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Need Healthy Dinner Ideas that actually work for busy families? This Sheet Pan BBQ Chicken delivers tender, flavorful chicken breasts with roasted sweet potatoes, broccolini, and red onions all in one pan with minimal cleanup. Ready in 40 minutes, it’s perfect for Dinner Ideas For Family featuring just 5 main ingredients plus a simple spice rub.
Table of Contents
Why You’ll Love This Recipe
- Quick Dinner Ideas: Oven does all the work while you relax
- Kid Friendly Dinners: Sweet BBQ glaze appeals to picky eaters
- Cheap Dinners For A Family: Budget-friendly sheet pan supper
- Easy Weeknight Dinners: Minimal prep, maximum flavor
Ingredients
| Ingredient | Amount | Notes |
|---|---|---|
| Chicken breast | 1.5 lb | Cut into 8 pieces |
| Sweet potatoes | 4 cups diced | About 2 medium-large, peeled |
| Red onion | 2 cups diced | 1 large onion |
| Broccolini | 1 lb | Or broccoli florets |
| Olive oil spray | As needed | For roasting |
| BBQ sauce | 2 tbsp | Stubbs recommended |
| Honey | 1 tbsp | For glaze |
| Spice Rub | ||
| Paprika | 1 tsp | |
| Onion powder | 1 tsp | |
| Garlic powder | 1 tsp | |
| Coriander | 1 tsp | |
| Kosher salt | 1 tsp | |
| Brown sugar | 1 tsp |
Equipment needed: Sheet pan, cutting board, chef’s knives, measuring cups and spoons set, oven.
Step-by-Step Instructions
- Preheat oven to 425°F. Line sheet pan with foil or parchment; spray with olive oil using kitchen utensils.
- Prep sweet potatoes: Peel and dice into 1-inch cubes. Toss with 1 tsp olive oil and 1 tbsp spice rub (mix all rub ingredients first).
- First roast: Spread sweet potatoes on sheet pan. Spray tops with olive oil. Roast 15 minutes.
- Prep remaining ingredients: Dice red onion, trim broccolini, cut chicken into 8 pieces. Massage remaining spice rub into chicken.
- Add to pan: Push sweet potatoes to one side. Spray pan, add onions, broccolini, and chicken. Spray veggies; salt lightly. Roast 15 minutes.
- Make glaze: Mix 2 tbsp BBQ sauce + 1 tbsp honey.
- Final roast: Brush chicken with glaze, toss veggies. Roast 10 more minutes until chicken reaches 165°F.
Helpful Tips for Success
- Use a meat thermometer for perfect chicken doneness
- Swap broccolini for broccoli florets if preferred
- Double the recipe for meal prep stores 4 days in fridge
- Add garlic press fresh garlic to rub for extra flavor
Nutrition (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 320 |
| Protein | 35g |
| Carbs | 28g |
| Fiber | 5g |
| Fat | 8g |
FAQ
Can I make this Sheet Pan BBQ Chicken dairy-free?
Yes! This recipe is naturally dairy-free and gluten-free.
What sides pair with Easy Weeknight Dinners like this?
Serve with corn on the cob or green salad for complete Supper Ideas.
Can I use chicken thighs instead?
Absolutely! Bone-in thighs work great; increase cooking time 5 minutes.
How do I store leftovers?
Fridge up to 4 days or freeze 2 months. Reheat at 350°F.
Sheet Pan BBQ Chicken with Sweet Potatoes : Easy Healthy Family Dinner
5-ingredient Sheet Pan BBQ Chicken with roasted sweet potatoes, broccolini & red onions. Easy 40-minute family dinner!
- Prep Time: PT10M
- Cook Time: PT30M
- Total Time: PT40M
- Yield: 4
- Category: Dinner
- Method: Oven
- Cuisine: American
Ingredients
1.5 lb chicken breast, cut into 8 pieces
4 cups sweet potatoes, peeled and diced (2 medium-large)
2 cups red onion, diced (1 large onion)
1 lb broccolini (or broccoli florets)
Olive oil spray (as needed)
2 tbsp BBQ sauce (Stubbs recommended)
1 tbsp honey
SPICE RUB (mix together):
1 tsp paprika
1 tsp onion powder
1 tsp garlic powder
1 tsp ground coriander
1 tsp kosher salt
1 tsp brown sugar
Instructions
1. Preheat oven to 425°F. Line sheet pan with foil or parchment, spray with olive oil spray.
2. Peel and dice sweet potatoes into 1-inch cubes. Toss with 1 tsp olive oil + 1 tbsp spice rub.
3. Spread sweet potatoes on sheet pan, spray tops with olive oil. Roast 15 minutes.
4. While potatoes roast: Dice red onion, trim broccolini, cut chicken into 8 equal pieces. Massage remaining spice rub into chicken pieces.
5. Remove pan from oven. Push sweet potatoes to one side. Spray pan, add onions, broccolini, and chicken.
6. Spray vegetables with olive oil, add pinch of salt to broccolini and onions. Roast 15 minutes.
7. Mix 2 tbsp BBQ sauce + 1 tbsp honey for glaze.
8. Remove pan, brush glaze on chicken pieces, toss vegetables. Return to oven 10 more minutes until chicken reaches 165°F.
Notes
Serves 4 generously.
Stores 4 days in fridge, freezes 2 months.
Gluten-free, kid-friendly, budget-friendly ($3/serving).
Perfect for meal prep containers.
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