Simple Sheet Pan Balsamic Chicken (Healthy + Vibrant)

Sheet pan balsamic chicken roasted with sweet potatoes and purple Brussels sprouts—a vibrant, healthy dinner ready in under an hour.

Introduction

If you love meals that are colorful, flavorful, and hassle-free, this Simple Sheet Pan Balsamic Chicken is about to become your new favorite dinner. Everything cooks on one tray—juicy chicken, caramelized sweet potatoes, and vibrant purple and green Brussels sprouts—all tossed in a tangy balsamic glaze that brings everything together.

This isn’t just an easy meal. It’s a nutrient-dense powerhouse. Roasting purple Brussels sprouts alongside sweet potatoes adds fiber, antioxidants, and stunning contrast on the plate. Plus, using a sheet pan means less cleanup, faster prep, and everything finishing at the same time.

Whether you’re meal prepping, hosting a casual dinner, or just feeding the family on a busy weeknight, this dish checks all the boxes: clean, satisfying, colorful, and naturally gluten-free.

🧰 Equipment You’ll Need With Sheet Pan Balsamic Chicken

Large sheet pan (rimmed)
Mixing bowls
Tongs or spatula
Measuring spoons
Parchment paper or silicone mat (optional for easy cleanup)

🕒 Prep & Cook Time For Sheet Pan Balsamic Chicken

Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: 45–50 minutes

🛒 Ingredients

Serves 4

4 boneless, skinless chicken breasts or thighs
1 cup purple Brussels sprouts, halved
1 cup green Brussels sprouts, halved
2 medium sweet potatoes, peeled and cubed
3 tbsp olive oil (divided)
¼ cup balsamic vinegar
2 tsp Dijon mustard
2 cloves garlic, minced
1 tsp dried thyme or Italian seasoning
Salt and pepper to taste
Optional: fresh parsley, balsamic glaze for garnish

🔥 Instructions For Sheet Pan Balsamic Chicken

1. Preheat Your Oven

Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or a silicone baking mat.

2. Mix the Balsamic Marinade

In a bowl, whisk together 2 tbsp olive oil, balsamic vinegar, Dijon mustard, garlic, herbs, salt, and pepper.

3. Toss the Chicken

Place chicken in a separate bowl and coat with half the balsamic mixture. Let marinate while prepping vegetables.

4. Prepare the Veggies

In another bowl, toss the sweet potatoes and Brussels sprouts with the remaining 1 tbsp olive oil and a pinch of salt and pepper.

5. Arrange on the Sheet Pan

Spread veggies evenly across the pan. Nestle the marinated chicken pieces in between. Spoon any leftover marinade over the top.

6. Bake

Roast for 30–35 minutes or until chicken is cooked through (165°F internal temp) and vegetables are caramelized.

7. Serve

Let rest for 5 minutes. Garnish with chopped parsley or a light drizzle of balsamic glaze if desired.

🟣 Green vs. Purple Brussels Sprouts: Nutrition Spotlight

Brussels sprouts are known for their cancer-fighting compounds, high fiber, and immune-boosting vitamin C. But did you know purple sprouts offer an extra antioxidant punch?

Type	Flavor	Color Benefit	Key Nutrients
Green	Classic, mild	High in vitamin K & C	Fiber, folate, potassium
Purple	Slightly sweeter	Rich in anthocyanins (like blueberries)	Extra antioxidants, same core nutrients

Health Benefits For Sheet Pan Balsamic Chicken

This dish is more than just colorful—it’s nutritionally balanced and packed with ingredients that support a clean, anti-inflammatory lifestyle.
Chicken breast or thighs provide high-quality lean protein that supports muscle growth, immune function, and helps keep you full longer.
Sweet potatoes are a complex carbohydrate loaded with fiber, beta-carotene (vitamin A), and potassium, supporting digestive and heart health.
Purple and green Brussels sprouts are rich in fiber, vitamin C, vitamin K, and antioxidants like anthocyanins—great for gut health and cellular protection.
Balsamic vinegar offers anti-inflammatory compounds and may help regulate blood sugar levels and digestion.
One-pan cooking keeps oil to a minimum and allows you to roast without frying, preserving nutrients and supporting portion control.
Together, these ingredients form a satisfying, nutrient-dense meal ideal for everything from weight management to immune support.

🧪 Nutritional Info (Per Serving)

Calories: ~420
Protein: 35g
Fat: 16g
Carbs: 30g
Fiber: 6g
Sugar: 7g
Sodium: ~420mg

Note: based on 1 chicken breast and 1 cup of veggies per serving

🍽️ Serving Suggestions With Sheet Pan Balsamic Chicken

Serve with quinoa, farro, or cauliflower rice
Add a dollop of basil yogurt sauce or herbed Greek yogurt dip
Sprinkle with crumbled goat cheese for added richness
Pair with a sparkling water or citrus-infused iced tea

❄️ Storage & Meal Prep For Sheet Pan Balsamic Chicken

Refrigerate: Store in airtight containers up to 4 days
Freeze: Freeze chicken and veggies (separately or together) for up to 2 months
Reheat: Oven at 350°F for best texture, or microwave for quick meals

Meal Prep Tip: Pack in lunch containers with extra greens or grains.

🔄 Recipe Variations Of Sheet Pan Balsamic Chicken

Add red onion or thinly sliced carrots for more veg variety
Swap protein: Try salmon fillets, tofu cubes, or turkey tenderloin
Sweeten it up: Add a touch of maple syrup or honey to the marinade
Spice it up: Add a pinch of red pepper flakes to the glaze

FAQ

Can I use bone-in chicken?
Yes! Just extend baking time to 40–45 minutes and check internal temperature.

What if I don’t have Dijon?
Substitute with yellow mustard, whole grain mustard, or even a splash of lemon juice.

Can I use only green sprouts?
Absolutely. Purple is optional but adds color and extra antioxidants.

Will the veggies get mushy?
Not if you spread everything in a single layer and avoid overcrowding. You can roast the chicken and veggies on two separate pans if needed.