Description
This Sheet Pan Chicken Thighs with Broccoli recipe offers a quick and flavorful weeknight dinner featuring boneless, skinless chicken thighs seasoned with a chipotle-spiced rub and roasted alongside crisp broccoli and red onion. A tangy honey-mustard sauce adds a perfect finishing touch.
Ingredients
Scale
Chicken and Vegetables
- 4 boneless, skinless chicken thighs (1 1/4 lbs), patted dry
- 1 (12-ounce) bag raw broccoli florets (6-7 cups)
- ½ medium red onion, sliced (1 cup)
- 1 tablespoon + 1 teaspoon avocado oil or olive oil, divided
- Nonstick cooking spray
Seasoning Rub
- 2 teaspoons brown sugar
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ½ teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon fine salt
- ⅛ teaspoon black pepper
- ⅛ teaspoon chipotle powder
Honey-Mustard Sauce
- 3 tablespoons mayonnaise (for egg-free use vegan mayo or plain Greek yogurt)
- 2 tablespoons Dijon mustard
- 1 tablespoon honey
- 2 teaspoons coconut aminos (or 1 teaspoon low-sodium soy sauce)
- ¼ teaspoon dried thyme
- ¼ teaspoon garlic powder
- Pinch of fine salt and black pepper
Instructions
- Preheat the Oven: Place a large rimmed baking sheet in the oven and preheat the oven to 450℉ with the pan inside to help ingredients cook evenly.
- Prepare Vegetables: In a medium bowl, toss the broccoli florets and sliced red onion with 1 tablespoon of oil, salt, and pepper until evenly coated. Set aside.
- Make the Rub: In a small bowl, combine brown sugar, cumin, chili powder, paprika, onion powder, garlic powder, salt, black pepper, and chipotle powder to create the seasoning rub.
- Season Chicken: Rub the chicken thighs with the remaining 1 teaspoon of oil and sprinkle the seasoning rub evenly over all sides of the chicken.
- Arrange on Hot Baking Sheet: Carefully remove the hot baking sheet using an oven mitt, spray it with nonstick cooking spray, and spread the vegetables evenly, leaving space for the chicken thighs. Nestle the chicken among the vegetables.
- Bake the Dish: Return the baking sheet to the oven and bake for 15 minutes. Then stir the vegetables and continue baking for about 5 more minutes until the chicken reaches an internal temperature of 165℉.
- Prepare Honey-Mustard Sauce: While the chicken cooks, whisk together mayonnaise, Dijon mustard, honey, coconut aminos, dried thyme, garlic powder, salt, and pepper in a small bowl. Adjust seasoning to taste.
- Serve: Serve the sheet pan chicken and vegetables with the honey-mustard sauce on the side. Store any leftover sauce in an airtight container in the refrigerator for up to 4 days.
Notes
- Preheating the baking sheet ensures even cooking and crispy edges on both chicken and vegetables.
- For an egg-free sauce, substitute mayonnaise with vegan mayo or plain Greek yogurt.
- Coconut aminos provide a soy-free alternative to soy sauce in the honey-mustard sauce.
- Use an instant-read thermometer to ensure the chicken is cooked to a safe internal temperature of 165℉.
- Leftover sauce can be refrigerated for up to 4 days for added convenience.
Nutrition
- Serving Size: 1/4 of the recipe with sauce
- Calories: 343 kcal
- Sugar: 8 g
- Sodium: 655 mg
- Fat: 19 g
- Saturated Fat: 4 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 2 g
- Protein: 27 g
- Cholesterol: 116 mg
