Easy Weeknight Dinner Roasted Chicken and Rainbow Vegetables

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There’s a special kind of magic that happens when you can create a delicious, nutritious meal that makes both parents and kids cheer—and this Sheet Pan Roasted Chicken and Rainbow Vegetables is exactly that kind of culinary miracle.

The Backstory of Our Family’s Favorite Meal

Let me be honest—weeknight dinners can feel like an Olympic sport. Between work, homework, after-school activities, and the constant chorus of “I’m hungry!” from the kids, finding a meal that’s quick, healthy, and actually enjoyed by everyone seems impossible.

That is, until I discovered the wonder of sheet pan dinners.

This particular recipe became our family’s superhero. One pan, minimal prep, maximum flavour—it’s like a dinner-time cheat code.

The best part?

My kids actually get excited about eating vegetables.

Yes, you read that right. VEGETABLES.

Why This Meal is a Weeknight Wonder

The true genius of this dish is its simplicity and versatility.

Those vibrant vegetables aren’t just a side dish—they’re a canvas of colour and nutrition that transforms a basic chicken dinner into something special.

The rosemary and thyme create an aromatic experience that makes the whole kitchen smell like a cozy restaurant, while the roasted vegetables caramelize into sweet, tender bites that even the pickiest eaters can’t resist.

Sheet Pan Roasted Chicken and Rainbow Vegetables

Serves: 4

Ingredients:

• 4 chicken thighs, bone-in and skin-on
• 1 medium sweet potato, cut into 1-inch cubes
• 2 cups Brussels sprouts, halved
• 1 red bell pepper, cut into 1-inch pieces
• 1 yellow bell pepper, cut into 1-inch pieces
• 1 red onion, cut into wedges
• 2 medium carrots, sliced diagonally
• 1 small zucchini, sliced into half-moons
• 1 cup cherry tomatoes
• 4 garlic cloves, minced
• 3 tbsp olive oil
• 2 tsp dried rosemary
• 2 tsp dried thyme
• 1 tsp paprika
• Salt and pepper to taste
• 1 lemon, cut into wedges

Instructions:

1. Preheat the oven to 425°F (220°C).
2. In a small bowl, mix olive oil, minced garlic, rosemary, thyme, paprika, salt, and pepper.
3. Place the chicken thighs on one side of a large sheet pan. Brush them with about 1/3 of the olive oil mixture.
4. In a large bowl, toss all the vegetables (except tomatoes) with the remaining olive oil mixture until well coated.
5. Spread the vegetables on the sheet pan next to the chicken, trying to keep them in a single layer.
6. Roast in the preheated oven for 25 minutes.
7. Remove the sheet pan from the oven, add the cherry tomatoes, and gently toss the vegetables.
8. Return to the oven and roast for an additional 15-20 minutes, or until the chicken is cooked through (internal temperature of 165°F/74°C) and the vegetables are tender and slightly caramelized.
9. Remove from the oven and let rest for 5 minutes.
10. Squeeze lemon wedges over the chicken and vegetables before serving.

This sheet pan dinner is colorful, nutritious, and easy to clean up. Feel free to substitute or add vegetables based on your preferences or what’s in season.

Grocery List: Your Shopping Roadmap

Protein

• 4 chicken thighs (bone-in, skin-on)

Vegetables

• 1 sweet potato
• Brussels sprouts
• 1 red bell pepper
• 1 yellow bell pepper
• 1 red onion
• 2 medium carrots
• 1 small zucchini
• 1 cup cherry tomatoes
• 4 garlic cloves
• 1 lemon

Pantry Staples

• Olive oil
• Dried rosemary
• Dried thyme
• Paprika
• Salt
• Black pepper

Kid-Friendly Cooking Tips

• Let the kids help arrange vegetables on the sheet pan
• Challenge them to create a “rainbow” with different coloured veggies
• Talk about the colours and nutrients while preparing the meal

My Favorite Parenting Hack

Sometimes getting kids to eat vegetables feels like negotiating a peace treaty. This sheet pan method is my secret weapon. The vegetables get slightly caramelized, bringing out their natural sweetness. Suddenly, Brussels sprouts aren’t scary—they’re delicious little flavour bombs.

Pro tip: Squeeze those lemon wedges over everything at the end. That bright, citrusy finish is like a little culinary high-five that brings the entire dish together.

Clean-Up? What Clean-Up!

One of the most beautiful words in a parent’s vocabulary: EASY. This meal uses just one pan, which means less time scrubbing dishes and more time enjoying your family. After dinner, a quick rinse and you’re done. It’s practically a miracle.

So here’s to those weeknight dinners that don’t just feed our bodies, but nourish our souls. To the meals that bring families together, one sheet pan at a time. ❤️🍽️