Tiffany Haney
Sheet pan garlic chicken and vegetables is a simple, tasty, and healthy meal that can be prepared with minimal fuss. The dish is a great option for busy weeknights, as it requires little prep time and can be cooked in under 30 minutes. The recipe is also versatile, allowing home cooks to use their preferred combination of vegetables and seasonings. For those interested in the nutritional value of this meal, the carbohydrate content of sheet pan garlic chicken and vegetables varies depending on the ingredients used. For example, one recipe for sheet pan honey garlic chicken and veggies has 66g of carbohydrates, while another recipe for sheet pan garlic chicken and veggies has only 12g of carbohydrates.
| Characteristics | Values |
|---|---|
| Calories | 253kcal-538kcal |
| Carbohydrates | 12g-66g |
| Protein | 17g-54g |
| Fat | 6g-27g |
| Saturated Fat | 1g-6g |
| Cholesterol | 54mg-145mg |
| Sodium | 760mg-1165mg |
| Potassium | 927mg-1449mg |
| Sugar | 50g |
| Fiber | 5g |
| Bake temperature | 350°F-425°F |
| Bake time | 10-30 minutes |
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What You'll Learn
Carb count for sheet pan garlic chicken and vegetables
The carb count for sheet pan garlic chicken and vegetables depends on the specific recipe used. Here are a few examples:
Sheet-Pan Garlic-Soy Chicken & Vegetables
This recipe from EatingWell includes chicken, snap peas, bell peppers, scallions, soy sauce, garlic, ginger, canola oil, and crushed red pepper. The carb count for this dish is not explicitly mentioned, but it is a low-carb option as it primarily consists of protein and vegetables.
Sheet Pan Roasted Garlic & Herb Chicken and Veggies
Gimme Delicious's recipe includes chicken, vegetables, garlic, herbs, olive oil, and lime or lemon juice. Again, the exact carb count is not provided, but it is a healthy option with lean protein and veggies.
Sheet Pan Honey Garlic Chicken and Veggies
Home. Made. Interest.'s recipe includes chicken tenders, baby carrots, broccoli florets, snow peas, honey, garlic, and sesame seeds. The dish has a total of 66 grams of carbohydrates, but the serving size is not specified.
Sheet Pan Garlic Chicken and Veggies
Eazy Peazy Mealz's recipe includes chicken, carrots, zucchini, asparagus, Brussels sprouts, mushrooms, garlic, olive oil, and onion soup mix. The carb count for this recipe is 12 grams per serving.
Sesame Garlic Sheet Pan Chicken and Vegetables
The Roasted Root's recipe includes chicken thighs, avocado oil, coconut aminos, sesame oil, garlic, sriracha, red onion, red bell pepper, broccoli, yellow squash, and carrots. The dish has a total of 25 grams of carbohydrates per serving.
It is important to note that the carb counts provided are estimates and may vary depending on the specific ingredients and serving sizes used.
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Nutritional information
Sheet pan garlic chicken and vegetables is a healthy, nutritious meal that can be easily prepared. The nutritional information for this dish will vary depending on the vegetables and ingredients used.
The recipe from Easy Peazy Mealz includes carrots, zucchini, asparagus, Brussels sprouts, mushrooms, and garlic. Per serving, this recipe contains 253 calories, 12 grams of carbohydrates, 17 grams of protein, 16 grams of fat, and 4 grams of saturated fat.
The Roasted Root's recipe for sesame garlic sheet pan chicken and vegetables includes red onion, red bell pepper, broccoli, yellow squash, and carrots. This recipe has 514 calories, 25 grams of carbohydrates, 38 grams of protein, 27 grams of fat, and 6 grams of saturated fat per serving.
Sheet-pan lemon-garlic chicken with vegetables, a recipe from EatingWell, provides 431 calories, 26 grams of carbohydrates, 27 grams of protein, 23 grams of fat, 4 grams of saturated fat, and 760 milligrams of sodium per serving. This recipe includes chicken thighs, carrots, broccolini, and shallots, with a marinade of buttermilk, honey, Dijon mustard, lemon juice, and garlic.
