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3.22.17

30 Minute Sheet Pan Chicken with Veggies {Paleo & Whole30}

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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!

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 dinner 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!
Author: Michele Rosen
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Dinner
Cuisine: Paleo &amp, Whole30
Servings: 6 servings
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4.75 from 12 votes

Ingredients

For the sweet/savory sauce

  • 1/3 cup pitted dates softened in hot water* and drained OR 1.5 Tbsp pure maple syrup for a non-Whole30 version
  • 2 tbsp water omit if using maple syrup
  • 1/3 cup coconut aminos
  • 2 tbsp brown mustard
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/8 tsp black pepper

On the Sheet Pan**:

  • 1.5 lbs boneless skinless chicken thighs
  • 1 large Japanese sweet potato or an orange one if you prefer scrubbed or peeled, chopped into 1/2 inch pieces
  • 1 med red bell pepper cut into 1 inch pieces
  • 1 med red onion cut into quarters
  • 1 broccoli crown cut into florets (about 3 cups florets)
  • 2 tbsp + 1/2 Tbsp avocado oil or light flavored olive oil for roasting veggies divided
  • 1/2 tsp salt divided, plus a sprinkle for chicken
  • Black pepper to taste

Instructions

  1. Preheat your oven to 450 degrees and begin by making the sauce***
  2. 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.
  3. Coat chicken on both sides with the sauce and arrange on parchment or foil lined large baking sheet
  4. Toss 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 chicken
  5. Roast 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 taste
  6. After 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.
  7. 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: 300.68kcal
Carbohydrates: 24.05g
Protein: 26.59g
Fat: 11.41g
Saturated Fat: 1.87g
Cholesterol: 107.73mg
Sodium: 643.94mg
Potassium: 823.57mg
Fiber: 5.01g
Sugar: 9.93g
Vitamin A: 4406.57IU
Vitamin C: 117.85mg
Calcium: 83.53mg
Iron: 2.31mg

Did you make this recipe?

Tag @PaleoRunningMomma on Instagram and hashtag it #PaleoRunningMomma

What I Used to Make My Sheet Pan Chicken with Veggies:

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!

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?

Note: This post contains Amazon affiliate links. This means that if you click on a link and make a purchase, I will receive a small commission at no cost to you. Thank you for supporting Paleo Running Momma!

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About Michele

More than a little into running and paleo recipes (yoga now too!) but I'm not here to rain on your grains (or anything else) so come along for the ride! I do a little too much of everything (except cleaning), and I enjoy laughing at myself. As long as I'm the one making the jokes, that is. Just kidding. So bring me your angst, your appetite and your frying pan and climb aboard!

Reader Interactions

Reader Reviews & Comments

  1. Patricia @Sweet and Strong says

    March 22, 2017 at 9:50 am

    I always apologize to my mom for being such a picky eater because now I eat just about anything. And I LOVE sheet pan dinners using different spices/sauces. Will definitely be giving this one a try.

    Reply
  2. Emily says

    March 22, 2017 at 10:36 am

    Sheet pan dinners have to be some of the best quick dinners; we like to do quick one pan dinners or one pot dinners, and I love the similar idea of colorful veggies and meat all piled into one pan for dinner.

    Reply
  3. Cheryl says

    March 22, 2017 at 11:05 am

    5 stars
    How funny! I made and photographed a paleo/Whole30 one-pan Greek chicken dish last night. I am allllll about the one-pan these days. Nom

    Reply
    • Michele says

      March 22, 2017 at 2:21 pm

      That sounds so good!

      Reply
  4. Karen says

    March 23, 2017 at 6:08 pm

    5 stars
    We made this tonight with date paste and it was great! Thank you for the wonderful recipe!

    Reply
    • Michele says

      March 24, 2017 at 6:38 pm

      Great! Thrilled you liked it!

      Reply
  5. palak bhatti says

    March 27, 2017 at 6:12 am

    5 stars
    wow awesome recipe

    Reply
  6. Kristee says

    March 27, 2017 at 9:10 pm

    5 stars
    Made this for dinner tonight. No dates, so took the quick route with maple syrup. DELICIOUS – definitely a keeper recipe and so easy!

    Reply
    • Michele says

      March 28, 2017 at 8:56 am

      That’s great! So happy you liked it 🙂

      Reply
  7. Krissy says

    April 29, 2017 at 6:45 pm

    5 stars
    I made this tonight and really enjoyed it. The sauce is amazing and will definitely be using it for other recipes as well!

    Reply
    • Michele says

      April 29, 2017 at 8:43 pm

      That’s great! I also use this sauce for all sorts of things and it’s so good 🙂

      Reply
  8. Christi Walton says

    December 30, 2017 at 7:21 pm

    5 stars
    Sent to all my family…this was fantastic!

    Reply
    • Michele says

      January 2, 2018 at 2:03 pm

      So happy you liked it!

      Reply
  9. Lindsey McElroy says

    January 29, 2018 at 6:39 pm

    Should I adjust anything if all I have is bone-in skin-on thighs?

    Reply
    • Michele says

      January 31, 2018 at 2:34 pm

      Yes, you’ll have to bake the chicken longer for sure!

      Reply
  10. Brianna Tickel says

    March 26, 2018 at 9:53 pm

    Dude-you killed it AGAIN!!! No complaints and clean plates! Awesome sauce. Will definitely make again! Thanks so much!

    Reply
    • Michele says

      March 27, 2018 at 1:51 pm

      That’s amazing, love it!

      Reply
  11. Kristenmbelieve says

    July 15, 2018 at 5:15 pm

    3 stars
    I don’t think my family likes thighs. Second fail at two different recipes. Sauce was tasty before it was cooked, and the veggies and potatoes came out great. Maybe I’ll try with breasts.

    Reply
  12. Erica says

    August 16, 2019 at 6:42 pm

    Do you know if this recipe reheats well? I’m looking for meals I can cook once and reheat during the week for a quick dinner (for single person).

    Reply
    • Michele says

      August 20, 2019 at 9:59 am

      Yes this one reheats very well!

      Reply
  13. Andrea says

    January 28, 2020 at 12:27 am

    I always have a hard time finding something my family likes. This recipe was a hit!! We all liked it and that rarely happens. I will be making this a regular meal.

    Reply
  14. Alex says

    December 2, 2020 at 9:47 am

    5 stars
    Ha. it looks so easy. But I think it must be very delicious.

    Reply
  15. Erin says

    February 6, 2021 at 8:08 pm

    5 stars
    You never disappoint. This recipe is amazing! I made it with bone in chicken thighs, started then 10 min ahead of sweet potatoes, then followed your timing. Worked great.

    Reply

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Hi! I’m so happy you stopped by! My name is Michele and I’m a Paleo eater and recipe creator, runner, mom of 3, and the gal behind Paleo Running Momma! Over here you’ll find real-food, clean eating family favorites that you’ll be excited to share with your loved ones. I hope you stay awhile, eat, savor, and enjoy!

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