Sheet Pan Chicken and Zucchini (Healthy One-Pan Meal!)
Some nights, I just don’t have the patience for a sink full of dishes or a complicated dinner that demands my constant attention.
When this happens, this Sheet Pan Chicken and Zucchini is one of the recipes in my rotation that saves the day.
It delivers all the cozy, satisfying flavors of a home-cooked dinner but comes together so easily.
Juicy, seasoned chicken bakes to golden perfection alongside tender, caramelized zucchini, all on one pan. Plus, my special blend of seasonings brings everything together with a flavorful finish.
It’s comforting, satisfying, and healthy yet so simple that it elevates any weeknight dinner into something special.
Why You’ll Love This Recipe
- Quick and easy to prepare, perfect for busy schedules
- Nutritious; packed with protein and colorful veggies
- Minimal cleanup with just one pan required
- Great for meal prep and delicious as leftovers!
The Story Behind the Recipe
This recipe was born out of pure desperation on a busy weeknight.
I had a pack of chicken thighs in the fridge, a few zucchinis on their last good day, and absolutely no energy for an elaborate meal. So I tossed everything onto a sheet pan and hoped for the best.
The result? A juicy, flavor-packed, and healthy dinner with crispy-edged zucchini that practically melted in my mouth. And my kids loved it too!
It was so good (and so ridiculously easy) that it became a regular in my recipe rotation.
Ingredients
- 1.5 lbs bone-in chicken thighs (or substitute with breasts for a leaner option)
- 2 medium zucchinis (yellow squash works too)
- 1 red bell pepper (swap for any color you prefer)
- 3 tablespoons olive oil (avocado oil is a great alternative)
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 teaspoon Italian seasoning
- 1/2 teaspoon lemon pepper
- Salt and black pepper to taste
- Fresh parsley (for garnishing)
- 1 lemon (optional for a touch of brightness)
Prep & Cook Time
| Task | Time |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 30 minutes |
| Total Time | 40 minutes |
Step-by-Step Instructions
- Preheat your oven to 425°F (220°C).
- Prepare the chicken. Pat the chicken thighs dry and place them on a large sheet pan, skin-side up.
- Chop the vegetables. Cut the zucchinis and bell pepper into bite-sized pieces.
- Season everything. Drizzle olive oil over the chicken and veggies, then sprinkle with garlic powder, onion powder, lemon pepper, smoked paprika, Italian seasoning, salt, and black pepper.
- Toss to coat. Use your hands to thoroughly mix everything, ensuring the chicken and vegetables are evenly coated in the oil and spices.
- Spread evenly on the pan, keeping the chicken skin-side up for optimal crispiness.
- Roast for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
- Finish with a squeeze of lemon for some brightness, then garnish with fresh parsley.
Expert Tips for the Best Results
- Use a meat thermometer to check for doneness. It’s the best way to ensure juicy, perfectly cooked chicken.
- Consider marinating the chicken overnight in olive oil with the spices and seasonings for enhanced flavor absorption.
- Since it cooks quickly, cut zucchini into thicker rounds to keep it from becoming too soft or mushy by the time the chicken is done.
- Serve your chicken with gravy, honey mustard, or garlic and herb butter sauce to enhance the flavors.
- Swap the chicken thighs for breasts if you want a leaner option, although remember to adjust the cooking time accordingly.
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 350 |
| Protein | 30g |
| Fat | 20g |
| Carbohydrates | 8g |
| Fiber | 2g |
FAQs About Sheet Pan Chicken and Zucchini
What other vegetables can I add?
Eggplant, broccoli, or cherry tomatoes can add delicious flavors and textures.
How do I store leftovers?
Keep them in an airtight container in the fridge for up to 4 days.
Can I freeze this dish?
Yes! Freeze the cooked chicken and veggies in a freezer-safe container for up to 3 months.
Cook on One Pan With Zero Fuss!
This dish is perfect for busy weeknights or special occasions, and I hope it brings warmth and comfort to your table just as it did mine!
