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}
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
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Preheat your oven to 450 degrees and begin by making the sauce***
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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.
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Coat chicken on both sides with the sauce and arrange on parchment or foil lined large baking sheet
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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
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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
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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.
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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
What I Used to Make My Sheet Pan Chicken with Veggies:
Want more Paleo and Whole30 chicken recipes? Try one of these!
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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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.
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.
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
That sounds so good!
So easy and SO YUMMY! 🤩 Even some of my picky kids liked it enough to eat all of it, haha!
I actually used a bag of frozen veggies from Costco that has sweet potatoes, zucchini, broccoli, Brussels sprouts, and red onion. I added a little more cook time to account for it being frozen. It turned out *chef’s kiss*
We made this tonight with date paste and it was great! Thank you for the wonderful recipe!
Great! Thrilled you liked it!
wow awesome recipe
Made this for dinner tonight. No dates, so took the quick route with maple syrup. DELICIOUS – definitely a keeper recipe and so easy!
That’s great! So happy you liked it 🙂
I made this tonight and really enjoyed it. The sauce is amazing and will definitely be using it for other recipes as well!
That’s great! I also use this sauce for all sorts of things and it’s so good 🙂
Sent to all my family…this was fantastic!
So happy you liked it!
Should I adjust anything if all I have is bone-in skin-on thighs?
Yes, you’ll have to bake the chicken longer for sure!
Dude-you killed it AGAIN!!! No complaints and clean plates! Awesome sauce. Will definitely make again! Thanks so much!
That’s amazing, love it!
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.
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).
Yes this one reheats very well!
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.
Ha. it looks so easy. But I think it must be very delicious.
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.
My kids love to eat vegetables more when I make your recipe, thanks so much!
Delicious 😋
Can I use boneless skinless chicken breast?