Description
This Sheet Pan Chicken Thighs with Broccoli recipe offers a flavorful and easy weeknight dinner that combines juicy boneless, skinless chicken thighs with roasted broccoli and red onion, all seasoned with a smoky chipotle rub. Drizzled with a homemade honey-mustard sauce, this dish is both healthy and satisfying, perfect for a quick yet delicious meal.
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℉ with the pan inside. Preheating the baking sheet ensures even cooking of the ingredients.
- Prepare Vegetables: While the oven preheats, toss the broccoli florets and sliced red onion in a medium bowl with 1 tablespoon of oil, salt, and black pepper until evenly coated. 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 seasoning blend.
- Season Chicken Thighs: Rub the chicken thighs with the remaining 1 teaspoon of oil and sprinkle the spice rub evenly over all sides of the chicken.
- Arrange on Hot Baking Sheet: Using an oven mitt, carefully remove the hot baking sheet from the oven and spray it with nonstick cooking spray. Spread the seasoned vegetables in an even layer on the sheet, leaving space to nestle the chicken thighs among them.
- Bake Chicken and Vegetables: Return the baking sheet to the oven and bake for 15 minutes. Then stir the vegetables and continue cooking for about 5 more minutes until the chicken is fully cooked and reaches an internal temperature of 165℉.
- Prepare Honey-Mustard Sauce: While the chicken cooks, whisk mayonnaise, Dijon mustard, honey, coconut aminos (or soy sauce), dried thyme, garlic powder, and a pinch of salt and pepper in a small bowl. Adjust seasoning to taste.
- Serve: Serve the cooked 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 makes a quick and flavorful weeknight dinner featuring a smoky chipotle spice rub and a sweet honey-mustard sauce for a perfect balance of flavors.
- For an egg-free option, substitute mayonnaise in the sauce with vegan mayo or plain Greek yogurt.
- Preheating the baking sheet ensures even cooking and crispy edges on the chicken and vegetables.
- Use an instant-read thermometer to accurately check the chicken's doneness for optimal safety and juiciness.
- Leftover sauce keeps well refrigerated for up to 4 days and can be used as a flavorful dip or spread.
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
