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Garlic chicken tenders roasted with asparagus, carrots, zucchini, Brussels sprouts, green beans, and mushrooms on a sheet pan

Sheet Pan Garlic Chicken and Vegetables

This sheet pan garlic chicken and vegetables recipe roasts seasoned chicken tenders with asparagus, carrots, zucchini, and more.
Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6 servings
Calories 395

Equipment

  • 1 set Measuring Cups and Spoons for the oil and seasonings
  • 1 Small mixing bowl for combining the dry seasoning
  • 2 large bowls Mixing Bowls for coating the chicken and vegetables separately
  • 1 Chef's Knife for cutting the vegetables
  • 1 Cutting Board for vegetable preparation
  • 1 Vegetable Peeler for peeling the carrots if needed
  • 1 Silicone Spatula for folding the vegetable mixture together
  • 1 rimmed sheet Baking Sheet for roasting the chicken and vegetables
  • 1 Kitchen Tongs for tossing and arranging the chicken
  • 1 Refrigerator for the 15-minute chicken rest
  • 1 Oven for roasting and optional broiling
  • 1 Instant-Read Thermometer for checking the chicken temperature
  • 1 pair Oven Mitts for handling the hot sheet pan

Ingredients

Seasoning

  • ½ tablespoon dried chives
  • 1 teaspoon salt
  • 1 tablespoon onion powder
  • 1 teaspoon black pepper

Chicken

  • 2 pounds chicken breasts boneless, skinless, and cut into tenders
  • 1/2-3/4 cup extra virgin olive oil divided between the chicken and vegetables

Vegetables

  • 1 cup asparagus spears halved
  • 1 cup carrots cut into sticks
  • 1 cup zucchini cut into spears
  • 1 cup Brussels sprouts halved
  • 1 cup green beans
  • 1 cup white mushrooms sliced
  • 3 tablespoons garlic minced
  • 1 ounce onion soup mix dry

Instructions

Prepare

  • Preheat the oven to 400°F and set out a rimmed baking sheet.
  • In a small mixing bowl, combine the dried chives, salt, onion powder, and black pepper.
    1/2 tablespoon dried chives, 1 teaspoon salt, 1 tablespoon onion powder, 1 teaspoon black pepper
  • Place the chicken tenders in a large mixing bowl. Add enough of the olive oil to coat the chicken lightly, then add the seasoning mixture, toss with kitchen tongs, and refrigerate for 15 minutes. Reserve the remaining oil for the vegetables.
    2 pounds chicken breasts, 1/2-3/4 cup extra virgin olive oil
  • Use a chef’s knife, cutting board, and vegetable peeler as needed to prepare the asparagus, carrots, zucchini, Brussels sprouts, green beans, and mushrooms. In a second large mixing bowl, toss them with the garlic, onion soup mix, and remaining olive oil using a silicone spatula.
    1 cup asparagus, 1 cup carrots, 1 cup zucchini, 1 cup Brussels sprouts, 1 cup green beans, 1 cup white mushrooms, 3 tablespoons garlic, 1 ounce onion soup mix

Roast

  • Spread the prepared vegetables in one layer on the rimmed baking sheet and arrange the prepared chicken over them.
  • Bake for about 30 minutes. Check the thickest chicken pieces with an instant-read thermometer and remove the pan with oven mitts when they reach 165°F.
  • For deeper color, switch the oven to broil for 2 to 3 minutes, watching closely so the vegetables do not scorch.

Notes

Cut the vegetables into similarly sized pieces so they roast at an even pace. The chicken must reach 165°F in the thickest piece.

Nutrition

Serving: 1serving | Calories: 395kcal | Carbohydrates: 12g | Protein: 37g | Fat: 22g | Saturated Fat: 3g | Cholesterol: 110mg | Sodium: 858mg | Fiber: 3g | Sugar: 3g