Honey Garlic Sheet Pan Chicken Thighs Meal

This Honey Garlic Sheet Pan Chicken Thighs Meal is so good! This recipe is so simple yet so delicious. With just 10 minutes of hands-on time, you can have dinner on the table in no time. We love this meal for busy weeknights and even when we have company too, because it’s so good!

Why Should I Make This Recipe?

• This recipe is so simple to make! It only requires 10 minutes of hands-on time and can be on the dinner table within 45 minutes. 
• The combination of lemon, honey, and dijon is so delicious. 
• This recipe is naturally refined sugar free, paleo, gluten free, grain free and dairy free. This recipe can also be made AIP (autoimmune protocol friendly) if you omit the mustard. 
• This recipe is super kid friendly which means you can finally make a meal that the whole family will enjoy. 
• This recipe reminds me so much of my other favorite sheet pan meal because it is so simple. If you like simple meals be sure to check out my Sheet Pan Chicken Fajitas. 
• You can bulk cook this recipe and it stores really well which makes it a great meal prep option.
• This recipe can be easily wrapped out with white chicken meat if you prefer that over dark meat. 

Ingredients: 

• Chicken thighs-I love dark meat because it just has so much more flavor. However, if you prefer lighter meat you can make this dish with breast meat. You will have to adjust the cooking times. I like to get my thighs from Butcher Box. Every month they send me a monthly supply of all of my favorite proteins, all I need to do is defrost. I like having it frozen because I never have to worry about the meat going bad. If you shop with my Butcher Box link, you can get free meat with your order for the rest of your life!
• Brussel sprouts– My favorite vegetable! Make sure to chop off the ends and slice in half. If your brussel sprouts are really big, cut them into fourths. 
• Red onions-I love the taste of roasted onions, but if you are not an onion fan, you can skip this ingredient!
• Avocado oil-To roast and pan sear the chicken in and also roast the veggies. I like avocado oil because it has a higher roasting point which means that it doesn’t become toxic in the oven unlike other oils like olive oil. 
• Sea salt-To taste. 

For the sauce:

• Dijon mustard-I love the 365 Whole Foods dijon brand. It is clean and only contains mustard. 
• Honey-I prefer to make my own honey mustard in this recipe. With that said if you want to use up the honey mustard you have in the fridge, you can add the measurements for the dijon and honey together and just use that. 
• Lemon-This will add a nice kick for the sauce! Adding a bit of an acid is so important. If you do not have lemons, you can use 1 tbsp apple cider vinegar for the kick. 
• Avocado oil-This is the base of the sauce. Like I had mentioned above, the oils you roast with are so important. I never roast with olive oil because it is a low smoke point oil which means it becomes toxic when you cook with it. 
• Garlic cloves & sea salt-For flavor. 

How To Make:

Step 1:

• Preheat the oven to 400 degrees F. 

Step 2:

• Then, place 1 tbsp of avocado oil in a non-stick pan on medium heat. Sprinkle your chicken thighs with sea salt and add to the pan for 4 minutes, then flip and sear for 4 more minutes. 

Step 3:

• While the chicken is searing, place all of the dressing in a bowl and mix well. 

Step 4:

• Next, add the brussel sprouts, oil, onions, salt, and garlic powder to a bowl and mix.

Step 5: 

• Divide the sauce up into 2 bowls. Set one bowl aside and in the other bowl dip the chicken. Add the chicken to the sheet pan with the skin side facing up and add in the veggies. Roast for 15 minutes, then toss the vegetables around and roast for an additional 15-20 minutes or until the chicken reaches 165 degrees F.

Step 6:

• Once the chicken is done, remove from the oven and drizzle additional sauce on top. Serve with optional red pepper flakes. 

Recipe Frequently Asked Questions:

• What Is The Cooking Time If I Am Swapping For Chicken Breasts?

