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Curry Sheet Pan Chicken Thighs and Veggies – Meal Prep Chicken Recipe!

Feb 7, 2023 | Recipes | 0 comments

Sheet Pan Chicken Thighs and Veggies

My Curry Sheet Pan Chicken Thighs and Veggies are easy, nutritious and budget friendly. This is the perfect meal prep chicken recipe!

While I of course would never choose to have grocery prices so high, I do think there's one hidden benefit. More people are opting for chicken thighs over chicken breasts due to the lower cost.

As a chef, I love this for two reasons. First of all, I love seeing people branch out and try different types and cuts of meat. There is SO much variety out there but it's easy to get stuck in a rut, cooking the same few meats and veggies week after week.

Second, chicken thighs are inherently juicier and more flavorful than chicken breasts, giving dishes like these easy curry chicken thighs so much potential!

If you're new to cooking chicken thighs, don't worry. It's every bit as easy as cooking chicken breast (possibly more-so because they won't dry out as easily). You just have to adjust the cooking time and you're good to go. I urge you to use a meat thermometer as the cooking time will vary based on the size of your chicken thighs.

This recipe calls for boneless, skin-on chicken thighs. Choosing skin-on helps ensure you'll get juicy, never-dry, chicken every time. The skin also gets deliciously crispy in the oven!

Make sure to check out the tips for success below. I hope this becomes a new favorite for you!


Sheet Pan chicken Thighs Recipe
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Curry Sheet Pan Chicken and Veggies


  • 12 oz cauliflower florets
  • 10 oz carrot sticks (or baby carrots)
  • 4 boneless, skinless chicken thighs (4-6 oz)
  • 3 T olive oil
  • 1 T curry powder
  • 1/2 tsp cumin
  • 1/4 tsp garlic powder
  • 1 tsp salt
  • 1 T honey


  • For curry sauce, in a medium container combine: 3T olive oil, 1T curry powder, 1/2 tsp cumin, 1/4 tsp garlic powder, 1tsp salt and 1T honey.
  • Place chicken thighs in curry sauce. Marinate 1-24 hours.
  • Preheat oven to 400 F.
  • Toss chicken & marinade w/ cauliflower florets and carrots to coat and place on a large baking sheet.
  • Cook ~30 mins until chicken thighs are cooked through. Turn vegetables halfway through.

Tips – How to Make this the BEST Sheet Pan Dinner

Sheet Pan chicken Thighs Recipe

This recipe is quite simple but I still have a few tips for ya to make sure it turns out totally delicious. Here are some things to keep in mind:

  • Choose Your Curry Powder Wisely: As with any spice blend, I find quality matters with curry powder. They are not all the same. Experiment to find one you love, whether that's sweet, spicy or somewhere in between!
  • Cut the veggies uniformly: Part of the beauty of a sheet pan meal is that everything cooks together, no need to worry about different components. To ensure all of your veggies are ready at the same time though, make sure to cut them to a fairly uniform size.
  • Make it Your Own: Both carrots and cauliflower are particularly good with the curry spices and the sweetness of the honey. Still, you can certainly mix up the veggies if you like. Just make sure to choose something that will roast in about 30 minutes (potatoes, broccoli, cubed butternut squash). Tip – You can hack this by cutting your veggies smaller or larger to make sure they cook in the right amount of time for your sheet pan meal!
  • Don't Skip the Marinating: Trust me, you're going to want to fully experience the deliciousness that is this curry sauce. To that end, don't skip marinating the chicken! If you can, marinate at least overnight or for 24 hours. Even an hour will make a difference though.

What's the nutrition like for Sheet Pan Chicken Thighs and Veggies?

In addition to being an easy weeknight chicken recipe, my recipe for sheet pan chicken thighs and veggies is incredibly nutritious! It's well balanced in terms of protein, fat and healthy carbs and the spices are so nourishing and good for you. Here are few of the nutritional benefits the ingredients provide:

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.

Cauliflower (Vitamin C, Vitamin K, B Vitamins, Potassium, Manganese, Magnesium)

Containing tons of vitamins and nutrients, cauliflower is a great choice to regularly include in your diet. It's particularly high in vitamin C, fiber and certain antioxidants that may slow the growth of cancer. Cauliflower is also high in choline, which is important for brain health.

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, like the olive oil and chicken thighs in this recipe, can help your body absorb more of the carrots' beta carotene. Beta carotene can then be converted into vitamin A.

Cumin (Iron, Antioxidants)

Cumin is known for a variety of health benefits including aiding in indigestion. Cumin is also an excellent source of iron and antioxidants.

Curry Powder

Curry powder is a spice blend, so the exact nutritional content will vary based on the one you choose. It frequently contains turmeric, cumin, coriander, fenugreek and chili pepper. Curry powder also sometimes includes ginger, black pepper and other herbs and spices. Both the curcumin found in turmeric and the capsaicin found in chili peppers are believed to have strong anti-inflammatory effects. Curcumin has also been shown to help fight cancer.

Is this a good meal prep chicken thighs recipe?

Yes! This curry chicken and veggies is the perfect meal prep chicken thighs recipe. It takes very little prep but, as you know, every little bit helps when it comes to getting weeknight dinners on the table!

If you buy cauliflower florets and baby carrots, you won't need to do any chopping, which is a huge win in my book! If you do buy a whole head of cauliflower and large carrots though, make sure to chop them as part of your meal prep.

The only other thing you'll need to do is make the curry marinade. That way it will be easy to place the chicken in the marinade the night before you plan to serve!

With these steps taken care of, this easy weeknight chicken comes together in no time.

Easy Weeknight Chicken Meal Prep Dinner

I want more sheet pan dinner ideas!

You've come to the right place! I am all about efficiency in the kitchen and it doesn't get much more efficient than sheet pan dinners. Here are a few of my favorites!

Sheet Pan Shrimp and Veggies

Sheet Pan Pesto Shrimp

Homemade pesto makes this dish feel so special, despite the fact that it comes together quite quickly. Shrimp cook alongside quick cooking veggies – zucchini, asparagus and mushrooms. Then you'll serve everything over brown rice topped with the best pesto ever!

Easy Sheet Pan Greek Chicken

Sheet Pan Greek Chicken

Kalamata olives, marinated artichoke hearts and fresh lemon give this sheet pan chicken recipe so much flavor. I love serving this one over (gluten free) pasta but it would also be delicious with roasted potatoes, rice, quinoa, noodles or cauliflower rice!

Sheet Pan Sausage Recipe

Sheet Pan Roundup!

And if you love sheet pan meals as much as I do, you can't miss my sheet pan roundup! I've included 9 incredible sheet pan meals ranging from chicken to sausage to vegetarian. So many good ones here!

Beginner Menu Guide


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