Sheet Pan Honey Garlic Chicken and Veggies from Home. Made. Interest. has 538 calories, 66 grams of carbohydrates, 54 grams of protein, 6 grams of fat, 1 gram of saturated fat, 145 milligrams of cholesterol, and 1165 milligrams of sodium per serving. This recipe includes chicken tenders, baby carrots, broccoli florets, and snow peas, all coated in a honey garlic sauce.
The nutritional content of sheet pan garlic chicken and vegetables can be adjusted by altering the ingredients and their quantities. For example, using different vegetables, such as sweet potatoes or squash, or adding grains or potatoes, will change the nutritional profile of the dish. Additionally, the cooking method, including the amount of oil and seasonings used, can impact the nutritional content.
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Recipe
Sheet pan garlic chicken and vegetables is a simple, delicious, and healthy meal that can be prepared with minimal effort and in a short amount of time. The recipe is flexible and can be adapted to suit your taste preferences and dietary needs. Here is a step-by-step guide to making this tasty dish:
Ingredients:
For the chicken marinade:
- Coconut aminos
- Avocado oil
- Sesame oil
- Fresh garlic
- Sriracha
- Buttermilk
- Honey
- Dijon mustard
- Lemon juice
- Salt
For the vegetables:
- Red onion
- Red bell pepper
- Broccoli
- Yellow squash
- Carrots
- Cauliflower
- Bok Choy
- Zucchini
- Brussels sprouts
- Green beans
- Sweet potatoes
- Baby potatoes
- Root vegetables
You can also add herbs like basil, rosemary, thyme, and parsley to taste.
Method:
- Preheat your oven to 400°F (204°C) or 425°F (218°C) depending on the recipe variation you choose.
- Line a large sheet pan with parchment paper or aluminum foil for easy cleanup.
- Prepare your chosen vegetables by cutting them into uniform sizes.
- Drizzle the vegetables with avocado oil, then sprinkle with sea salt, garlic powder, and any desired herbs. Use your hands to toss everything together until the vegetables are well coated.
- Place the chicken thighs or tenders in a separate bowl and coat them with the marinade. You can also place the chicken on top of the vegetables and drizzle the marinade over both.
- Arrange the chicken on the sheet pan, either on top of the vegetables or in openings created within the layer of vegetables.
- Bake for 15 to 30 minutes, depending on the recipe variation. For the shorter baking time, you can bake at a higher temperature of 425°F.
- Halfway through the baking time, stir the vegetables to ensure even cooking.
- To check if the chicken is cooked, insert a digital thermometer into the thickest part of a thigh. The ideal internal temperature for boneless chicken thighs is 185 to 205°F (85 to 96°C). For chicken tenders or breasts, an internal temperature of 165°F (74°C) is recommended.
- Once cooked, remove the sheet pan from the oven and let the chicken rest.
- Serve the chicken and vegetables with your choice of sides, such as rice or potatoes.
Nutritional Information:
The carbohydrate content of this dish will depend on the specific ingredients and quantities used. Here are two examples of carbohydrate counts from different recipe variations:
- The Roasted Root's Sesame Garlic Sheet Pan Chicken and Vegetables recipe: 25g of carbohydrates per serving
- EatingWell's Sheet-Pan Lemon-Garlic Chicken with Vegetables recipe: 26g of carbohydrates per serving, which includes 1 cup of vegetables
You can adjust the carbohydrate content by choosing lower-carb vegetable options or adding grain-based sides like rice or quinoa.
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Ingredients
The ingredients for a sheet pan garlic chicken and vegetables recipe vary depending on the specific recipe and individual preferences. Here is a list of ingredients commonly used in different recipes:
Chicken
The type of chicken used can vary. Some recipes call for chicken thighs, either boneless or with bone, while others suggest using chicken tenders or a different cut of chicken. It is recommended to cut the chicken into similar-sized pieces to ensure even cooking.
Vegetables
A variety of vegetables can be used, depending on personal preference. Some common choices include carrots, zucchini, asparagus, Brussels sprouts, mushrooms, red onion, beet, sweet potato, squash, red bell pepper, broccoli, yellow squash, and carrots. Other options mentioned include cauliflower, bok choy, green beans, baby potatoes, root vegetables, and fresh herbs like rosemary and thyme.
