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About This Recipe
This sheet pan honey garlic chicken and cauliflower recipe is a perfect example of why I love sheet pan recipes. Whether you are looking to prep some chicken and veggies to have for lunches throughout the week or need a quick weeknight meal option, this recipe is such a great option!
Let’s start with the fact that these bowls are incredibly delicious. Honey and garlic are an absolute match made in heaven, and chicken and cauliflower are a close second!
And if that doesn’t do it for you, everything is cooked in the oven for just 30 minutes. That’s it! You could go read a chapter of your book in the mean time. Vacuum the house. Whatever you wish you had 30 extra minutes in the day for!
All you need to do for this delicious recipe is prep the chicken and cauliflower! Then, mix the dry rub ingredients together. And you can do that in a solid 10 minutes! It’s such an easy dinner!
And if you’re looking for more easy weeknight meals, try my Honey Sriracha Chicken Meal Prep, Pesto Salmon Bowls or Baked Pesto Chicken!
Why You’ll Love This Sheet Pan Honey Garlic Chicken and Cauliflower
- Honey and garlic!! Such a delicious flavor combination.
- The chicken and tender cauliflower florets are roasted to absolute perfection!
- Simple steps, quick to make, and easy to store = PERFECT for meal prep.
- Prep the ingredients in just 10 minutes!
- Made with pantry staples.
- A great way to incorporate more veggies into your diet!
- Full of protein and low carb for a macro-balanced meal!
- Chicken – I used boneless skinless chicken breast. You want to make sure your chicken is nice and thin. This will help ensure it cooks evenly and stays juicy! You could also use chicken thighs here.
- Cauliflower – I used fresh cauliflower. This has such great flavor with the honey garlic sauce! Plus cauliflower is a great source of insoluble fiber to keep things moving!
- Olive oil – A healthy fat like olive oil will help keep our protein nice and juicy. Using even just a little bit of olive oil prevents our ingredients some sticking to the pan as well!
- Honey – You will be blown away by how the flavor of the honey develops in this recipe!
- Seasonings – Grab some salt, black pepper, smoked paprika, and Italian seasoning.
- Garlic – you can use garlic powder or minced garlic for this recipe
- Sweetener – use granulated sugar or a similar granulated substitute
- For serving – greens of choice, like spinach, arugula, etc. and avocado slices really bring this dish together! Drizzle it with your favorite sauce to really take it over the top.
How To Make
The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!
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. Add the dry rub spices to a small bowl and mix together well.
2. Add the cauliflower florets to the other baking sheet in a single layer and drizzle with 1 Tbsp of olive oil. Spray over top with cooking spray (this helps the oil spread farther). Toss to disperse the oil then add the remaining HALF of the dry rub. Toss to evenly coat.
3. Pat the chicken dry with a paper towel and place chicken on the large baking sheet. Drizzle 1 Tbsp of olive oil over the chicken. Rub the oil all over each chicken breast. Season the chicken with the HALF of the dry rub on both sides. Add both sheets to the oven and cook for 20 minutes.
4. After 20 minutes, remove the chicken and check that the internal temperature has reached 165 degrees Fahrenheit. Time will vary depending on the size and thickness of each breast but we don’t want to overcook it! When chicken is done, position all the drizzle the honey all over the chicken.
5. Continue to cook the cauliflower for another 10 minutes or until roasted to liking. (I like mine a touch golden brown!)
6. Serve this chicken and cauliflower recipe with a side salad and sliced avocado, if desired. Adding some with some fresh herbs, green onions, red onions, parmesan cheese, or cheddar cheese on top would also be a great additions too! Add a sprinkle of red pepper flakes for a little spice!
Time Saving Tips
- Buy your cauliflower already cut into florets instead of buying the whole head of cauliflower.
- Cut your cauliflower into florets when you have 10 minutes the day before.
- Purchase already flattened skinless chicken breasts to skip the pounding and cutting necessary for juicy chicken.
Tips For the Best Juicy Chicken Breast
- Use a rimmed baking sheet or baking dish for the chicken if possible. The chicken will release some of its natural juices.
