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Home » Main Dishes » Sheet Pan Chicken Thighs with Asparagus.

Sheet Pan Chicken Thighs with Asparagus.

May 3, 2019 by Kelly Roenicke · 3 Comments

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sheet pan chicken and veggies

Dinner has never been easier! Enjoy a complete meal in one pan with these sheet pan chicken thighs and veggies! This is an easy gluten free and dairy free meal the whole family will love.

sheet pan chicken thighs

I’m a huge fan of easy dinners. I suppose everyone is, right?

No one wants to come home after a long day and embark on a complicated dinner recipe. Everyone is hungry, and you need to make food now!

While you’re tossing fruits and veggies and gluten free crackers at the kids to get them settled, you can take a few minutes and throw together these sheet pan chicken thighs. With the addition of onion, asparagus, and peppers, this is a delicious meal that’s filling and super easy to make, too.

ingredients for chicken sheet pan dinner recipe

What is a sheet pan dinner?

A sheet pan dinner is when all the ingredients go onto a rimmed baking sheet, and cook altogether in the oven. It’s a really easy way to make a healthy, filling dinner.

Can I use bone-in chicken for a sheet pan meal?

You could use bone-in chicken, but the cooking time will probably be longer than if you use boneless, skinless chicken. Make sure the internal temperature of the chicken reaches 165 degrees whether it’s boneless or not. Read more about cooking chicken safely here.

What should I serve with these sheet pan chicken thighs?

If you want to serve something on the side, try baked potatoes or these dairy free mashed potatoes. You could also serve this meal with a simple green salad, or your favorite gluten free bread or rolls.

Can I prepare this recipe the night before?

It takes very little time to prep this recipe, but if you want to do any of it ahead of time, you could slice the onion and pepper the night before. The beauty of a sheet pan meal is that it is very quick to prepare, and then the oven does the work for you!

sheet pan chicken dinner

What can I use in place of asparagus?

If you can’t get asparagus, try broccoli florets or even carrots. Any roasted vegetables will probably taste delicious alongside these chicken thighs.

Disclosure: This post contains affiliate links.

oven mittLooking for more easy meals and meal planning ideas? Check out this meal planning resource that includes my allergy friendly recipes!

sheet pan chicken thighs
5 from 3 votes
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Sheet Pan Chicken Thighs with Asparagus.

Enjoy an easy, one pan meal with this recipe for sheet pan chicken thighs and asparagus. It takes just minutes to prepare, and is a simple gluten free, dairy free meal.

Course Main Dish
Cuisine Dairy Free, gluten free
Keyword baked chicken thighs, sheet pan dinner
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4
Calories 339 kcal
Author Kelly Roenicke

Ingredients

  • 6 boneless skinless chicken thighs
  • 3 Tablespoons olive oil
  • 1 red onion
  • 1 red pepper
  • 1 bunch asparagus
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • â…“ teaspoon salt
  • ¼ teaspoon pepper
US Customary - Metric

Instructions

  1. Preheat the oven to 400 degrees.

  2. Slice the red onion into thin strips. Core the pepper, and slice it into strips. Place the peppers and onions on a rimmed baking sheet.

  3. Rinse the asparagus and pat dry. Break off the ends. Place the asparagus on the baking sheet.

  4. Add the boneless, skinless chicken thighs to the baking sheet. Drizzle everything with olive oil, and sprinkle the spices on top.

  5. Bake at 400 degrees for 40-45 minutes, or until chicken reaches an internal temperature of 165 degrees, and asparagus looks nicely browned and crisp.

Recipe Notes

You can use bone-in chicken thighs if you wish. They may take a little longer to bake.

Nutrition Facts
Sheet Pan Chicken Thighs with Asparagus.
Amount per Serving
Calories
339
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
3
g
19
%
Cholesterol
 
161
mg
54
%
Sodium
 
349
mg
15
%
Potassium
 
745
mg
21
%
Carbohydrates
 
9
g
3
%
Fiber
 
3
g
13
%
Sugar
 
4
g
4
%
Protein
 
35
g
70
%
Vitamin A
 
1945
IU
39
%
Vitamin C
 
46.4
mg
56
%
Calcium
 
49
mg
5
%
Iron
 
4.1
mg
23
%
* Percent Daily Values are based on a 2000 calorie diet.

If you’re looking for more easy chicken recipes, try these oven baked chicken legs, or this chicken pineapple salad.

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Filed Under: Dairy Free, food, Gluten Free, Main Dishes, Nut Free, Recipes Tagged With: Dairy Free, Egg Free, Fish Free, Gluten Free, Legume Free, Mustard Free, paleo, Peanut Free, refined sugar free, Sesame Free, Shellfish Free, Soy Free, Sugar Free, top 8 allergy free recipe, Tree Nut Free

  • Author
  • Recent Posts
Kelly Roenicke
Kelly Roenicke
Mom to two boys with food allergies and sensitivities, Kelly is passionate about allergy friendly cooking and baking. She believes that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.
Kelly Roenicke
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Reader Interactions

Comments

  1. Dennis P Blake

    March 30, 2021 at 3:44 pm

    5 stars
    Thank-you Kelly! Why are the simple dishes always the best? I jazzed this up with some more bell peppers, garlic, turmeric, lemon juice and hot chilies and it is a keeper. Very easy, tasty and avoids dairy products and starch that make me keep on unwanted and hard to lose weight.

    Reply
    • Kelly Roenicke

      April 24, 2021 at 12:07 am

      So glad you enjoyed it!

      Reply
  2. Katie

    April 27, 2020 at 6:06 pm

    5 stars
    Delicious recipe!

    Reply

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Hi! I'm Kelly, and I believe that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.

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