Oils and Fats
Avocado oil, olive oil, sesame oil, and canola oil are commonly used in these recipes. Some recipes also call for butter or ghee to add richness.
Seasonings and Flavorings
Garlic is, of course, a key ingredient in these recipes and is used in various forms such as fresh garlic cloves, garlic powder, or gourmet garden dried garlic. Other seasonings and flavorings include sea salt, black pepper, onion powder, onion soup mix, soy sauce, ginger, red pepper flakes, lemon or lime juice, honey, Dijon mustard, and fresh herbs like rosemary, thyme, basil, and parsley.
Marinade
Some recipes suggest marinating the chicken beforehand to infuse it with flavor and moisture. Marinade ingredients can vary but often include a combination of oils, soy sauce or coconut aminos, garlic, honey, mustard, and seasonings.
Optional Add-ons
Some recipes suggest serving the sheet pan garlic chicken and vegetables with grains or potatoes on the side. Examples include wild rice pilaf, garlic-rosemary smashed potatoes, basic quinoa, or spice-crusted roasted potatoes.
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Cooking instructions
Sheet pan garlic chicken and vegetables is a simple, delicious, and healthy meal that can be prepared with a variety of vegetables and seasonings. Here is a step-by-step guide on how to make this tasty dish:
Step 1: Prepare the Chicken Marinade
In a medium saucepan, combine your desired chicken marinade ingredients. For a sesame garlic flavour, you can use coconut aminos, avocado oil, sesame oil, fresh garlic, and sriracha. Alternatively, for a lemon-garlic marinade, whisk together lemon juice, mustard, garlic, honey, salt, and oil. If you prefer a sweeter option, a honey-garlic marinade can be made by combining brown sugar, garlic, honey, and other seasonings.
Step 2: Prepare the Vegetables
The beauty of this dish is that you can use your favourite vegetables. Heartier vegetables such as carrots, zucchini, asparagus, Brussels sprouts, mushrooms, red onions, beetroots, squash, and sweet potatoes are great options. Drizzle your chosen vegetables with avocado oil, and sprinkle with sea salt and garlic powder. Toss everything together until the vegetables are nicely coated.
Step 3: Assemble on the Sheet Pan
Place your marinated chicken on top of the vegetables, or create openings on the sheet pan for the chicken. If you are making the garlic-soy variation, combine the chicken and vegetables in a bowl with the soy sauce mixture before spreading them out on the sheet pan.
Step 4: Bake
Place the sheet pan on the middle shelf of your preheated oven. Bake at a temperature between 350°F and 425°F for 15 to 30 minutes, depending on the recipe and your oven. Halfway through the baking time, stir the vegetables to ensure even cooking.
Step 5: Check for Doneness
Insert a digital thermometer into the thickest part of the chicken to check its internal temperature. For boneless chicken thighs, the ideal temperature range is 185°F to 205°F. For other cuts of chicken, an internal temperature of 165°F indicates that the chicken is cooked through.
Step 6: Serve
Your sheet pan garlic chicken and vegetables are now ready to be served! Enjoy the delicious flavours and the ease of a one-pan meal.
This dish is a quick, healthy, and tasty option for busy weeknights, and it can be customised to your preference with various vegetables and seasonings. Enjoy the convenience and the mouthwatering flavours of this simple sheet pan dinner!
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Frequently asked questions
The number of carbs can vary depending on the specific recipe and ingredients used. For example, one recipe for Sheet-Pan Garlic-Soy Chicken & Vegetables has 66g of carbohydrates, while another recipe for Sheet Pan Garlic Chicken and Veggies has 12g of carbohydrates.
Ingredients that contribute to the carb count include vegetables such as carrots, potatoes, and peas, as well as sauces or marinades made with honey, sugar, or other sweeteners.
To reduce the number of carbs, you can adjust the ingredients and their quantities. For example, you can use low-carb vegetables like zucchini, cauliflower, or broccoli. You can also reduce the amount of sugar or honey used in the marinade or sauce.
Yes, if you're looking for a low-carb alternative, you can try using cauliflower rice or spiralized vegetables instead of potatoes or rice. You can also increase the proportion of protein and healthy fats in the dish by adding more chicken or ingredients like avocado or olive oil.
