Description
This Sheet Pan Chicken Thighs with Broccoli recipe offers a flavorful and easy weeknight dinner featuring crispy, seasoned chicken thighs roasted alongside vibrant broccoli and red onion. Finished with a homemade honey-mustard sauce, it's a wholesome meal that requires minimal cleanup and delivers bold smoky and sweet flavors.
Ingredients
Scale
Chicken and Vegetables
- 4 boneless, skinless chicken thighs (1 1/4 lbs), patted dry
- 1 (12-ounce) bag raw broccoli florets (6-7 cups)
- 1/2 medium red onion, sliced (1 cup)
- 1 tablespoon + 1 teaspoon avocado oil or olive oil, divided
- Nonstick cooking spray
Spice Rub
- 2 teaspoons brown sugar
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon fine salt
- 1/8 teaspoon black pepper
- 1/8 teaspoon chipotle powder
Honey-Mustard Sauce
- 3 tablespoons mayonnaise (for egg-free use vegan mayo or plain Greek yogurt)
- 2 tablespoons Dijon mustard
- 1 tablespoon honey
- 2 teaspoons coconut aminos (or 1 teaspoon low-sodium soy sauce)
- 1/4 teaspoon dried thyme
- 1/4 teaspoon garlic powder
- Pinch of fine salt and black pepper
Instructions
- Preheat Oven and Baking Sheet: Place a large rimmed baking sheet in the oven and preheat the oven to 450 degrees Fahrenheit with the pan inside. This ensures even cooking by heating the pan beforehand.
- Prepare Vegetables: While the oven heats, combine broccoli florets and sliced red onion in a medium bowl. Drizzle with 1 tablespoon of oil, season with salt and black pepper, then toss well to coat the vegetables evenly. Set aside.
- Make the Spice Rub: In a small bowl, mix together brown sugar, cumin, chili powder, paprika, onion powder, garlic powder, salt, black pepper, and chipotle powder to create the rub.
- Season Chicken: Rub the chicken thighs with the remaining 1 teaspoon of oil, then evenly sprinkle the spice rub all over the chicken pieces.
- Arrange Chicken and Veggies on Hot Sheet Pan: When the oven is ready, carefully remove the hot baking sheet using an oven mitt. Spray it with nonstick cooking spray. Spread the prepared vegetables evenly on the sheet, leaving spaces to nestle the seasoned chicken thighs among them.
- Bake the Chicken and Vegetables: Return the baking sheet to the oven and bake for 15 minutes. Afterward, stir the vegetables gently and continue baking until the chicken is cooked through and registers 165 degrees Fahrenheit on an instant-read thermometer, about 5 more minutes.
- Prepare Honey-Mustard Sauce: While the chicken cooks, whisk together mayonnaise, Dijon mustard, honey, coconut aminos, dried thyme, and garlic powder in a small bowl. Adjust seasoning with salt and black pepper to taste.
- Serve: Plate the chicken thighs and roasted vegetables with the honey-mustard sauce on the side. Store any leftover sauce in an airtight container in the refrigerator for up to 4 days.
Notes
- This recipe is a quick and flavorful option perfect for weeknight dinners with minimal prep and cleanup.
- Using a preheated baking sheet helps achieve even cooking and crispiness.
- For an egg-free sauce, substitute mayonnaise with vegan mayo or plain Greek yogurt.
- The chipotle powder adds a smoky kick, but can be reduced or omitted according to spice preference.
- Leftover honey-mustard sauce keeps well refrigerated for up to four days.
Nutrition
- Serving Size: 1/4 of the recipe with sauce
- Calories: 343 kcal
- Sugar: 8 g
- Sodium: 655 mg
- Fat: 19 g
- Saturated Fat: 4 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 2 g
- Protein: 27 g
- Cholesterol: 116 mg
