Dinner
Sheet-Pan Chicken with Sweet Potatoes and Brussels Sprouts
Sheet-pan chicken with sweet potatoes and Brussels sprouts for a balanced dinner.
Prep
15 mins
Cook
25 mins
Total
40 mins
Calories
298 kcal
Protein
33.6 g
Carbohydrates
23.6 g
Serves
4 servings
Fat
9.2 g
Quick Answer
Oven: 425 F
Total time: About 40 minutes
Key step: Roast in a single layer for better browning
Doneness: Chicken must reach 165 F
Sheet-Pan Chicken with Sweet Potatoes and Brussels Sprouts
This sheet-pan chicken dinner is a practical one-pan meal that combines protein, fiber-rich vegetables, and balanced flavor with minimal cleanup. Chicken, sweet potatoes, and Brussels sprouts roast together so dinner feels straightforward even on busy nights.
The biggest challenge with sheet-pan meals is uneven cooking. This method uses similarly sized pieces and a mid-roast toss so chicken cooks through while vegetables caramelize at the edges.
It also works well for meal prep because leftovers hold their texture better than many one-pot meals.
How to Make Sheet-Pan Chicken and Veggies
Preheat oven to 425 F and line a large sheet pan. Toss chicken, sweet potatoes, and Brussels sprouts with olive oil, garlic powder, smoked paprika, salt, and pepper until evenly coated.
Spread everything in a single layer so steam can escape and surfaces brown. Roast, then toss halfway through for even color and doneness.
Cook until chicken reaches safe internal temperature and vegetables are tender with browned edges.
Meal-Prep and Cooking Tips
Cut sweet potatoes and chicken into similar-size pieces for even roasting.
Avoid overcrowding the pan or ingredients will steam instead of caramelize.
Use two pans if doubling the recipe to keep browning strong.
Reheat leftovers in the oven or skillet to restore texture.
If you like this style of dinner, you might also enjoy Sweet Potato and Sausage Sheet Pan Dinner, Sweet Potato Meal Prep Bowls, and Crispy Roasted Sweet Potatoes.
Why This Recipe Works
One-pan workflow keeps cleanup fast and simple.
Balanced protein and fiber support satiety and steadier energy.
High-heat roasting builds flavor without complex ingredients.
Easy to scale for meal prep or larger family dinners.
Recipe variants
Make it protein-forward
Add an extra half cup of beans or tofu.
Top with a dollop of Greek yogurt if not dairy-free.
Make it lighter
Cut oil in half and add extra vegetables.
Use broth and citrus to brighten flavor.
FAQ
How do I keep sheet-pan chicken and vegetables from cooking unevenly?
Cut chicken and vegetables into similar-size pieces, keep everything in a single layer, and toss halfway through roasting.
What temperature should chicken reach on a sheet pan?
Chicken should reach an internal temperature of 165 F in the thickest piece before serving.
Can I meal prep this recipe ahead?
Yes. Roast fully, cool, and store portions in airtight containers for up to 4 days, then reheat in the oven or skillet.
Equipment
Sheet pan
Mixing bowl
Tongs
Ingredients
Sheet-Pan Chicken with Sweet Potatoes and Brussels Sprouts
Author: Overalls and Lab Coats Test Kitchen
Prep time
15 mins
Cook time
25 mins
Total time
40 mins
Yield
4 servings
- Proteins
- Fiber / plants
- Fats
- Flavor / spices
Ingredient notes
Brussels sprouts add fiber and vitamin C.
Step-by-step
4 servings- 1
Prep the pan
- Ingredients:
- 2 cups cubed sweet potato
- 2 cups halved Brussels sprouts
- 1 1/2 tablespoons olive oil
- Action: Toss vegetables with oil and spread on a sheet pan.
- Ingredients:
- 2
Add chicken
- Ingredients:
- 1 pound chicken breast, cubed
- 1 teaspoon garlic powder
- 1/2 teaspoons smoked paprika
- Action: Add chicken to the pan and coat with spices.
- Ingredients:
- 3
Roast and serve
- Ingredients:
- 1/2 teaspoons sea salt
- 1/4 teaspoons black pepper
- Action: Roast at 425 F for 22-25 minutes until cooked through.
- Ingredients:
Nutrition
| Nutrient | Per serving | Per batch |
|---|---|---|
| Calories | 298 kcal | 1194 kcal |
| Protein | 33.6 g | 134.6 g |
| Fat | 9.2 g | 36.8 g |
| Saturated Fat | 1.3 g | 5.3 g |
| Carbohydrates | 23.6 g | 94.3 g |
| Fiber | 12.5 g | 50 g |
| Cholesterol | 82 mg | 330 mg |
| Sodium | 374 mg | 1498 mg |
| Vitamin A | 242 mcg | 969 mcg |
| Vitamin C | 185 mg | 739 mg |
| Vitamin E | 1 mg | 4 mg |
| Calcium | 148 mg | 593 mg |
| Iron | 2.7 mg | 10.8 mg |
| Magnesium | 146 mg | 585 mg |
| Potassium | 1589 mg | 6358 mg |
Nutrition notes
Lean protein with complex carbs.
Nutrition information is automatically calculated, so should only be used as an approximation.
Tips & tricks
- Cut vegetables evenly for even roasting.
- Add a squeeze of lemon at the end.
Storage & reheating
Refrigerate up to 4 days.
Reheat in the oven to keep vegetables crisp.
Recipe variants
Make it protein-forward
Add an extra half cup of beans or tofu.
Top with a dollop of Greek yogurt if not dairy-free.
Make it lighter
Cut oil in half and add extra vegetables.
Use broth and citrus to brighten flavor.
Troubleshooting
Veggies too soft? Roast on a higher rack.
Chicken dry? Reduce cook time by 3 minutes.
FAQ
How do I keep sheet-pan chicken and vegetables from cooking unevenly?
Cut chicken and vegetables into similar-size pieces, keep everything in a single layer, and toss halfway through roasting.
What temperature should chicken reach on a sheet pan?
Chicken should reach an internal temperature of 165 F in the thickest piece before serving.
Can I meal prep this recipe ahead?
Yes. Roast fully, cool, and store portions in airtight containers for up to 4 days, then reheat in the oven or skillet.
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