Oven roasted sheet pan chicken thighs and sweet potatoes dinner is just the thing when you need a simple macro friendly super fast dinner.
We are combining roasted sweet potatoes, boneless skinless chicken thighs, spinach, and onion to create a healthy one-pan meal that literally everyone will love. It's a Whole Lotta Yum!
Why you'll love one pan chicken and sweet potatoes!
Our boneless skinless chicken thighs and sweet potatoes sheet pan dinner checks all the boxes ✅
- Quick and easy healthy meal with a bake time of 30 mins
- Super savory with lots of seasoning and whole garlic cloves
- 30 g protein, 25 g carbs, and 11 g of fat
- Simple to customize! Swap the sweet potatoes for cauliflower or radishes, add cherry tomatoes, or use chicken breast instead of thighs.
- Everyone loves this (including kids!) and will ask for the recipe!
- Great for meal prep for the week or as a freezer meal for later
Sheet pan dinners baked in the oven are where it's at, you don't even need to serve sides unless you want to since this recipe combines a perfect balance of protein, carbs, and veggies all served in a bowl (why use a plate when you can eat from a bowl?)
Other than quickly prepping the boneless skinless chicken and veggies, it only takes 30 minutes to bake in the oven. We often double this recipe using two sheet pans so that one can be frozen for later or we can save the rest for meal prep lunches. It's literally my kid's favorite chicken dinner and they get so excited when I make it.
Not only is this recipe macro friendly, it's high protein low carb, gluten-free, dairy free, and Whole30 it's SUPER simple to customize if you want to change up the veggies or use different potatoes.
Love sheet pan recipes? You should probably try our low carb sheet pan chicken with chicken breasts and tons of veggies that bake for just 15 mins or simplify making chicken fajitas ala sheet pan.
What you'll need
** Please see the recipe card at the bottom of the post for the exact quantities **
- sweet potatoes - peeled and cut into 1 ½ chunks. Our favorites are the red garnett variety since they have the most flavor. You can also use Japanese purple sweet potatoes, yams, red potatoes, butternut squash, or Yukon gold potatoes.
- red onion - white onions or sweet onions can be subbed
- garlic cloves - we're talking whole garlic cloves here
- extra virgin olive oil or any type of mild oil
- salt we typically use fine sea salt since that's what's sold at Trader Joes
- black pepper - coarse ground black pepper from Costco is the best in the big containers, we prefer this much more than the fine ground black pepper
- dried rosemary - fresh minced rosemary, Herbs de Provence, or Italian seasoning
- boneless skinless chicken thighs - or boneless skinless chicken breasts
- fresh baby spinach - if you have large spinach leaves, coarsely chop them into baby spinach size pieces.
Diet Adaptions
- Keto/Low-Carb- If you are looking to reduce the carbs and make a lower carb version, swap out the sweet potatoes for radish cubes, butternut squash cubes, or cauliflower.
How to cook chicken thigh sweet potato sheet pan
There are four simple steps: Cut and season, roast the veggies, add in the chicken, then continue cooking, and finish off by adding the spinach during the last couple of minutes. Easy peasy!
Step 1: Preheat the oven to 450 F and place the oven rack in the center position.
Step 2: Trim the large pieces of fat from the chicken and cut each chicken thigh into 4 pieces (quarters). Lightly salt and pepper the chicken. Set aside.
Step 3: On a large sheet pan add the sweet potatoes, onion wedges, whole garlic cloves, olive oil, 1 teaspoon of salt, ½ teaspoon of pepper, and rosemary. Toss the ingredients to combine. Roast the sweet potato mix for 12 minutes.
Step 4: Add the chicken to the potato mixture and combine all ingredients. Cook the chicken for 15 minutes or until it reaches 160 F.
Step 5: Spread the baby spinach over the top of the chicken and sweet potatoes and cook the mixture for 5 more minutes, or until the spinach wilts and the chicken temp is 165 F.
Toss all ingredients together. Add more salt and pepper to taste if needed. Enjoy!
Recipe tips
- For even cooking, cut the chicken thighs and potatoes into uniform pieces.
- We highly recommend using a cheap digital meat thermometer! All ovens cook differently and it's the only way to truly know if your meat is done cooking.
- Using parchment paper on the bottom of the baking sheet will help to make clean-up easy.
- You can make this recipe in an air fryer too just like we did with potatoes instead of sweet potatoes. You'd just follow the air fryer instructions and cut the ingredients in half.
Storing
Leftover roasted chicken and veggies lasts for 4-5 days in the fridge. You can also freeze leftovers for up to 3 months in an airtight container or freezer bag.
Serve it with...
Since this is a sheet pan meal that already combines protein, carbs, and healthy fats, you don't technically even need to serve it with sides. These are all yummy options!
- A simple green salad
- Cauliflower rice, brown rice, or quinoa
- Whole wheat rolls or flat bread
More baked chicken recipes
- Meal prep chicken and veggies sheet pan
- Healthy baked chicken tenders (with dry rub)
- Healthy baked thin chicken breast
- Baked breaded chicken cutlets
- Baked chicken sausage with vegetables
If you loved our recipe, please leave us a ⭐⭐⭐⭐⭐ review and leave us a comment too! Connect with us on Pinterest, Facebook, Instagram, TikTok, or YouTube!
Recipe
Chicken Thighs and Sweet Potatoes Sheet Pan
Ingredients
- 1 ½ lb sweet potatoes peeled and cut into 1 ½ chunks (596 g)
- 1 large red onion cut into wedges (cut the onion into 8 sections) (300 g)
- 8 whole garlic cloves peeled (25 g)
- 1 tablespoon extra virgin olive oil (15 mL)
- 1 ¼ teaspoon fine sea salt divided
- ¾ teaspoon black pepper divided
- ½ teaspoon dried rosemary or Herbs de Provence
- 1 ½ lb boneless skinless chicken thighs cut into quarters (590 g)
- 1 6 oz bag fresh baby spinach (170 g)
Instructions
- Preheat the oven to 450 F and place the oven rack in the center position.
- Trim any large pieces of fat from the chicken and cut each thigh into 4 pieces (quarters). Sprinkle ¼ teaspoon of the salt and ¼ teaspoon of black pepper over the chicken and then set it aside.
- On a large sheet pan add the cubed sweet potatoes, onion wedges, whole garlic cloves, olive oil, 1 teaspoon of the salt, ½ teaspoon black pepper, and the dried rosemary. Toss the ingredients right on the pan to combine.
- Roast the vegetables for 12 minutes. Add the chicken to the pan. Cook the chicken for 15 minutes or until it reaches 160 F when tested with a digital meat thermometer.
- Spread the baby spinach over the top of the chicken and sweet potatoes and cook everything for 5 more minutes, or until the spinach is wilted and the chicken is cooked to 165F.
- Toss all ingredients together. Add more salt and pepper to taste if needed. Enjoy!
Notes
- Feel free to change up the vegetables! Cubed potatoes or butternut squash can be used instead of sweet potatoes. Other great vegetables to add would be broccoli or cauliflower.
- Make this low carb: swap sweet potatoes for radishes or cauliflower (or a mix of both!)
- Any variety of sweet potatoes or yams will work, our favorite are red garnet yams, which have a deeper flavor than the lighter colored sweet potatoes.
- Using parchment paper on the bottom of the baking sheet will help to make clean-up easy.
- Total Recipe Weight: 1167 g
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