FREE 5-Ingredient Recipe EBook

• These Sheet Pan Chicken Thighs Are My Weeknight Lifesaver
• Ingredients & Substitutions
• How To Make Sheet Pan Chicken And Veggies
• My Recipe Tips
• Sheet Pan Chicken Thighs (With Veggies) Recipe card
• More Sheet Pan Chicken Recipes
• Recipe Reviews

These Sheet Pan Chicken Thighs Are My Weeknight Lifesaver

I’ve made lots of sheet pan chicken recipes, but these sheet pan chicken thighs are the one I come back to the most. They started as a quick “what’s in the fridge” dinner, and now they’ve become a regular part of my rotation. Here’s why I think you’ll love this simple sheet pan chicken and veggies:

• Crispy chicken and caramelized veggies – Bone-in thighs bake up with golden, crackly skin and juicy meat inside, while the vegetables turn tender with those little browned edges that make this sheet pan dinner taste so good.
• Easy one-pan dinner – Think my crispy baked chicken recipe meets oven roasted veggies . With less than 10 ingredients and just a few minutes of chopping, this one pan dinner is always easy to get in the oven on a busy night.
• Totally customizable – I first made this with the veggies I needed to use up in my fridge, but you can swap in whatever you have on hand. Just choose ones that cook in about the same amount of time.

This chicken sheet pan dinner is a complete meal on its own, so I often serve it all by itself, but you can add a side of rice, spaghetti squash , or even steak fries if you want a more filling side to go with it. Make it with me, and you’ll see why it’s one of my easiest one pan meals !

“I’ve made this several times now. It’s a seriously easy recipe and the chicken comes out juicy and cooked to perfection every single time!” –Rebecca

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my chicken thigh sheet pan dinner recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Chicken Thighs – I used large bone-in skin-on chicken thighs for my chicken sheet pan dinner. Count on two per serving if you use smaller ones. You can swap in boneless chicken thighs or even chicken breasts if you prefer, but they’ll cook faster.
• Veggies – I went with broccoli , bell peppers , and mushrooms because that’s what I had fresh, but this recipe is super flexible. Cauliflower, zucchini, onions, carrots, parsnips, green beans, or even potatoes all work. Just keep in mind that root veggies need to be cut smaller so they cook evenly, and softer veggies like zucchini or green beans should go on the pan in the last 10–15 minutes so they don’t turn mushy.
• Olive Oil – Avocado oil or any neutral cooking oil works just as well.
• Lemon Juice – I used bottled lemon juice for convenience. I’ve also tried balsamic vinegar instead and it’s delicious when you want a hint of sweetness.
• Seasonings – I used Italian seasoning , paprika , garlic powder , salt , and pepper , which are my most used spices. You can change it up with lemon pepper , fajita seasoning , or even Cajun for a kick. If your blend already has salt, cut back on the extra salt. Sometimes I even finish it off with parmesan, feta, or a sprinkle of parsley for more flavor.

How To Make Sheet Pan Chicken And Veggies

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season the veggies. Chop the vegetables and place them into a large bowl. Add the olive oil, sea salt, and black pepper. Toss to coat.
2. Season the chicken. In a small bowl, whisk together the olive oil, lemon juice, Italian seasoning, smoked paprika, garlic powder, sea salt, and black pepper. Brush the mixture onto the chicken using a basting brush .

1. Roast the sheet pan chicken thighs and veggies. Arrange the veggies on a large baking sheet , and place the chicken on top. Pop in the oven, until the chicken is cooked through.

