Save This Sheet Pan Honey Garlic Chicken & Veg is the ultimate solution for busy weeknights, offering a vibrant and nutritious meal with minimal cleanup. Tender bite-sized chicken and fresh spring vegetables are roasted together on a single sheet pan, all coated in a glossy, sweet-savory honey garlic sauce that the whole family will love.
Save The beauty of this dish lies in its simplicity and the way the high heat caramelizes the honey garlic sauce onto the chicken and vegetables. In just 40 minutes, you can have a restaurant-quality dinner on the table that is both dairy-free and visually stunning.
Ingredients
- Protein: 500 g (1.1 lb) boneless, skinless chicken breast or thighs, cut into bite-sized pieces.
- Vegetables: 1 red bell pepper (sliced), 1 yellow bell pepper (sliced), 150 g sugar snap peas (trimmed), 150 g asparagus (trimmed and cut into 2-inch pieces), 1 small red onion (cut into wedges), 200 g baby carrots (halved lengthwise).
- Sauce: 4 tbsp honey, 3 tbsp low-sodium soy sauce, 2 tbsp olive oil, 3 garlic cloves (minced), 1 tbsp rice vinegar or apple cider vinegar, 1 tsp freshly grated ginger, ½ tsp black pepper.
- Garnish: 2 tbsp chopped fresh parsley or cilantro, 1 tsp toasted sesame seeds (optional).
- Serving: Cooked rice or quinoa (optional).
Instructions
- Step 1: Preparation
- Preheat oven to 220°C (425°F). Line a large sheet pan with parchment paper or foil for easier cleanup.
- Step 2: Make the Sauce
- In a medium bowl, whisk together honey, soy sauce, olive oil, minced garlic, ginger, vinegar, and black pepper.
- Step 3: Coat the Protein
- Add chicken pieces to the bowl and toss to coat. Let marinate for 10 minutes if time allows.
- Step 4: Assemble on Pan
- Arrange all vegetables and chicken pieces in a single layer on the prepared sheet pan. Drizzle any remaining sauce over everything and toss gently to combine.
- Step 5: Roast
- Roast in the preheated oven for 20–25 minutes, stirring halfway through, until the chicken is cooked through and vegetables are tender and slightly caramelized.
- Step 6: Finish
- Remove from oven. Garnish with fresh parsley or cilantro and toasted sesame seeds, if using.
- Step 7: Serve
- Serve hot, with rice or quinoa if desired.
Zusatztipps für die Zubereitung
For the best results, ensure your sheet pan is large enough to spread everything in a single layer; overcrowding can lead to steaming rather than roasting. If you have the time, letting the chicken marinate for the full 10 minutes significantly enhances the depth of flavor.
Varianten und Anpassungen
This recipe is highly adaptable. You can substitute the vegetables according to the season—zucchini, broccoli, or green beans work exceptionally well. For those who enjoy a bit of heat, add a pinch of chili flakes to the sauce. To make this dish gluten-free, simply use tamari or a certified gluten-free soy sauce.
Serviervorschläge
While this sheet pan meal is a complete dinner on its own, it is wonderful when served alongside fluffy white rice or quinoa to soak up the extra sweet-savory glaze. For a final touch of freshness, don't skip the fresh parsley or cilantro garnish.
Save With 320 calories per serving and a wealth of vitamins from the bell peppers and asparagus, this Sheet Pan Honey Garlic Chicken & Veg is a delicious way to maintain a healthy diet without sacrificing flavor or time.
Recipe Questions & Answers
- → Can I use chicken thighs instead of breast?
Yes, chicken thighs work wonderfully. They stay moist during roasting and have a richer flavor. Use the same weight and cut into similar bite-sized pieces. The cooking time remains the same.
- → What vegetables can I substitute?
Feel free to swap based on season and preference. Zucchini, broccoli, green beans, cherry tomatoes, and mushrooms all roast beautifully. Keep pieces roughly the same size for even cooking. Avoid watery vegetables like cucumber.
- → How do I make this gluten-free?
Simply use tamari or certified gluten-free soy sauce instead of regular soy sauce. Everything else in the dish is naturally gluten-free. Always double-check ingredient labels if preparing for someone with celiac disease.
- → Can I prepare this ahead of time?
You can prep ingredients the day before—marinate the chicken, cut vegetables, and make the sauce. Store separately in airtight containers in the refrigerator. Assemble and roast fresh when ready to serve for best texture and flavor.
- → What should I serve with this dish?
Serve alongside fluffy rice, quinoa, or noodles to soak up the flavorful glaze. A simple green salad or steamed bok choy adds freshness. The honey garlic sauce is rich enough that you need only a light side.
- → How do I get caramelized vegetables?
Roast at 425°F and stir halfway through cooking. Don't overcrowd the pan—vegetables need space for heat circulation. Pat vegetables dry before roasting and ensure all pieces are roughly the same size for even caramelization.