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Easy Crispy Calorie Deficit Sheet Pan Chicken and Vegetables Recipe for Weight Loss

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A quick and easy sheet pan recipe featuring crispy chicken thighs and roasted vegetables, perfect for weight loss and busy weeknights. This dish balances flavor, texture, and nutrition with minimal cleanup.

Ingredients

Scale
  • 4 bone-in, skin-on chicken thighs (about 1.5 lbs / 680 g)
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • Salt and freshly ground black pepper, to taste
  • Juice of half a lemon
  • 1 cup broccoli florets (about 90 g)
  • 1 medium red bell pepper, sliced into strips
  • 2 medium carrots, peeled and cut into sticks
  • 1 small red onion, cut into wedges
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1 teaspoon dried Italian herbs or herbes de Provence
  • Salt and pepper, to taste

Instructions

  1. Preheat the oven to 425°F (220°C). Line your baking sheet with parchment paper or a silicone mat.
  2. In a bowl, toss the chicken thighs with 2 tablespoons olive oil, smoked paprika, garlic powder, salt, and pepper. Make sure the skin is coated well.
  3. In another bowl, combine broccoli, bell pepper, carrots, red onion, minced garlic, 1 tablespoon olive oil, dried herbs, salt, and pepper. Toss until evenly coated.
  4. Place the chicken thighs skin-side up on the sheet pan, spaced apart. Scatter the vegetables evenly around the chicken, avoiding overcrowding.
  5. Roast in the oven for 25-30 minutes. Around the 15-minute mark, check the veggies and toss gently to promote even cooking.
  6. Check for doneness: chicken should reach an internal temperature of 165°F (74°C) and have golden, crispy skin; vegetables should be tender with caramelized edges.
  7. As soon as the pan comes out of the oven, squeeze fresh lemon juice over the chicken and veggies.
  8. Serve immediately for the best texture and flavor.

Notes

Pat chicken skin dry before seasoning to ensure crispiness. Avoid overcrowding the pan to prevent steaming. Use high heat (425°F) for caramelization. Toss vegetables halfway through cooking for even roasting. If chicken skin isn’t crispy enough, broil for 2-3 minutes watching carefully. Let chicken rest 5 minutes before serving to keep it juicy.

Nutrition

Keywords: sheet pan chicken, crispy chicken, weight loss recipe, healthy dinner, roasted vegetables, calorie deficit meal, easy chicken recipe

Find it online: https://jodierecipes.com/easy-crispy-calorie-deficit-sheet-pan-chicken-and-vegetables-recipe-for-weight-loss/