Made with minimal ingredients on a single pan in under 30 minutes, this sheet pan chicken and broccoli is filled with all the classic stir fry flavors without the hassle. It’s a great quick and easy meal the whole family can enjoy.
Sheet pan meals are one of my favorite ways to create a delicious dinner without much effort. By simply adding protein, veggies, and seasoning to a baking sheet you can create a well-balanced meal in a relatively hand-off manner. Plus, they are incredibly versatile and you can mix and match ingredients to make a family-friendly meal that even the pickiest eaters will enjoy.
So, if you like stir-fried chicken and broccoli but don’t have the time to stand over a hot stove, this sheet pan chicken and broccoli is the perfect recipe for you. Not only does it work well as a healthy dinner, but leftovers keep well so you can enjoy it for lunches or make it as a meal prep idea.
Why You’ll Love It
- Made on one Pan – Cooked on a single sheet pan, this recipe reduces prep time, cooking time, and clean-up.
- Quick and Easy – Ready in under 30 minutes, this recipe is perfect for busy nights when you need dinner on the table in a hurry.
- High in Protein – This chicken and broccoli recipe contains over 30 grams of protein per serving.
- Great for Meal Prep – Once cooked, it stores well in the fridge and freezer making it a great make-ahead meal.
Ingredients + Substitutions
- Chicken – To add some protein. The recipe calls for chicken thighs, but you can use chicken breasts if preferred.
- Broccoli – To add some veggies and fiber. You can use fresh or frozen broccoli florets.
- Bell Pepper – To add more veggies and a bit of color, but you can omit it if desired.
- Soy Sauce – To make the chicken and broccoli sauce.
- Sesame Oil – To make the sauce. You can use regular or toasted sesame oil, or use olive oil if needed.
- Honey – To balance the flavors of the sauce. Brown sugar and maple syrup will also work.
- Cornstarch – To thicken the sauce, although optional.
- Ginger and Garlic – To flavor the sauce. The recipe calls for fresh ginger root and garlic cloves, but you can use ginger and garlic powder if needed. See the notes section of the recipe card for details.
- Sesame seeds – To season.
- White Rice – To serve, although optional.
Dietary Adaptions
To Make it Gluten-Free: Swap the soy sauce for tamari or coconut aminos.
To Make it Dairy-Free: No adaptations are needed, this recipe is dairy-free.
Red’s Nutrition Tip
This recipe calls for chicken thighs because I think they have better flavor and texture when cooked on a sheet pan, but you can certainly use chicken breasts if you like. It will also decrease the fat content slightly, however, the nutritional value of chicken breasts and chicken thighs are very similar.
Serving Suggestions
When served with steamed rice, this sheet pan chicken and broccoli is a balanced meal with protein, complex carbohydrates, fiber, and fats. However, it can easily be adapted to suit your personal dietary needs, for instance:
- To make it higher in protein, add an extra 1/2 pound of chicken to the baking sheet.
- To make it low carb, serve the chicken and broccoli with cauliflower rice instead of white rice.
- To make it higher in fiber, add an additional 2 cups of broccoli to the baking sheet and serve the chicken and broccoli with brown rice instead of white rice.
Storage + Reheating
To Refrigerate: Once cooled, the chicken and broccoli, and rice can be placed in separate airtight containers and stored in the fridge for up to 5 days.
To Freeze: Allow the chicken and broccoli, and rice to cool completely, then transfer them to separate airtight containers and store them in the freezer for up to 3 months.
To Reheat: Once fully thawed, the rice, chicken, and broccoli can be reheated in the microwave for 2-3 minutes.
More Chicken Sheet Pan Dinners:
- Sheet Pan Chicken Bruschetta
- Sheet Pan Turmeric Chicken
- Sheet Pan Spanish Chicken
- Sheet Pan Greek Chicken
Sheet Pan Chicken and Broccoli
This 30-minute sheet pan chicken and broccoli is perfect for a quick and easy dinner. Serve it on its own for a low-carb meal or pair it with rice for a well-balanced dinner.
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Prep Time: 10 minutes -
Cook Time: 20 minutes
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Total Time: 30 minutes
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Yield: 4 servings 1x
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Category: Meal Prep
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Method: Baked
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Cuisine: Asian
Prep Time:
Yield:
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Cuisine:Ingredients
- 1 1/2 cups white rice, uncooked
- 1 pound chicken thighs, boneless, skinless, cut into 1-inch cubes
- 1/4 cup soy sauce
- 1 tablespoon honey
- 2 teaspoons sesame oil
- 3 cloves garlic, minced or grated
- 1-inch fresh ginger root, minced or grated
- 1 tablespoon cornstarch (optional)
- 4 cups broccoli, cut into florets
- 1 red bell pepper, cored and diced
- Green onions, sliced, to serve
- Sesame seeds, to serve
Instructions
- Preheat the oven to 450°F and grab a large sheet pan.
- In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
- In a large bowl, add the soy sauce, sesame oil, honey, garlic, ginger, and cornstarch, and whisk until well combined. Add the cubed chicken thighs to the bowl with the sauce and toss until well coated.
- Transfer the chicken pieces to the baking sheet, spreading them out evenly in a single layer, and pour any remaining sauce from the bowl over them.
- Add the broccoli florets and red pepper slices to the baking sheet, nuzzling them in between the pieces of chicken.
- Transfer the baking sheet to the oven and cook for 18-20 minutes until the chicken pieces are fully cooked through or reach an internal temperature of 165°F.
- Once the chicken and broccoli are cooked, remove the sheet pan from the oven, and, using a large spoon or spatula, give everything a good toss to ensure the chicken and broccoli and covered in any remaining sauce on the pan.
- Serve the chicken and broccoli mixture in bowls with white rice, a sprinkle of sesame seeds, and slices of green onions.
- Any leftovers can be cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
Notes
To Use Skinless Chicken Breasts: Swap the chicken thighs for 1 pound of boneless and skinless chicken breasts.
To Use Garlic Powder: Swap the fresh garlic for 1 1/2 teaspoons of garlic powder.
To Use Ginger Powder: Swap the fresh ginger root for 1 teaspoon of ginger powder.
To Use Frozen Broccoli: Swap the fresh broccoli for equal parts frozen broccoli.
Nutrition
- Serving Size: 1 serving
- Calories: 491 calories
- Sugar: 8 grams
- Fat: 8 grams
- Carbohydrates: 71 grams
- Fiber: 4 grams
- Protein: 31 grams
loved it. we added red pepper flakes to the chicken marinade and liked the added spice!
I followed the recipe exactly but I had no where near the amount of sauce as on the picture and after 18 minutes at 450, there was only a little bit of burned sauce on my pan. The chicken had a very good taste but it was a bit dry. Is there any other liquid I could add to have enough sauce to coat the chicken like the picture?
Great question! I mopped up the sauce left on the pan, as it did not burn or stick to it. But you could make 1.5 or 2 times the sauce next time, that would be an easy fix.
Thank you for your reply, I will try this as the chicken has such a lovely flavour… can I turn down the temp from 450 tp 400?
Absolutely! Just check to ensure the chicken is done.