Looking for a simple, wholesome dinner? This Chicken Tray Bake is packed with protein, fibre, and tons of flavour, and it comes together in one baking sheet!
Why You’ll Love This
- One pan = easy cleanup
- Perfectly balanced with lean protein and veggies
- Customizable with whatever’s in your fridge
- Meal prep and freezer-friendly
What Else Makes This Healthy?
- Brussels sprouts: High in fiber, vitamin C, and antioxidants
- Carrots: Loaded with beta-carotene for eye health
- Sweet potatoes: Complex carb
- Olive oil: A heart-healthy fat
Ingredients
For the Tray Bake:
- 12 chicken thighs (boneless, skinless)
- 2 cups Brussels sprouts, halved
- 5 carrots, peeled and sliced
- 1 bag frozen sweet potato cubes
For the Honey Mustard Dressing:
- ¼ cup Dijon mustard
- 2 tablespoons white vinegar
- 2 tablespoons honey
- ¼ cup olive oil
- 1 teaspoon minced garlic
- Salt and pepper, to taste
Directions
- Preheat your oven to 400°F (200°C).
- Prep the veggies: Wash and chop the Brussels sprouts and carrots.
- Mix the dressing: In a small bowl or jar, whisk together the mustard, vinegar, honey, oil, garlic, salt, and pepper.
- Assemble the tray: Spread chicken thighs and all the vegetables (brussel sprouts, carrots, frozen sweet potato) on a large baking sheet or roasting pan.
- Coat with dressing: Pour the honey mustard dressing over everything. Use your hands or tongs to toss well until everything is evenly coated.
- Bake: Roast in the oven for about 45 minutes, or until chicken is golden and cooked through (internal temp of 165°F), and veggies are tender with crispy edges.
- Optional: For extra browning, broil for the last 2- 3 minutes.
Storage
- Fridge: Store leftovers in an airtight container for up to 4 days.
Equipment
- Large baking sheet or roasting tray
- Mixing bowls
- Whisk or small jar for dressing
- Tongs or spatula
Tips for Delicious Chicken Tray Bake
- Don’t overcrowd the pan—use two sheets if needed for better roasting.
- Add a splash of lemon juice after baking.
Substitutions, Variations & Dietary Options
- Chicken thighs → swap with drumsticks or chicken breasts (adjust cooking time)
- Brussels sprouts → try broccoli, cauliflower, or green beans
- Honey → use maple syrup for a vegan option
FAQs
Can I prep this ahead?
Absolutely! Chop the veggies and whisk the dressing the night before. Assemble and bake the next day.
Can I use fresh sweet potatoes instead of frozen?
Yes—just peel and cube them to roughly the same size. Roasting time remains the same.
Can I make this in a casserole dish?
Yes, but for crispier edges, a large sheet pan is best.
More Healthy Recipes
Recipe
Chicken Tray Bake
This Chicken Tray Bake is packed with protein, fibre, and tons of flavour, and it comes together in one baking sheet!
Ingredients
Equipment
Method
- Preheat your oven to 400°F (200°C).
- Prep the veggies: Wash and chop the Brussels sprouts and carrots.
- Mix the dressing: In a small bowl or jar, whisk together the mustard, vinegar, honey, oil, garlic, salt, and pepper.
- Assemble the tray: Spread chicken thighs and all the vegetables (brussel sprouts, carrots, frozen sweet potato) on a large baking sheet or roasting pan.
- Coat with dressing: Pour the honey mustard dressing over everything. Use your hands or tongs to toss well until everything is evenly coated.
- Bake: Roast in the oven for about 45 minutes, or until chicken is golden and cooked through (internal temp of 165°F), and veggies are tender with crispy edges.
- Optional: For extra browning, broil for the last 2- 3 minutes.
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