Embrace fall veggies with my one pan baked parmesan chicken thighs. Drizzled with a parmesan tahini sauce, it's healthy, balanced and only 20 minutes of prep.
Sheet pan meals are a lifesaver for my parents, students and friends climbing the corporate ladder. They're the most efficient way to get a healthy hot meal on the table, with minimal hands-on time.
You loved my honey mustard chicken sheet pan, but today we're doing a spin on the classic baked chicken thighs and vegetables. That's right, this one pan meal features the most delicious parmesan chicken thighs, complimented by roasted fall veggies. Sweet potato, brussel sprouts and cauliflower, all drizzled with a parmesan tahini sauce? A fall sheet pan dinner has never sounded better.
Why This Recipe is Dietitian Approved
- Fast and minimal prep. There's only 20 minutes of prep time and this whole meal takes under an hour from start to finish. You can even do the clean-up while it's in the oven.
- Balanced meal on one pan. Sheet pan meals are amazing because you can cook your protein, veggies and carb right on the same tray. Balanced meals don't have to be complicated.
- Colorful and antioxidant rich. We've got so many different colours with our veggies which signifies a variety of nutrients. Vitamin A, vitamin C and vitamin K to name a few.
Ingredients
For baked chicken thighs and vegetables:
- Sweet potato
- Brussel sprouts
- Red onion
- Cauliflower
- Olive oil
- Parmesan cheese
- Garlic powder
- Salt and pepper
- Italian seasoning
- Chicken thighs
For parmesan tahini sauce:
- Olive oil
- Tahini
- Lemon
- Dijon mustard
- Garlic
- Parmesan cheese
- Worchestershire sauce
- Water to thin
Instructions
Preheat the oven to 400F. Line a sheet pan with parchment paper.
Pierce sweet potato with a fork multiple times along two sides and microwave for 2 minutes. Rotate the potato and microwave for an additional 2 minutes. This will help soften the potato to allow it to cook faster in the oven! The potato will be HOT! Once potato is cool, dice into 1 inch cubes.
Slice brussels sprouts, onions and cauliflower florets.
To a large mixing bowl, add diced potatoes, sliced brussel sprouts, red onion, and cauliflower florets. Drizzle with 1 tablespoon of olive oil.
In a small bowl, mix together parmesan cheese, garlic powder, black pepper, salt and italian spice blend. Sprinkle half of this mixture over the vegetables and toss to combine.
To a separate bowl, add chicken thighs, drizzle with the remaining 1 tablespoon of olive oil and the remaining spice mixture. Toss to combine.
Evenly spread the coated vegetables and chicken over the pan. Bake for about 25 minutes, until the chicken is fully cooked and no longer pink. The internal temperature should reach 165F.
While the meal is cooking, combine all of the sauce ingredients in a small bowl and whisk until smooth.
Drizzle over the sheet pan once cooked.
Substitutions and Variations
To make gluten-free: This recipe is naturally gluten-free.
To make vegan: Try my tofu fajitas for a vegan sheet pan recipe.
To make vegetarian: Swap the chicken for chickpeas.
To make nut-free: This recipe is naturally nut-free. Note that tahini is made from sesame seeds.
Missing an ingredient? Try these:
- Sweet potatoes: Swap for white potatoes or baby potatoes.
- Cauliflower: Swap for broccoli
- Brussel sprouts: Swap for green beans
- Chicken thighs: Swap for boneless, skinless chicken breast, sliced into 2 inch cubes
Equipment
Storage
Leftover baked chicken thighs and veggies can be stored in the fridge for up to 3 days in an airtight container.
Top Tip
If you would rather boil your sweet potatoes to soften them, you may dice your sweet potatoes and add them to boiling water. Allow them to boil for about 5 minutes, until they are soft enough to pierce with a fork.
Frequently Asked Questions
Yes! This is such a great option to make at the beginning of the week to make lunches or dinners easier!
Add them to a salad or serve with pasta! It pairs so well with my red pepper pasta.
Cruciferous vegetables such as Brussels sprouts, broccoli and cauliflower may be harder for some individuals to digest due to their high sulfur content. This may result in gas and other digestive symptoms. However, cooking or roasting these vegetables will help break down some of the sulfur, making them easier to digest!
More Sheet Pan Recipes
Did you enjoy these parmesan chicken thighs? Try my other sheet pan meals next:
PS. I love seeing my recipes in action! If you decide to make my parmesan chicken thighs, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
One Pan Parmesan Chicken Thighs and Vegetables
Ingredients
- 1 large sweet potato 1.5 cups, diced
- 200 g brussel sprouts about 2 cups, thinly sliced width wise
- ½ one red onion thinly sliced
- 650 g cauliflower florets about 2 cups
- 2 tablespoon olive oil divided
- 4 tablespoon parmesan cheese
- 1 teaspoon garlic powder
- ½ teaspoon black pepper
- 1 teaspoon salt
- 2 tablespoon italian spice blend
- 1 lb boneless skinless chicken thighs
Parmesan Tahini sauce
- 2 tablespoon olive oil
- ¼ cup tahini
- Juice of 1 lemon
- 1 tablespoon dijon mustard
- 1 clove garlic pressed
- 2 tablespoon parmesan cheese
- 1 teaspoon worcestershire sauce
- Water to thin about 1 tbsp
Instructions
- Preheat the oven to 400F. Line a sheet pan with parchment paper.
- Pierce sweet potato with a fork multiple times along two sides and microwave for 2 minutes. Rotate the potato and microwave for an additional 2 minutes. This will help soften the potato to allow it to cook faster in the oven! *the potato will be HOT! Once potato is cool, dice into 1 inch cubes.
- Slice brussels sprouts, onions and cauliflower florets.
- To a large mixing bowl, add diced potatoes, sliced brussel sprouts, red onion, and cauliflower florets. Drizzle with 1 tablespoon of olive oil.
- In a small bowl, mix together parmesan cheese, garlic powder, black pepper, salt and italian spice blend. Sprinkle half of this mixture over the vegetables and toss to combine.
- Evenly spread the coated vegetables over the pan.
- To a separate bowl, add chicken thighs, drizzle with the remaining 1 tablespoon of olive oil and the remaining spice mixture. Toss to combine. Distribute the chicken evenly amongst the vegetables on the pan. Bake for about 25 minutes, until the chicken is fully cooked and no longer pink. * the internal temperature should reach 165F.
- While the meal is cooking, combine all of the sauce ingredients in a small bowl and whisk until smooth. Drizzle over the sheet pan once cooked.
Julie
What do you do with the other half of the spices mix? It says put half on the vegetables but doesn't say what to do with the other half?
Nicole Addison
Hi Julie,
In the step where you are prepping your chicken thighs it mentions to add the remaining spice mixture!
Hopefully this helps!
Nicole