Sheet Pan BBQ Chicken and Vegetables
Juicy BBQ chicken thighs roasted on one pan with butternut squash, zucchini and red onion, then broiled for crispy, caramelized edges. A 305 calorie, high protein, no added sugar dinner for two in 30 minutes with almost no cleanup.
Servings: 2 plates
Calories: 305cal
Equipment
- Large sheet pan
- Parchment paper or foil
- Instant-read meat thermometer
Ingredients
Vegetables
- 2 cups butternut squash cubes about 10 oz / 280 g, ¾-inch pieces
- 2 small zucchinis about 8 oz / 240 g total, cut into ½-inch half moons
- ½ red onion cut into 1-inch chunks
- 1 tablespoon olive oil
Chicken
- 2 boneless skinless chicken thighs about 8 oz / 225 g total
- ¼ cup G Hughes Sugar Free BBQ Sauce divided
Seasoning
- salt to taste
- ½ teaspoon garlic powder divided (or to taste)
Instructions
- Preheat the oven to 425°F. Line a large sheet pan with foil or parchment for easy cleanup.
- Cut the butternut squash into ¾-inch cubes (or use pre-cut cubes), slice the zucchini into ½-inch half moons, and cut the red onion into 1-inch chunks.
- Add the vegetables to the sheet pan, drizzle with the olive oil, and sprinkle with salt and garlic powder. Spread them out in a single layer.
- Pat the chicken thighs dry with a paper towel and cut them into 1-inch chunks (about ½ ounce each). Season with salt and garlic powder and toss with about half of the BBQ sauce.
- Add the chicken to the same pan if it's large, or to a second smaller pan.
- Roast for 20 minutes, until the squash is fork-tender and the chicken reaches 165°F.
- Take the vegetables out (or off the pan) and keep them warm. Switch the oven to broil on high.
- Broil the chicken for 5 more minutes, until the outside is a little crispy and the sauce is caramelized. Watch closely so the edges don't burn.
- Rest the chicken for 2 to 3 minutes, then divide the vegetables and chicken between 2 plates. Serve with the remaining BBQ sauce.
Notes
- Nutrition: Estimate per plate before added salt, based on USDA values and the G Hughes Sugar Free BBQ Sauce label. About 7g sugar, all from the vegetables. Larger thighs (5 to 6 oz each) add about 35 to 70 calories and 5 to 10g protein per plate.
- Substitutions: Use chicken breast cut into the same chunks (check at 15 minutes so it doesn't dry out). Swap the squash for sweet potato cubes, or the zucchini for bell peppers or broccoli. Any sugar-free or regular BBQ sauce works; regular sauce adds about 15g sugar per plate.
- Storage: Refrigerate leftovers in an airtight container for up to 3 days. Reheat in the microwave or in a 375°F oven or air fryer for 5 to 8 minutes.
- Make-ahead / freezing: Cut the vegetables up to 2 days ahead. The cooked chicken freezes well for up to 3 months; freeze it on its own because roasted zucchini gets soft after freezing.
Nutrition
Serving: 1plate | Calories: 305cal | Carbohydrates: 25g | Protein: 25g | Fat: 12g | Fiber: 4.5g | Sugar: 7g