Sheet Pan Chicken, Chickpeas & Carrots – akukskitchen.com
  • About Me
  • Meal Plans
  • Privacy Policy
  • Travel
A Kuk's Kitchen

Vibrant health, one bite at a time.

  • About Me
  • Meal Plans
  • Privacy Policy
  • Travel
Dinner  /  May 11, 2021

Sheet Pan Chicken, Chickpeas & Carrots

by Rebekah Kuk
A delicious and easy sheet-pan chicken dinner

Easy Dinner

One of my favorite things to do for dinner is throw a bunch of ingredients on a sheet pan and pop it in the oven. It is so hands-off. I can clean up the prep dishes while everything cooks in the oven and have the table set by the time it’s ready.

This easy sheet pan chicken dinner uses a Greek-inspired marinade for the chicken. Sliced carrots and chickpeas are cooked alongside the chicken, giving you a good ratio of protein, fat and carbs. To bulk up the meal, serve over lemon-dressed lettuce and/or nutty brown rice.

Jump to Recipe
Chicken thighs benefit from a Greek-inspired marinade

The Chicken

I absolutely love bone-in, skin-on pastured chicken thighs. Forget calorie counting; focus on pure nutrition instead. I love this post outlining the benefits of eating bone-in meat. Among the benefits are more micro-nutrients, better gut health, more flavor, cheaper, and more sustainable.

What do I mean that using bone-in meat is more sustainable? The answer is that instead of chicken producers wasting the bones or selling them off to make sub-par industrial chicken broth, we can buy the meat with the bones, enjoy the meat, and save the bones to make our own broth. (Stay tuned — next week I will show you how! [here is the recipe]). Not only do we get to enjoy the delicious meat and the benefits that go along with cooking it on the bone, we then get to make a very nourishing and delicious bone broth that can be the base of stews, soups, sautés and even a beverage. Try it, it is so rewarding to cook this way.

Ok, back to the chicken. I mentioned bone-in, skin-on chicken thighs. Oh, but the fat! you may say. Fear not. I love this article detailing that chicken skin is not all bad. It talks about the benefits of the oleic acid in the chicken skin, the dryness of skinless chicken (which prompts us to add a different fat or coat it with breadcrumbs), and the reality that a skinless piece of chicken is just 50 calories less. But forget calories, let’s just move beyond them and focus on nourishing our bodies instead.

For me, personally, eating chicken with the skin on helps me feel truly full and satisfied. This is important. Whereas previously, if I didn’t feel full and satisfied, I would go rummaging in the cabinet for a sugary after dinner snack. Instead of sugar, I’m all about pasture-raised animal fats and proteins, along with vegetarian sources such as avocados, nuts, seeds, coconut oil and olive oil.

Roasted chickpeas and carrots pair well with chicken

The Chickpeas

I have always loved chickpeas, especially in the form of hummus. Hummus with carrots, with celery, with bread, on a salad…I just love hummus. Here, instead of hummus, the chickpeas are mixed with cumin and olive oil to form a side dish to the chicken.

Chickpeas have many benefits, including various important nutrients, protein, fiber, improved digestion and protection against heart disease. They help control blood sugar and weight management by helping you feel full longer.

The Carrots

Have you caught the connection yet between dipping carrot sticks into hummus and roasting carrots and chickpeas? They go well together for a reason. This post on complementary food pairings states that the healthy carbohydrates in carrots and the protein in chickpeas work together to help you feel satiated as well as give you extra energy.

In this recipe the carrots are peeled, then sliced on a diagonal for a pretty presentation. The bright orange color shows that they contain Vitamin A, but don’t be fooled. The form of plant-based Vitamin A needs to be converted into a usable form by the body. Animal foods help with that.

Vegetables are important, and animal foods are important. They work together.

How to Make It

You’ll start by making a simple marinade and pouring it over the chicken thighs, letting them marinate for at least eight hours or overnight.

If you like to make your chickpeas from scratch, get those soaking too.

When you are ready to cook your sheet pan chicken, remove the chicken from the fridge to let it come to room temperature. Cook your chickpeas if you haven’t already. Preheat the oven to 400 degrees Fahrenheit, prepare the carrots, add everything to a large sheet pan and pop it into the oven for 45-50 minutes.

When it is finished, serve with salad, rice or both, and enjoy!

