Easy Sheet Pan Chicken and Chickpea Bake
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Easy Sheet Pan Chicken and Chickpea Bake

Course: Main DishCuisine: Mediterranean, Middle Eastern (Inspired), American
Servings

4

servings
Prep time

15

minutes
Cooking time

30-35

minutes

This easy sheet pan chicken and chickpea bake is perfect for beginners. It's flavorful, healthy, and requires minimal cleanup!

Ingredients

  • 1.5 pounds (about 680g) boneless, skinless chicken thighs or breasts, cut into 1-inch pieces (thighs are recommended for juiciness)

  • 1 (15-ounce / 425g) can chickpeas (garbanzo beans), rinsed and thoroughly drained

  • 1 large red onion, cut into 1-inch wedges

  • 1 red bell pepper, deseeded and cut into 1-inch pieces

  • 1 yellow bell pepper, deseeded and cut into 1-inch pieces

  • 2 tablespoons olive oil

  • 1 teaspoon smoked paprika

  • 1 teaspoon ground cumin

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon onion powder

  • 1/4 teaspoon dried oregano

  • Salt and freshly ground black pepper to taste (start with 1/2 tsp salt, 1/4 tsp pepper)

  • Optional for Serving:

  • Fresh parsley or cilantro, chopped

  • Lemon wedges

  • Yogurt sauce (plain yogurt mixed with a little lemon juice, garlic, and dill)

  • Cooked couscous or rice

Directions

  • Preheat Oven & Prep Pan: Preheat your oven to 400°F (200°C). Line a large, sturdy sheet pan (approx. 18x13 inches) with parchment paper or foil for easy cleanup.

  • Prepare Ingredients: In a very large mixing bowl, combine the cut chicken pieces, rinsed and drained chickpeas, red onion wedges, red bell pepper pieces, and yellow bell pepper pieces.

  • Season: Drizzle the olive oil over the ingredients in the bowl. Sprinkle with smoked paprika, ground cumin, garlic powder, onion powder, dried oregano, salt, and black pepper. Toss everything together really well with your hands or tongs until all the chicken and vegetables are evenly coated with the oil and spices.

  • Arrange on Pan: Spread the seasoned chicken, chickpeas, and vegetables in a single layer on the prepared sheet pan. Ensure nothing is heavily overlapping; this helps everything roast and brown rather than steam.

  • Bake: Bake for 30-35 minutes, stirring halfway through (around the 15-20 minute mark), until the chicken is cooked through (internal temperature reaches 165°F / 74°C), the vegetables are tender-crisp, and the chickpeas are slightly crispy. If you desire more browning, you can broil for the last 2-3 minutes, watching carefully to prevent burning.

  • Serve: Remove from the oven. Garnish with fresh chopped parsley or cilantro and serve immediately with lemon wedges, or alongside couscous or rice if desired.

Notes:

  • Chicken Choice: Boneless, skinless chicken thighs are recommended as they stay more moist and flavorful during roasting. If using chicken breasts, cut them into slightly smaller pieces and keep an eye on them to prevent overcooking.
  • Vegetable Variations: Feel free to swap or add other quick-roasting vegetables like zucchini, cherry tomatoes, or broccoli florets. Adjust cook time as needed.
  • Crispy Chickpeas: Ensure the chickpeas are thoroughly drained and pat dry to help them crisp up in the oven.
  • Flavor Boost: A splash of red wine vinegar or a tablespoon of tomato paste mixed into the oil and spice blend before tossing can add extra depth.
  • Meal Prep: This tray bake is excellent for meal prepping! Divide into individual containers for easy lunches throughout the week.

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