  • If you are cooking chicken breasts in this recipe, still pan sear the chicken but put the brussels sprouts in the oven for 25 minutes, then flip and add in the chicken breasts and bake the chicken until it reaches 165 degrees F.

• How Long Does Chicken Last In The Fridge?

  • I would eat this recipe within 7 days. 

• What Does Pan Searing Chicken Do?

  • It gets the outside nice and crispy, while this is not a must it helps with the texture and flavor!

• Can I Buy Skinless Thighs?

  • Absolutely, but note that they may not be as crispy. 

Chef’s Tips:

• Make sure you cut your brussel sprouts small enough, if you have large ones cut them into fourths!
• I love reheating this dish in the air fryer, but you can also reheat it in the oven at 350 degrees F for 5-10 minutes in the oven.

If you like this recipe, you will LOVE:

• Sheet Pan Shrimp Fajitas
• Brussel Sprout Sheet Pan Breakfast
• Lemon Garlic Sheet Pan Shrimp

If you enjoyed this recipe it would mean the world to me if you rated it and left a comment below. It helps others find it on google.xoxo-Allianna

Honey Garlic Sheet Pan Chicken Thighs

Course Dinner, Meals

Cuisine American

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour

Servings 3 servings

Author Allianna Moximchalk

803kcal

Cost $6

Print Recipe Pin Recipe

Equipment

• ▢
  Sheet pan

Ingredients

• ▢ 1 pound chicken thighs I like the skin on because it gets crispy in the oven. See the recipe FAQ's for instructions on how to use chicken breasts instead of thighs.
• ▢ 1 pound brussel sprouts washed and cut in half
• ▢ a pinch sea salt
• ▢ 1 tsp garlic powder
• ▢ 1 small red onion sliced
• ▢ 3 tbsp avocado oil 1 tbsp for pan searing, the rest for the brussels and onions
• ▢ 1 tsp garlic powder

For the sauce:

• ▢ 1.5 tbsp honey
• ▢ 1 lemon juiced
• ▢ 3 cloves garlic minced
• ▢ 1/2 tsp sea salt
• ▢ 1/3 cup olive oil
• ▢ 2 tbsp dijon mustard omit for AIP

To serve:

• ▢ red pepper flakes

Instructions

• Preheat your oven to 400 degrees F. Put 1 tbsp of avocado in a frying pan and sprinkle a pinch of salt on your chicken thighs. Place the chicken thighs in the frying pan and pan sear for 4 minutes on each side for a total of 8 minutes.
• While the chicken is pan searing, chop up the brussels and slice up the onions. Toss the onions and brussles in a bowl with the remaining avocado oil and salt. Then, mix the honey mustard sauce in a bowl-set aside.
• When the chicken is done searing, toss it in HALF (save half to serve with. Make sure you prepare it separately so the other half does not get contaminated with raw chicken) the honey mustard sauce then add to the sheet pan. Place the vegetables around the chicken skin side up and roast in the oven for 15 minutes then toss around the vegetables and bake for an additional 15-20 minutes or until your chicken reaches 165 degrees F. Serve with remaining sauce and red pepper flakes.

  If you enjoyed this recipe it would mean the world to me if you rated it and left a comment below. It helps others find it on google.xoxo-Allianna

Notes

If you enjoyed this recipe it would mean the world to me if you rated it and left a comment below. It helps others find it on google.xoxo-Allianna

 

Be sure to read my recipe FAQ's if you are cooking with chicken breasts. 

 

Quick, easy dinner loaded with flavor!

Calories: 803kcal | Carbohydrates: 32g | Protein: 31g | Fat: 64g | Saturated Fat: 12g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 38g | Trans Fat: 1g | Cholesterol: 148mg | Sodium: 656mg | Potassium: 1046mg | Fiber: 8g | Sugar: 15g | Vitamin A: 1274IU | Vitamin C: 151mg | Calcium: 107mg | Iron: 4mg

Tried this recipe?Tag me on instagram @alliannaskitchen!