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Easy Honey Garlic Chicken Sheet Pan Meal Prep Bowls

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A quick and healthy sheet pan meal featuring sweet and savory honey garlic chicken with caramelized vegetables, perfect for meal prep and busy weeknights.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken thighs
  • 3 tablespoons honey (raw or wildflower honey)
  • 3 cloves garlic, minced or 1 tablespoon roasted garlic paste
  • 2 tablespoons soy sauce (low sodium recommended)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon grated fresh ginger (optional)
  • Salt and pepper to taste
  • 2 cups broccoli florets (about 150 g)
  • 1 large red bell pepper, sliced
  • 1 medium carrot, thinly sliced
  • 1 small red onion, cut into wedges
  • 2 tablespoons olive oil (divided)
  • Cooked brown rice, quinoa, or cauliflower rice (optional, about 2 cups cooked)
  • Sesame seeds and chopped scallions for garnish (optional)

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. In a mixing bowl, whisk together honey, minced garlic, soy sauce, apple cider vinegar, grated ginger, salt, and pepper. Add the chicken thighs and toss to coat well. Let it sit for 10-15 minutes if possible.
  3. Toss broccoli florets, sliced bell pepper, carrot, and red onion with 1 tablespoon olive oil, salt, and pepper in another bowl.
  4. Spread the marinated chicken thighs on one half of a large rimmed sheet pan. Drizzle any leftover marinade over the chicken. Spread the seasoned vegetables in a single layer on the other half.
  5. Roast in the oven for 20-25 minutes. About halfway through (around 12 minutes), flip the chicken and toss the vegetables for even cooking.
  6. Check that the chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender with golden edges.
  7. Optional: For a thicker glaze, remove chicken and vegetables, simmer pan juices in a small saucepan for 3-5 minutes until syrupy, then drizzle over before serving.
  8. Assemble bowls by spooning cooked brown rice or quinoa into containers, topping with roasted chicken and veggies, and garnishing with sesame seeds and chopped scallions if desired.

Notes

Pat chicken dry before marinating to ensure proper browning. Do not overcrowd the pan to avoid steaming. Flip chicken and toss veggies halfway through roasting for even caramelization. Use tamari instead of soy sauce for gluten-free version. Chicken breasts can be used but watch cooking time carefully.

Nutrition

Keywords: honey garlic chicken, sheet pan meal, meal prep, healthy dinner, roasted vegetables, quick dinner, easy recipe

Find it online: https://sparklechew.com/easy-honey-garlic-chicken-sheet-pan-meal-prep-bowls-recipe-for-quick-healthy-dinners/