If you’re looking for a quick and easy meal, this chicken sheet pan dinner is for you! This is an easy gluten free and dairy free meal the whole family will love. Tender peppers and onions, roasted chicken, and perfectly cooked asparagus combine to make a satisfying dinner on a busy night.
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!
After you’ve served something like apple slices and gluten free crackers to 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.
While this dinner is in the oven, take a few minutes to make a batch of seasoned rice on the side to round out the meal. This is sure to become a favorite recipe!
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Ingredient Notes
- Chicken Thighs – I recommend boneless, skinless chicken thighs. You could use bone-in chicken, but the cooking time will probably be longer. Make sure the internal temperature of the chicken reaches 165 degrees F whether it’s boneless or not. Read more about cooking chicken safely here.
- Onion – I used red onion to add a little more color to this recipe, but feel free to substitute a sweet onion if you like.
- Asparagus – I like to make sure the asparagus I use is on the thin side so that it cooks quickly and evenly.
- Spices – I kept it simple with salt, pepper, garlic powder, and paprika. You could add some chili powder if you like, or you could even use some of this homemade barbecue spice rub.
Substitutions
- If you can’t get asparagus, try broccoli florets or even carrots. Any roasted vegetables will probably taste delicious alongside these chicken thighs.
- If you can’t eat onion, just leave it out. Go ahead and substitute some extra peppers or some carrots.
Step by Step Instructions
- Place the chicken thighs, sliced onions and peppers, and trimmed asparagus on a rimmed baking sheet. Drizzle with olive oil and season with salt, pepper, paprika, and garlic powder.
- Bake at 400 degrees F for about 40-45 minutes, or until the chicken reaches an internal temperature of 165 degrees. Allow to cool for a few minutes before serving. Enjoy!
Tips for Success
- Be sure to use a rimmed sheet pan so that the juices don’t spill out in the oven.
- Line the pan with parchment paper to make clean up easier.
- Slice the veggies into similar sized pieces so that they cook evenly.
Serving Suggestions
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.
If you’d like to add a sauce, try my spicy sweet homemade barbecue sauce.
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Recipe
Sheet Pan Chicken Thighs with Asparagus.
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
- ⅓ teaspoon salt
- ¼ teaspoon pepper
Instructions
- Preheat the oven to 400 degrees F.
- 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 that has been lined with parchment paper.
- Rinse the asparagus and pat dry. Break off the ends. Place the asparagus on the baking sheet.
- Add the boneless, skinless chicken thighs to the baking sheet. Drizzle everything with olive oil, and sprinkle the spices on top.
- Bake at 400 degrees F for 40-45 minutes, or until chicken reaches an internal temperature of 165 degrees F, and asparagus looks nicely browned and crisp.
Kerry
This was delicious and easy! I didn’t use the peppers, but just fresh farmer’s market red onion and asparagus. I tossed the veggies with the olive oil and seasoning, then a bit more on top of the chicken. I drizzled the chicken with aged baslamic before baking. So yummy!
Dennis P Blake
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.
Kelly Roenicke
So glad you enjoyed it!
Katie
Delicious recipe!