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This 30 minute sheet pan chicken with veggies has a sweet and savory sauce baked right in for a complete dinner that’s packed with flavor and nutrition! Gluten free, Paleo, Whole30 compliant and great for weeknights and leftovers too!
Have I mentioned my kids are picky eaters?! Because they each are, picky, in their own unique way. I know my story is not original – you have two or three kids (or more, and you are a goddess) and therefore two or three sets of ridiculous food demands to consider when cooking, well, literally anything.
I have one child, the youngest, who likes super crispy roasted veggies, and that is the ONLY way he will touch a vegetable. I made him *try a raw cherry tomato once (mommy has nerve) and he actually gagged on it and it wasn’t pretty. Seriously, who does that?!
My middle one, Emily, is the exact opposite, and will not eat a vegetable unless it’s raw, or, VERY LIGHTLY steamed. My oldest will eat broccoli or kale with sweet potatoes, but the site of an onion on her plate will ruin a meal for her.
My solution is usually to just have all-the-veggies on hand so I can make everyone happy-ish. Because a child gagging on a raw carrot, or a crispy broccoli floret, is the last thing any mommy needs at 6:30 pm on a weekday.
Look, I am really never in the mood for anyone complaining and/or gagging on food, and I know you’re not either, which is why when I say something is kid friendly, I mean it, for real’s.
Since we grown-ups have needs too, at least sometimes, dinnertime has to be a compromise of sorts, unless you are the type who’s okay with cooking two or three separate meals. I used to fall into that unfortunate habit occasionally, and it’s no way to live, I mean, right?!
But now, moving onto today’s recipe! I don’t typically bake/roast my chicken, but sometimes, throwing something in the oven while you get the rest of your life together for 15 minutes is just easier than standing in front of the stove.
Easier cleanup, too, by far! You can prep everything about this meal, if you want to, the night before or during your Sunday meal prep, to make the cooking part completely effortless.
Since I get really, really bored with chicken, whenever I make it, I need to add a lot of flavor. I discovered the basic recipe for the date-based sauce I used here when I made it to go on my bacon wrapped pork tenderloin, and I haven’t looked back!
It’s a Whole30 friendly, sweet/savory sauce that each one of my picky kids actually, genuinely, likes, which means it’s a keeper of a sauce if there is one.
You do need to use a food processor or blender for the sauce since it’s sweetened with dates, however, if you are not looking for a Whole30 recipe, you can use 1 Tbsp pure maple syrup instead of the dates and simply whisk it together.
The sauce adds great flavor to the entire dish, even though you’re only coating the chicken, it sort of flavors the veggies and sweet potatoes too. Are you ready to cook? Let’s go!
30 Minute Sheet Pan Chicken with Veggies {Paleo & Whole30}
30 Minute Sheet Pan Chicken with Veggies {Paleo, Whole30}
This 30 minute sheet pan chicken with veggies has a sweet/savory sauce that’s healthy, Whole30 compliant and paleo, kid friendly and easy to whip up in a blender! Prep Time: 5 minutesCook Time: 30 minutesTotal Time: 35 minutesCourse:DinnerCuisine:Paleo &, Whole30Servings: 6 servings
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Ingredients
For the sweet/savory sauce
1/3cuppitted datessoftened in hot water* and drained OR 1.5 Tbsp pure maple syrup for a non-Whole30 version2tbspwateromit if using maple syrup1/3cupcoconut aminos2tbspbrown mustard1/4tsponion powder1/4tspgarlic powder1/4tsppaprika1/8tspblack pepper
On the Sheet Pan**:
1.5lbsboneless skinless chicken thighs1large Japanese sweet potatoor an orange one if you prefer scrubbed or peeled, chopped into 1/2 inch pieces1medred bell peppercut into 1 inch pieces1medred onioncut into quarters1broccoli crown cut into florets (about 3 cups florets)2tbsp + 1/2 Tbspavocado oil or light flavored olive oilfor roasting veggies divided1/2tspsalt divided, plus a sprinkle for chickenBlack pepper to taste
Instructions
Preheat your oven to 450 degrees and begin by making the sauce***In a food processor or high speed blender, add the softened dates and 2 Tbsp water and process/blend to a paste. Add the remaining sauce ingredients until combined.Coat chicken on both sides with the sauce and arrange on parchment or foil lined large baking sheetToss potatoes with 1/2 tbsp olive oil or other cooking fat and sprinkle with 1/4 tsp salt, black pepper to taste. Arrange in single layer on baking sheet apart from chickenRoast the chicken and potatoes in the preheated for 10 mins, meanwhile toss the remaining veggies with 2 tbsp cooking fat and sprinkle with remaining 1/4 tsp salt and pepper to tasteAfter 10 minutes, arrange these veggies on baking sheet around chicken and potatoes (they’ll cook down quickly) and return to oven (near bottom) to roast 10-15 more minutes, turning chicken once to evenly cook and gently stirring the veggies and potatoes.Put under the broiler for last 2-5 minutes or so to brown chicken and veggies to your preference. Serve and enjoy! Refrigerate leftovers in a sealed container for up to 4 days
Recipe Notes
*You can put dates in a microwave safe dish covered with water and microwave for 1 minute to do this quickly!
**Prep and chop veggies ahead of time for a 30 minute meal
***The sauce can also be made ahead of time and stored covered in the refrigerator until ready to use.
Nutrition
Calories: 300.68kcalCarbohydrates: 24.05gProtein: 26.59gFat: 11.41gSaturated Fat: 1.87gCholesterol: 107.73mgSodium: 643.94mgPotassium: 823.57mgFiber: 5.01gSugar: 9.93gVitamin A: 4406.57IUVitamin C: 117.85mgCalcium: 83.53mgIron: 2.31mg
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What I Used to Make My Sheet Pan Chicken with Veggies:
Want more Paleo and Whole30 chicken recipes? Try one of these!
Easy Pesto Baked Chicken
One-Pan Bacon Wrapped Chicken
One-Pan Lemon Garlic Chicken Thighs
Zucchini Pasta with Chicken and Scallion Avocado Sauce
Tell Me!
Have you used dates for sauces?
How long does weekday dinner prep/cooking take?
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