Description

A simple, high-protein sheet pan dinner featuring roasted chicken thighs, sweet potatoes, and broccoli served over fluffy quinoa. This forgiving, beginner-proof recipe requires minimal cleanup and delivers delicious, hearty flavors.

Ingredients

Scale

1.5 lbs boneless, skinless chicken thighs
2 cups broccoli florets
1 large sweet potato, diced into ½-inch cubes
1 medium red onion, sliced
1 cup dry white quinoa
2 cups low-sodium chicken broth
2 tablespoons olive oil, divided
1 teaspoon garlic powder
Salt and black pepper, to taste
1 tablespoon butter (optional)
1 lemon, juiced
2 tablespoons fresh parsley or cilantro, chopped

Instructions

Preheat oven to 400°F (200°C). Line a 13×18 inch sheet pan with parchment paper or foil.
Rinse quinoa under cold water in a fine-mesh strainer. In a saucepan, combine quinoa and chicken broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and stir in butter if using. Set aside.
In a large bowl, toss chicken thighs with 1 tablespoon olive oil, garlic powder, salt, and pepper. In a separate bowl, toss broccoli, sweet potato, and red onion with the remaining 1 tablespoon olive oil, salt, and pepper.
Spread chicken on one half of the sheet pan and veggies on the other half.
Roast for 25-30 minutes. At the 15-minute mark, flip the chicken and stir the veggies. Chicken is done at 165°F internally with crispy edges; veggies should be tender and caramelized.
Divide quinoa into bowls. Top with roasted chicken and veggies. Squeeze fresh lemon juice over everything and sprinkle with fresh herbs. Serve immediately.

Notes

Rinse quinoa thoroughly to remove bitter saponin. Do not crowd the pan to ensure veggies roast instead of steam. Chicken thighs stay juicier than breasts; if using breasts, reduce cooking time by 5 minutes. Add lemon juice at the end to prevent toughening the chicken. Store leftovers in an airtight container in the fridge for up to 4 days. Freezing is not recommended as quinoa becomes mushy.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 450
Sugar: 8
Sodium: 300
Fat: 15
Saturated Fat: 3
Carbohydrates: 40
Fiber: 6
Protein: 35

Keywords: chicken and quinoa bowl, high protein meal, sheet pan dinner, healthy lunch, meal prep, easy dinner, roasted vegetables, gluten-free