My Recipe Tips

• Don’t crowd the veggies, or they’ll steam instead of roast. Use a large pan (or two pans), so everything gets those browned edges. The pan I used in my pictures here is actually a little too small and I usually pick a larger one to give the vegetables more space.
• I highly recommend cooking sheet pan chicken thighs to 170 degrees F. They’re safe at 165 degrees F, but a little extra time makes the dark meat more juicy and tender. I like using an alarm thermometer like this , so it beeps when it’s ready, but a regular meat thermometer works.
• For extra crispy chicken skin: Sprinkle a little baking powder over the skin before baking, and place the pan under the broiler for a couple minutes at the end. Just keep a close eye so it doesn’t burn.
• The ideal size and timing for your vegetables depends on the type. Root veggies (like carrots, parsnips, or potatoes) take longer, so I cut them into smaller pieces to ensure they cook through. Softer veggies (like zucchini or green beans) cook faster, so I add those to the pan in the last 10-15 minutes to keep them from getting mushy.
• Take it up a notch with a sauce: When I want to make this chicken sheet pan dinner feel a little more special, a drizzle of tahini sauce , basil pesto , or balsamic glaze takes it over the top.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 head Broccoli (cut into 1.5-inch florets) ▢
• 2 large Bell peppers (I used 1 red and 1 yellow; cut into bite-sized pieces) ▢
• 14 oz Cremini mushrooms (sliced) ▢
• 4 tbsp Olive oil (divided) ▢
• 1 1/2 tsp Sea salt (divided) ▢
• 1 tsp Black pepper (divided) ▢
• 4 large Bone-in chicken thighs (with skin) ▢
• 1/4 cup Lemon juice ▢
• 1 tsp Italian seasoning ▢
• 1 tsp Smoked paprika ▢
• 1 tsp Garlic powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Place the chopped vegetables into a large bowl. Add 2 tablespoons olive oil, 1/2 teaspoon sea salt, and 1/2 teaspoon black pepper.
3. Arrange the veggies on a large baking sheet . Set aside.
4. In a small bowl, whisk together 2 tablespoons olive oil, lemon juice, Italian seasoning, smoked paprika, garlic powder, 1 teaspoon sea salt, and ½ teaspoon of black pepper.
5. Brush the chicken thighs with the olive oil and spice mixture. Place them over the vegetables on the sheet pan.
6. Roast the sheet pan chicken thighs and veggies in the oven for 40-45 minutes , until the chicken is cooked through. (I recommend an internal temperature of 170 degrees F (77 degrees C) for dark meat like chicken thighs, which makes the meat more tender than the minimum safe temp of 165 degrees F.)

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 large chicken thigh + ~1 cup vegetables

• Tips: Check out my recipe tips above to help you get extra crispy skin, the juiciest chicken inside, and perfectly roasted veggies.
• Storage: I keep leftovers in an airtight container in the fridge, and they stay fresh for up to 4-5 days.
• Meal prep: You can season the chicken in advance, anywhere from 30 minutes to 24 hours. I also often cut the vegetables ahead of time. Another option is to cook the whole recipe and portion into meal prep containers for easy lunches.
• Reheat: I usually pop this back in the oven at 350 degrees F, or air fry. The microwave works when you’re short on time, but the skin won’t be crispy.
• Freeze: Let everything cool completely, then freeze for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sheet Pan Chicken Thighs

More Sheet Pan Chicken Recipes

Chicken on a sheet pan couldn’t be easier, and it definitely doesn’t have to be boring. Try my other sheet pan chicken recipes for big flavor with minimal prep:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sheet Pan Chicken Thighs (With Veggies)

These sheet pan chicken thighs are one of my best, easiest sheet pan dinners, with crispy, juicy chicken and tender veggies all in one dish.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/sheet-pan-chicken-dinner/

Ingredients

• 1 head Broccoli (cut into 1.5-inch florets)
• 2 large Bell peppers (I used 1 red and 1 yellow; cut into bite-sized pieces)
• 14 oz Cremini mushrooms (sliced)
• 4 tbsp Olive oil (divided)
• 1 1/2 tsp Sea salt (divided)
• 1 tsp Black pepper (divided)
• 4 large Bone-in chicken thighs (with skin)
• 1/4 cup Lemon juice
• 1 tsp Italian seasoning
• 1 tsp Smoked paprika
• 1 tsp Garlic powder

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Place the chopped vegetables into a large bowl. Add 2 tablespoons olive oil, 1/2 teaspoon sea salt, and 1/2 teaspoon black pepper.
3. Arrange the veggies on a large baking sheet . Set aside.
4. In a small bowl, whisk together 2 tablespoons olive oil, lemon juice, Italian seasoning, smoked paprika, garlic powder, 1 teaspoon sea salt, and ½ teaspoon of black pepper.
5. Brush the chicken thighs with the olive oil and spice mixture. Place them over the vegetables on the sheet pan.
6. Roast the sheet pan chicken thighs and veggies in the oven for 40-45 minutes , until the chicken is cooked through. (I recommend an internal temperature of 170 degrees F (77 degrees C) for dark meat like chicken thighs, which makes the meat more tender than the minimum safe temp of 165 degrees F.)

Maya’s Recipe Notes

Serving size: 1 large chicken thigh + ~1 cup vegetables

• Tips: Check out my recipe tips above to help you get extra crispy skin, the juiciest chicken inside, and perfectly roasted veggies.
• Storage: I keep leftovers in an airtight container in the fridge, and they stay fresh for up to 4-5 days.
• Meal prep: You can season the chicken in advance, anywhere from 30 minutes to 24 hours. I also often cut the vegetables ahead of time. Another option is to cook the whole recipe and portion into meal prep containers for easy lunches.
• Reheat: I usually pop this back in the oven at 350 degrees F, or air fry. The microwave works when you’re short on time, but the skin won’t be crispy.
• Freeze: Let everything cool completely, then freeze for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)