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High-Protein Chicken and Pumpkin Sheet-Pan Dinner


  • Total Time: 40-45 minutes
  • Yield: 4 servings 1x

Description

Simplify your weeknight meals with this incredibly easy and delicious high-protein chicken and pumpkin sheet-pan dinner. It’s the perfect solution for busy evenings when you want a wholesome, flavorful meal without a mountain of dishes. This recipe combines tender chicken with sweet and savory pumpkin and sweet potatoes, all roasted together on a single sheet pan for maximum convenience and minimal cleanup. It’s a family-friendly favorite that delivers on taste and nutrition.


Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
  • 1.5 pounds pumpkin, peeled, seeded, and cut into 1-inch cubes
  • 1 large sweet potato, peeled and cut into 1-inch cubes
  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon salt
  • Fresh parsley, chopped, for garnish (optional)

  • Instructions

    1. Preheat your oven to 400 F (200 C). Line a large baking sheet with parchment paper for easy cleanup.

    2. Peel and cut the pumpkin and sweet potato into roughly 1-inch cubes. Aim for similar sizes so they cook evenly. In a large bowl, combine the cubed pumpkin and sweet potato.

    3. Drizzle 1 tablespoon of olive oil over the vegetables. Add 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 1/2 teaspoon dried thyme. Toss well until all the pieces are lightly coated. Spread them out in a single layer on one half of the prepared baking sheet.

    4. Cut the chicken breasts or thighs into 1-inch pieces. In the same bowl (no need to wash it), add the chicken. Drizzle with the remaining 1 tablespoon of olive oil. Add the minced garlic, honey, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/2 teaspoon dried thyme, and 1/2 teaspoon paprika. Toss until the chicken is thoroughly coated.

    5. Place the seasoned chicken pieces on the other half of the baking sheet, ensuring they are in a single layer and not overcrowded. Keep the chicken and vegetables separate initially, as they may have slightly different cooking times.

    6. Transfer the baking sheet to the preheated oven. Roast for 25-30 minutes, or until the chicken is cooked through (internal temperature of 165 F or 74 C) and the vegetables are tender and slightly caramelized. Halfway through cooking (around 15 minutes), gently toss the chicken and vegetables separately on the pan to ensure even cooking and browning.

    7. Once cooked, remove the sheet pan from the oven. Garnish with fresh chopped parsley, if desired, for a pop of color and freshness. Serve immediately and enjoy your wholesome meal!

    • Prep Time: 15 minutes
    • Cook Time: 25-30 minutes
    • Category: main dish
    • Cuisine: american

    Nutrition

    • Serving Size: 1/4 of recipe
    • Protein: 35

    Keywords: sheet pan, chicken, pumpkin, sweet potato, easy dinner, weeknight meal, high protein, healthy, meal prep, one pan