Sheet Pan Chicken with Broccoli and Cauliflower
Sheet pan meals can be great for busy nights. They key to success with sheet pan meals is having ingredients cook at the same rate. Chicken breasts work well with broccoli and cauliflower because they cook at the same rate.
For this recipe I like to to use chicken tenders, but you can cut full-size chicken breasts into the size of tenders.
I often tell busy parents to separate the prep time from the cook time in recipes. This recipe works really well for prepping ahead and then just adding the ingredients to the sheet pan and roasting for a super-fast meal.
How to Prep Ahead
- Blanch the broccoli and cauliflower up to 3 days ahead.
- Salt the chicken up to 24 hours ahead.
When you prep ahead, this meal can be on the table with less than 20 minutes of cook time.
Do I have to blanch the broccoli and cauliflower?
- You don’t have to blanch the broccoli and cauliflower, but it tastes so much better when you do.
- If you don’t blanch the veggies, be sure to sprinkle some salt on them before baking.
Can I use frozen broccoli and cauliflower?
- Yes. I would still blanch them before baking.
- You may have a slightly softer texture of the cooked broccoli and cauliflower if you use frozen.
D0 I have to use both broccoli and cauliflower?
- No. You can use one or the other, or both. 1 pound of either broccoli or cauliflower will work great.
Can I substitute other veggies for the broccoli and cauliflower?
- You likely can substitute other veggies, but I have not tested this recipe with other veggies.
- Be sure to find a veggie that roasts quickly. Longer-cooking veggies like sweet potatoes or beets are not recommended for this recipe.
- 1 Pound Chicken Breast Tenders (See note for full-size chicken breasts.)
- 2 Tablespoons plus 1 teaspoon coarse sea salt, divided.
- 1 Pound broccoli and cauliflower florets. (I use 1/2 broccoli , 1/2 cauliflower, but any combination works great.)
- 1/4 teaspoon Black Pepper
- 2 Tablespoons Oil (I use avocado oil.)
- Sprinkle 1 teaspoon of coarse sea salt and the 1/4 teaspoon black pepper over the chicken. Refrigerate until ready to bake. (This can be done up to 24 hours ahead of time.)
- Bring 2 quarts of water to boil in a large skillet or saucepan.
- Once the water is boiling, add 2 Tablespoons of coarse sea salt and stir well to dissolve the salt.
- Add the cauliflower and broccoli to the boiling, salted water. Cook for 2 minutes, then remove from the water with a slotted spoon. (See note.)
- Preheat oven to 450 degrees Fahrenheit.
- Place 2 Tablespoons of oil on the bottom of sheet pan and spread evenly.
- Add the blanched broccoli and cauliflower and the salted chicken tenders to the sheet pan.
- Bake at 450 for 10-12 minutes.
- Change the oven to Broil.
- Broil for 3-5 minutes until the broccoli and cauliflower are well-browned on the edges.
To prep ahead:
- Blanch the veggies up to 3 days ahead of time. Drain well and refrigerate.
- Salt the chicken up to 24 hours ahead of time.
To use full-size chicken breasts:
- You can cut them into strips the size of chicken tenders, then salt them following the recipe directions.
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Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 438Total Fat: 26gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 20gCholesterol: 52mgSodium: 1469mgCarbohydrates: 29gFiber: 4gSugar: 2gProtein: 24g
Nutrition information is provided as a courtesy and may not be completely accurate.