    Sheet Pan Chicken, Chickpeas and Carrots

    Sheet Pan Chicken, Chickpeas and Carrots

    Rebekah KukRebekah Kuk
    A delicious and easy sheet pan chicken dinner.
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 50 mins
    Marinate 8 hrs
    Total Time 9 hrs 10 mins
    Servings 4

    Equipment

    • Sheet Pan

    Ingredients
      

    • 1/4 cup extra virgin olive oil for marinade
    • 2 tablespoons extra virgin olive oil for chickpeas
    • 1/4 cup lemon juice about 1.5 lemons
    • 2 cloves garlic minced
    • 1 teaspoon black pepper
    • 1 teaspoon basil dried
    • 1 teaspoon oregano dried
    • 3/4 teaspoon salt divided
    • small onion sliced
    • 2 pounds chicken thighs bone-in, skin-on
    • 15 oz cooked chickpeas about 3 cups
    • 1 pound carrots washed, peeled and sliced diagonally
    • 2 teaspoons cumin

    Instructions
     

    • Combine 1/4 cup of olive oil with lemon juice, pepper, basil, oregano, garlic and salt. Thinly slice onion. Place chicken thighs in a large casserole dish. Pour marinade over chicken and place sliced onion on top. Marinate at least 8 hours.
    • Combine chickpeas, sliced carrots, 2 tablespoons olive oil, salt and cumin in a large bowl. Toss to coat. Pour out onto large sheet pan. Place chicken thighs on top or in between.
    • Bake chicken, chickpeas and carrots in a preheated 400 degree oven for 50 minutes, turning once halfway through. If you are serving with rice, prepare rice while chicken cooks.
    • Serve sheet pan chicken, chickpeas and carrots on it's on or with rice and/or salad greens tossed with lemon juice.
    Tried this recipe?Let us know how it was!

    close
    Raw Milk Yogurt
    A Kuk's Kitchen
    Vibrant Health, One Bite at a Time

    Hello! It's a pleasure to meet you.

    Sign up to receive a Free Meal Plan featuring Five 30 Minute Meals, as well as awesome content in your inbox, every month.

    We don’t spam! Read our privacy policy for more info.

    You're on the list! Check your inbox or spam folder to confirm your subscription.

    Tags

    • Chicken
    • Easy
    • Sheet Pan

    Post navigation

    Low Carb Coconut Vanilla Custard
    Almost Free Chicken Bone Broth

    Share your thoughts Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Recent Comments

    • Allyssa on Sweet and Crunchy Animal Based Granola
    • MacKenzie on Sweet and Crunchy Animal Based Granola
    • Shelby on Sweet and Crunchy Animal Based Granola
    • Kris on Sweet and Crunchy Animal Based Granola
    • Rupali on Sweet and Crunchy Animal Based Granola

    Pages

    • About Me
    • Meal Plans
    • Privacy Policy
    • Travel

    Categories

    • Animal Based
    • Appetizer
    • Beans
    • Beverage
    • Bread
    • Breakfast
    • Brunch
    • Cake
    • Casserole
    • Cheese
    • Christmas
    • Condiment
    • Cookie
    • Dessert
    • Dinner
    • DIY
    • Egg-Free
    • Eggs
    • Fall
    • Gluten-Free
    • Grain Free
    • Gratitude
    • Healthy Habits
    • Jam
    • Kitchen Basics
    • Lunch
    • Lunch For the Week
    • Make Ahead
    • Nut-Free
    • Nuts
    • Paleo
    • picnic
    • Potatoes
    • Preserving
    • Road Trip
    • Salad
    • Sandwich
    • Side
    • Smoothie
    • Snack
    • Soup
    • Spain
    • Summer
    • Thrift
    • tortillas
    • Travel
    • Uncategorized
    • Vegan
    • Vegetables
    • Vegetarian

    Recent Posts

    • Simple Make Ahead Meals
    • Easy Thanksgiving Meal Plan
    • Butternut Squash and Ground Beef Casserole
    • Sweet and Crunchy Animal Based Granola
    • Sweet Potato Breakfast Hash

    Archives

    • November 2022
    • October 2022
    • September 2022
    • August 2022
    • July 2022
    • June 2022
    • May 2022
    • April 2022
    • March 2022
    • February 2022
    • January 2022
    • December 2021
    • November 2021
    • October 2021
    • September 2021
    • August 2021
    • July 2021
    • June 2021
    • May 2021
    • April 2021
    • March 2021
    • February 2021
    • January 2021
    • December 2020
    • November 2020
    • October 2020
    • September 2020
    • August 2020
    • July 2020
    • June 2020
    • May 2020
    • March 2020
    • January 2020
    • December 2019
    • November 2019
    • October 2019
    • September 2019
    • August 2019
    • July 2019
    • August 2015
    • August 2014
    • July 2014
    • June 2014
    • May 2014
    • January 2014
    • October 2013
    • August 2013
    • March 2013
    • January 2013
    • December 2012
    • September 2012
    • August 2012
    • July 2012
    • May 2012
    • April 2012
    • March 2012
    • February 2012
    • January 2012
    • November 2011
    • October 2011
    • August 2011
    • July 2011
    • June 2011
    • May 2011
    • April 2011
    • February 2011
    • January 2011
    • November 2010
    • October 2010
    • September 2010
    • August 2010
    • April 2010
    • March 2010
    • February 2010
    • November 2009
    • October 2009
    • September 2009
    • August 2009
    • July 2009
    • June 2009
    • May 2009
    • April 2009
    • Elara by LyraThemes
    • Made by LyraThemes.com
    Cleantalk Pixel
    RSS
    Follow by Email
    Facebook
    fb-share-icon
    Twitter
    Tweet