Sheet Pan Honey Garlic Baked Chicken and Cauliflower Recipe

Introduction

This Sheet Pan Honey Garlic Baked Chicken and Cauliflower is a simple, flavorful meal perfect for busy weeknights. With a delicious honey glaze and a savory dry rub, this dish combines tender chicken and roasted cauliflower for a healthy, satisfying dinner.

Ingredients

• 2 lb. boneless chicken breasts
• 36 oz. cauliflower florets (pre-cut or about 2 small heads)
• 2 Tbsp olive oil (30g), divided
• 2 Tbsp honey (42g)
• 1.5 Tbsp salt
• 1.5 Tbsp Italian seasoning
• 1.5 Tbsp garlic powder
• 1.5 Tbsp sugar
• 2 tsp smoked paprika
• 1 tsp black pepper
• For serving: avocado slices, mixed greens, or sauces to drizzle

Instructions

1. Step 1: Preheat the oven to 400 degrees F. Line two baking sheets with parchment paper and spray with cooking spray. Use a rimmed baking sheet for the chicken if possible.
2. Step 2: In a bowl, mix together salt, Italian seasoning, garlic powder, sugar, smoked paprika, and black pepper to create the dry rub.
3. Step 3: Pat the chicken breasts dry with a paper towel. Place them on one baking sheet, drizzle with 1 Tbsp olive oil, and rub it evenly over each piece. Season the chicken with half of the dry rub on both sides.
4. Step 4: Place the cauliflower florets on the second baking sheet. Drizzle with the remaining 1 Tbsp olive oil and spray lightly with cooking spray. Toss to coat the florets, then sprinkle with the remaining half of the dry rub and toss again for even coverage.
5. Step 5: Put both baking sheets in the oven and roast for 20 minutes.
6. Step 6: After 20 minutes, remove the chicken and check that its internal temperature has reached 165 degrees Fahrenheit. Cooking time will vary depending on size and thickness. Once cooked, drizzle the honey evenly over the chicken breasts.
7. Step 7: Return the cauliflower to the oven and roast for an additional 10 minutes, or until it reaches your desired level of roastiness.
8. Step 8: Serve the honey garlic chicken and roasted cauliflower with a fresh side salad and sliced avocado if desired. Enjoy your wholesome, easy meal!

Tips & Variations

• For extra spice, add a pinch of cayenne pepper to the dry rub.
• Swap cauliflower for broccoli or Brussels sprouts for variety.
• Use chicken thighs instead of breasts for juicier results.
• Fresh garlic minced can be added to the honey drizzle for more garlic flavor.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave to keep the chicken tender and the cauliflower crispy. Avoid overheating to prevent dryness.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen cauliflower for this recipe?

It’s best to use fresh or thawed cauliflower, as frozen florets may release excess moisture and become soggy when roasted.

What if I don’t have parchment paper?

You can lightly grease the baking sheets with cooking spray or oil to prevent sticking, but parchment paper is recommended for easy cleanup and even roasting.

Sheet Pan Honey Garlic Baked Chicken and Cauliflower Recipe

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★★★★★

4.9 from 97 reviews

This Sheet Pan Honey Garlic Baked Chicken and Cauliflower recipe offers a simple, flavorful, and healthy meal using minimal cookware. Tender boneless chicken breasts are seasoned with a balanced dry rub and baked alongside perfectly roasted cauliflower florets, then drizzled with sweet honey for a delightful finish. Ideal for weeknight dinners, it combines ease, nutrition, and deliciousness all in one pan.

• Author: Amaya
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Protein and Vegetables

• 2 lb. boneless chicken breasts
• 36 oz. cauliflower florets (pre-cut or ~2 small heads)

Oil and Sweetener

• 2 Tbsp olive oil (30g), divided
• 2 Tbsp honey (42g)

Dry Rub Seasonings

• 1.5 Tbsp salt
• 1.5 Tbsp Italian seasoning
• 1.5 Tbsp garlic powder
• 1.5 Tbsp sugar
• 2 tsp smoked paprika
• 1 tsp black pepper

For Serving (Optional)

• Avocado slices
• Mixed greens or side salad
• Yummy sauces to drizzle

Instructions

1. Preheat and Prepare Baking Sheets: Preheat the oven to 400°F. Line two baking sheets with parchment paper and spray with cooking spray. Use a rimmed baking sheet for the chicken to catch juices.
2. Mix Dry Rub: In a bowl, combine salt, Italian seasoning, garlic powder, sugar, smoked paprika, and black pepper. Mix thoroughly to create the dry rub.
3. Season Chicken: Pat chicken breasts dry with paper towels. Place on the prepared baking sheet and drizzle 1 Tbsp olive oil evenly over them. Rub the oil over each piece, then sprinkle half the dry rub over both sides of the chicken breasts, ensuring even coating.
4. Prepare Cauliflower: Place cauliflower florets on the second baking sheet. Drizzle with the remaining 1 Tbsp olive oil and spray lightly with cooking spray to help spread the oil. Toss the florets to coat evenly, then sprinkle the remaining half of the dry rub. Toss again to ensure all pieces are well-seasoned.
5. Initial Baking: Place both baking sheets in the oven. Bake for 20 minutes to begin cooking chicken and roasting cauliflower.
6. Check Chicken and Add Honey: After 20 minutes, remove the chicken and check with a meat thermometer that internal temperature reaches 165°F. Avoid overcooking. When done, drizzle honey over the chicken breasts to add a sweet glaze.
7. Finish Cauliflower Roasting: Continue cooking the cauliflower alone for an additional 10 minutes or until it reaches your preferred roast level—golden and tender.
8. Serve: Plate the roasted chicken and cauliflower together. Optionally serve with avocado slices, mixed greens, and your choice of sauces for added flavor.

Notes

• Use a meat thermometer to ensure chicken reaches 165°F for safety.
• Adjust seasoning quantities if you prefer milder or spicier flavors.
• Mixing oil and a spray helps distribute the seasoning evenly on cauliflower.
• For extra crispiness, broil the cauliflower for 1-2 minutes after roasting, watching carefully to prevent burning.
• Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.

Keywords: sheet pan chicken, baked chicken, honey garlic chicken, roasted cauliflower, healthy dinner, one pan meal, easy weeknight dinner