- If your chicken breasts are too thick in certain areas, pound the chicken to even thickness. An easy way to do this is with a meat mallet or rolling pin to ensure they bake evenly.
- If chicken is more than an inch thick, go ahead and slice in half lengthwise so it is thinner. Thicker chicken is harder to keep juicy because it has to bake longer to cook all the way through.
- Pat the chicken dry very well before adding the olive oil and spices.
- Don’t skip the oil. Chicken breasts are a very lean protein and they need some fat to keep the chicken juicy.
- Season the chicken generously on both sides. You can add more seasoning if you wish!
- Do not overcook or the chicken will get dry! Watch closely at the end. Always check the internal temperature with an instant read thermometer. Chicken breast should reach an internal temperature of 165 degrees Fahrenheit.
- After removing the chicken from the oven let it rest for 5 minutes before slicing it. Do not skip this step!
Can I freeze baked chicken breast?
Yes. make sure the chicken cools completely and then store it in a freezer safe, airtight container for up to 3 months.
How long do chicken breasts need to bake for?
Timing is SUPER IMPORTANT when baking boneless and skinless chicken breast. Chicken breast is a lean protein and tends to dry if baked for too long or at the wrong temperature. Baking times vary depending on the size and thickness of the chicken. A medium size chicken breast (5 to 6 oz, takes approximately 20 to 25 minutes to bake in a 400 degree oven. Check closely at the end with an instant thermometer. I always bake chicken breasts at 400 degrees Fahrenheit as the high temperature helps seal in the juices (and the flavor).
Why do you suggest using thin chicken breast?
The thinner the breast, the more even it will cook and the juicier it will be! This will give you the best tasting chicken in your meal.
More Easy Dinner Recipes You’ll Love
Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!
Sheet Pan Honey Garlic Baked Chicken and Cauliflower
Ingredients
- 2 lb. boneless chicken breasts
- 36 oz. cauliflower florets pre-cut to save time or ~2 small heads
- 2 Tbsp olive oil (30g) divided
- 2 Tbsp honey (42g)
- For serving: avocado slices, mixed greens, yummy sauces to drizzle with, etc.
Dry Rub:
- 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
Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.
Instructions
- 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.
- Add the dry rub spices to a bowl and mix together well.
- Pat the chicken dry with a paper towel and add to the baking sheet. Drizzle 1 Tbsp of olive oil over the chicken. Rub the oil all over each chicken breast. Season the chicken with the HALF of the dry rub on both sides.
- Add the cauliflower florets to the other baking sheet and drizzle with 1 Tbsp of olive oil. Spray over top with cooking spray (this helps the oil spread farther). Toss to disperse the oil then add the remaining HALF of the dry rub. Toss to evenly coat.
- Add both sheets to the oven and cook for 20 minutes.
- After 20 minutes, remove the chicken and check that the internal temperature has reached 165 degrees Fahrenheit. Time will vary depending on the size and thickness of each breast but we don’t want to overcook it! When chicken is done, position all the drizzle the honey all over the chicken.
- Continue to cook the cauliflower for another 10 minutes or until roasted to liking.
- Serve roasted chicken and cauliflower with a side salad and sliced avocado, if desired, and enjoy!
Notes
- Use a rimmed baking sheet or baking dish for the chicken if possible. The chicken will release some of its natural juices.
- If your chicken breasts are too thick in certain areas, pound the chicken to even thickness. An easy way to do this is with a meat mallet or rolling pin to ensure they bake evenly.
- If chicken is more than an inch thick, go ahead and slice in half lengthwise so it is thinner. Thicker chicken is harder to keep juicy because it has to bake longer to cook all the way through.
- Pat the chicken dry very well before adding the olive oil and spices.
- Don’t skip the oil. Chicken breasts are a very lean protein and they need some fat to keep the chicken juicy.
- Season the chicken generously on both sides. You can add more seasoning if you wish!
- Do not overcook or the chicken will get dry! Watch closely at the end. Always check the internal temperature with an instant read thermometer Chicken breast should reach an internal temperature of 165 degrees Fahrenheit.
- After removing the chicken from the oven let it rest for 5 minutes before slicing it. Do not skip this step!
Nutrition Information
Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.
