Sheet Pan Garlic Soy Chicken Thighs and Veggies

Sheet pan garlic soy chicken thighs are as easy as they are delicious! Packed with protein & veggies, it's the perfect healthy weeknight meal.

I don't know about you but I'm always on the lookout for quick, weeknight dinners with big flavor. Just because I don't have hours to spend in the kitchen every night doesn't mean I don't want to share delicious dinners with my family. I'm guessing you're the same.

These sheet pan garlic soy chicken thighs and veggies deliver in a big way. You'll make a simple soy glaze with soy sauce, honey, fresh garlic and sesame oil. This glaze will flavor both the chicken and the veggies accompanying the chicken in this sheet pan dinner.

You'll start by chopping the veggies and making the glaze. You'll then brush some of the glaze on the chicken thighs and toss the veggies in a bit of glaze as well. After roasting the chicken and carrots for 20 minutes, you'll briefly remove the chicken from the oven to brush on more soy glaze, and also add the baby bok choy and mushrooms. After 10-12 more minutes in the oven, you'll have a delicious and healthy dinner ready!

As written, the recipe includes carrots, shiitake mushrooms and baby bok choy but it's flexible! You can use whatever veggies you love the most. Broccoli, cauliflower and bell peppers would all be delicious. Just make sure to add any quicker cooking veggies later in the process so they don't overcook.

If you need to stretch this sheet pan meal to cover more servings, it's delicious served over rice.

 

Are garlic soy chicken thighs healthy?

Yes! These garlic soy chicken thighs are quite healthy. This meal is high in protein and packed with veggies, making it highly satisfying in addition to nutritious. Here are a few of the nutritional highlights:

Garlic (Beneficial Sulfur Compounds, Manganese, Vitamin B6, Vitamin C, Selenium)

Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol and some types of cancer. Eating garlic may also help prevent colds and other minor illnesses.

Scientists believe these substantial health benefits may stem primarily from garlic's sulfur compounds such as allicin, diallyl disulfide and sallyl cysteine.

Carrots (Vitamin A, Vitamin K1, Potassium, Vitamin B6, Antioxidants)

Both budget and kid-friendly, carrots are full of fiber and vitamins. Carrots also contain carotenoids, an antioxidant. As a result, they’re great for eye health, lowering cholesterol, and reducing cancer risk. Both cooking carrots and eating them alongside a source of fat can help your body absorb more of the carrots' beta carotene. Beta carotene can then be converted into vitamin A.

Mushrooms (Copper, B Vitamins, Zinc, Vitamin D)

Shiitake mushrooms support a healthy heart, lower cholesterol, a strong immune system and strong bones. If you can't find fresh shiitake mushrooms, dried shiitakes are a great substitute!

Bok Choy (Vitamin C, Vitamin A, Folate, Vitamin K, Calcium, Iron, Magnesium, Potassium)

Like other cruciferous vegetables, bok choy may be beneficial in preventing cancer. The combination of vitamins found in bok choy is also good for bone health and healthy blood pressure.

Chicken (Selenium, Zinc, B Vitamins)

In addition to being packed with protein, chicken is a good source of several vitamins and nutrients. Selenium is beneficial for both your immune system and your thyroid. B vitamins promote a healthy brain and high energy levels. Chicken is also considered a good food for weight loss due to its high protein content and relatively low calories, depending on the cut of chicken.

Honey (Antioxidants)

Honey has antibacterial and antioxidant properties, which are strongest in darker honey. Buy raw local honey when possible as filtering the honey can diminish its nutrients.

Are these sheet pan chicken thighs and veggies good for meal prep?

Yes! Sheet pan chicken thighs and veggies are perfect for meal prep. To prep ahead, you'll begin by mincing your garlic and chopping your carrots and baby bok choy. You'll then make the soy glaze. In a small container combine your soy sauce, sesame oil, honey & minced garlic. Store in the fridge.

With these steps complete, this meal comes together quite easily for a weeknight dinner.

Can I sub chicken breast or drumsticks for chicken thighs?

Yes, you can certainly sub chicken breast or drumsticks for chicken thighs. Make sure to adjust the cooking time so the chicken cooks to an internal temperature of 165F.

For drumsticks, this should take around 25-30 minutes though larger drumsticks may take longer. For chicken breast, roast for 20-25 minutes, adding more time for larger chicken breasts. I highly recommend using a meat thermometer to make sure your chicken is cooked for the correct amount of time, as this has a big impact on the texture!

FAQ – Everything You Want to Know about Garlic Soy Chicken Thighs

What can I substitute for soy sauce in garlic soy chicken thighs?

Feel free to substitute either tamari (gluten free) or coconut aminos (gluten free and paleo) for the soy sauce in this garlic soy chicken thighs recipe. It will still taste amazing!

Can you bake raw chicken and vegetables in the same pan?

Yes, you can bake raw chicken and vegetables in the same pan. Just make sure you choose vegetables that will cook in about the same amount of time as the chicken, or add the veggies halfway through cooking.

Why use chicken thighs?

Chicken thighs are an incredibly flavorful and budget-friendly cut of meat. They also tend to dry out less than chicken breasts. That said, feel free to substitute chicken breasts or drumsticks if you prefer, adjusting the cook time accordingly.

What are some other ways to cook chicken thighs?

I'm a big fan of chicken thighs and have many recipes featuring this often underrated piece of meat. For some dinnertime inspiration, try my Garlic Butter Chicken with Spinach and Bacon, Easy Sheet Pan Greek Chicken, and Classic Chicken Vegetable Soup.

I want more sheet pan dinner recipes!

I hear ya! I'm a huge fan of sheet pan meals for both their hands-off nature and the lack of dishes at the end of the night. Here are a few of my favorite sheet pan dinner recipes: