Fall Hen Sheet Pan Dinner
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This straightforward Fall Hen Sheet Pan Dinner combines juicy rooster, butternut squash, Brussels sprouts, purple onion, and creamy feta for a comfy, high-protein autumn meal made on one pan.
Sheet Pan Hen with Fall Greens
Should you’ve been right here some time, you recognize I really like a great sheet pan dinner: minimal prep, straightforward cleanup, and every little thing cooks collectively for optimum taste. This Fall Hen Sheet Pan Dinner pairs juicy rooster with colourful autumn greens and creamy, melty feta, all roasted collectively on one pan. It’s a simple, wholesome, high-protein dinner with heat autumn flavors that can make you excited to cook dinner with fall produce.
Components You Will Want
Right here’s all you want for this fall rooster sheet pan recipe. See the recipe card beneath for the precise measurements.
- Boneless, Skinless Hen Thighs are my favourite as a result of they’re naturally extra flavorful and juicier than rooster breasts. Minimize them into small 1-inch items to make sure even cooking.
- Purple Onions soften and grow to be sweeter as they roast.
- Brussels Sprouts are a wonderful supply of fiber, protein, and nutritional vitamins C and Okay.
- Butternut Squash: Shopping for pre-cut butternut from the grocery store is a incredible timesaver, however slicing it your self at house is less expensive. Sizzling tip —microwaving it first makes slicing and peeling butternut squash simpler.
- Olive Oil helps the spices stick with the rooster and greens and retains every little thing from sticking to the pan.
- Feta: Crumbled feta melts and barely chars on the finish, offering the right salty, tangy distinction to the spiced greens.
- Spices: Create this autumn-inspired smoky, heat spice mix with smoked paprika, cumin, garlic powder, onion powder, cinnamon, and salt.
How To Make Fall Hen Sheet Pan Dinner
You’ll be able to put together the rooster, greens, and spice combine a day early, in order that they’re able to go when it’s time to cook dinner dinner. Maintain all three veggies in a single hermetic container, and retailer the rooster and spices in separate ones. See the recipe card on the backside for printable instructions.
- Season the greens with olive oil and half of the spices. Unfold them evenly on a rimmed sheet pan.
- Prep the rooster thighs: Sprinkle the cubed rooster with the remaining spices and oil, and add them to the veggies.
- Roast the rooster and veggies for 30 to 35 minutes at 425°F. Then, crumble feta over every little thing and broil for a couple of minutes till melted and golden.
Suggestions for the Greatest Outcomes
- Minimize veggies into related sizes in order that they cook dinner evenly.
- Unfold every little thing in an excellent layer, leaving some area between, so the greens roast slightly than steam.
- Purchase a block of feta as a result of it’s creamier and melts higher than pre- crumbled feta.
- Broil on the finish to get melty feta and crispy edges, however watch out to not burn.
What are some variations of sheet pan rooster?
- Swap thighs for boneless, skinless rooster breasts. Since they solely take about 20 minutes to cook dinner, roast the greens for 10 minutes, then add the rooster breasts.
- Vegetarian: Omit the rooster and add additional greens or a can of chickpeas for additional protein and fiber.
- Attempt totally different veggies, like carrots, cauliflower, zucchini, or bell peppers, relying on what’s in season.
- Don’t have time to prep butternut squash? Change it with candy potatoes.
- Make it spicy: Sprinkle purple pepper flakes or a pinch of cayenne.
- Mediterranean twist: Add oregano, rosemary, or lemon zest earlier than roasting, or high your bowl with tzatziki for a shiny, tangy end.
- Cheese: Substitute goat cheese or omit it to maintain it dairy-free.
Serving Options
This dish is scrumptious by itself, however you may as well serve it any of the methods beneath to make it extra filling.
• Over rice, quinoa, or farro
• With a facet of greens, similar to an arugula salad or sautéed spinach
• As meal prep bowls for the week
Storage
This feta rooster sheet pan recipe retains its texture and taste rather well, making it ultimate for meal prep.
- Fridge: Retailer leftovers in an hermetic container for as much as 4 days.
- Reheat: The oven and air fryer (reheat at 350°F) gives you a crisper texture, however the microwave is the quickest and most handy choice.
Extra Sheet Pan Hen Recipes You’ll Love
In search of extra fall dinner concepts? Attempt one in every of my butternut squash recipes or these one-pan recipes to make clear up a breeze.
Yield: servings
Serving Dimension: 1 ½ cups
Preheat the oven to 425F. Mix all of the spices and salt in a small bowl.
Add the veggies to a big mixing bowl. Drizzle with 1 tablespoon of the olive oil and season with half of the spices. Combine to evenly mix. Switch onto a big rimmed sheet pan and unfold into an excellent layer.
Season the rooster with remaining oil and remaining spices. Switch to the baking sheet in between the veggies in an excellent layer.
Switch the baking sheet to the oven and roast for 30-35 minutes, till the rooster is cooked by way of and the greens are tender.
High with feta and broil 2 to three minutes, till melted and barely charred.
Final Step:
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Serving: 1 ½ cups, Energy: 401 kcal, Carbohydrates: 18.5 g, Protein: 40.5 g, Fats: 18.5 g, Saturated Fats: 6.5 g, Ldl cholesterol: 185 mg, Sodium: 922.5 mg, Fiber: 4.5 g, Sugar: 4 g
