Red onion
- 8 boneless skinless chicken thighs
- 1 cup plus 2 tbsp Balsamic Vinegar
- 2 tbsp olive or avocado oil
- 3 clove garlic
- Salt and pepper to taste
Instructions
- Preheat oven to 400 degrees. Line 2 baking sheets with parchment paper.
- Cut chicken into roughly 2" square pieces. Transfer to a large bowl, add 2 tablespoons of vinegar and garlic and toss to coat evenly. Spread chicken in a single layer onto one of the baking sheets.
- Add broccoli, cauliflower, and red onion to the other baking sheet. Dizzle with oil, and stir to coat evenly.
- Sprinkle salt and pepper over all ingredients.
- Bake for 15 minutes.
- While chicken and vegetables are baking, make balsamic reduction by adding 1 cup of balsamic vinegar to a small saucepan. Bring to a simmer and allow to simmer, stirring often, until the vinegar has thickened slightly(it will coat the back of a spoon) and has a sweet flavor.
- Remove chicken and vegetables the from oven, stir and return to oven. Bake for an additional 5-10 minutes until chicken is done and vegetables are soft.
- Divide chicken and vegetables onto 4 serving plates. Drizzle balsamic reduction evenly over each serving.
Be sure to save this recipe on Pinterest. Tag me on social media when you make it.
