Whole 30 Whole30 Sheet Pan Chicken and Vegetables
Sheet pan dinners are the weeknight hero you didn't know you needed, and this one delivers serious flavor with almost zero cleanup. Bone-in, skin-on chicken thighs get rubbed with a smoky blend of paprika, oregano, garlic powder, and onion powder — pushed right under the skin so every bite is deeply seasoned — then roasted at 425°F until the skin turns shatteringly crisp and golden. Zucchini, bell peppers, and red onion caramelize alongside the chicken, soaking up all those savory drippings while staying tender with just a little char on the edges. Everything cooks on a single pan in under 45 minutes, which means dinner for four is on the table without a pile of dishes waiting for you afterward. One of the trickier parts of eating this way is finding meals that feel genuinely satisfying rather than like something is missing — the richness of the chicken thighs and the natural sweetness of the roasted vegetables take care of that completely. A squeeze of fresh lemon at the end brightens the whole dish and ties all the flavors together. It's the kind of meal that looks impressive enough to serve to guests but is honestly too easy to save only for special occasions.
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Learn more →Ingredients
4 servings
- 4 bone-in, skin-on chicken thighs (about 2 lb total)
- 3 tbsp olive oil, divided
- 1 tsp smoked paprika
- 1 tsp dried oregano
- ½ tsp garlic powder
- ½ tsp onion powder
For the spice rub
- ½ tsp kosher salt
- ¼ tsp black pepper
For the vegetables
- 2 medium zucchini, cut into 1-inch half-moons
- 2 bell peppers (any color), seeded and cut into 1-inch strips
- 1 medium red onion, cut into 1-inch wedges
- ½ tsp kosher salt
- ¼ tsp black pepper
For serving
- 1 lemon, cut into wedges
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C) with a rack in the center position. Pat the chicken thighs completely dry with paper towels.
- 2
In a small bowl, combine the smoked paprika, dried oregano, garlic powder, onion powder, 1/2 tsp kosher salt, and 1/4 tsp black pepper. Drizzle 1 tbsp of the olive oil over the chicken thighs and rub the spice mixture evenly over and under the skin of each piece.
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