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

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!

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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4.78 from 9 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

Fat: 11.41g

Saturated fat: 1.87g

Cholesterol: 107.73mg

Sodium: 643.94mg

Potassium: 823.57mg

Carbohydrates: 24.05g

Fiber: 5.01g

Sugar: 9.93g

Protein: 26.59g

Vitamin A: 4406.57%

Vitamin C: 117.85%

Calcium: 83.53%

Iron: 2.31%

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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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