Thai Peanut Sauce Chicken and Veggies is an easy and healthy sheet pan dinner recipe that you can throw together on a busy weeknight! Load up on lean chicken and nutritious veggies for a gluten-free, dairy-free, and low-carb meal the whole family will love!
Sheet Pan Dinners to the Rescue!
Sheet pan, oh sheet pan… where have you been all of my life!
Just recently, I discovered my love of sheet pan meals when these Sheet Pan Chicken Fajitas were created. And then shortly thereafter, this mouthwatering Thai Peanut Sauce Chicken and Veggies was concocted. (I’m a bit obsessed!)
Sheet pan dinners are so simple to throw together. You whip up a marinade, chop up the veggies, plop on the meat, and let all of it cook AT THE SAME TIME in the oven!
Talk about ease of getting all of your dinner components on the plate together while they’re still hot. <– Minor obsession of mine.
Also, you only have to worry about ONE timer while you are scrambling about with the chaos of weeknights.
Peanut Butter Chicken Time!
Have any of you heard that song “Peanut Butter Jelly Time”? I think I see a hand out there!
This Thai peanut chicken recipe will have you singing a slightly different tune… “Peanut Butter Chicken Time!”
Peanut butter is already pretty incredible on it’s own, but mix it with a bit of gluten-free soy sauce, a touch of chili paste, and tons of veggies and OH MY GOSH!
This recipe is capable of going head-to-head with some of your favorite take-out restaurant’s dishes… But it’s so much healthier.
Healthy Thai Peanut Sauce Recipe
Instead of loading up the Thai peanut sauce used in this recipe with canola oil or refined sugar, there are a few tweaks that have been made to make it gluten-free, dairy-free, and refined sugar-free:
- A good olive oil is used for the base of the Thai peanut sauce.
- Gluten-free soy sauce (or Tamari) is used to cut out the gluten.
- Coconut sugar gives the peanut sauce a bit of sweetness.
What Should I Line My Baking Sheet With?
Personally, I do not like to use aluminum foil more than what is necessary. So lining a sheet pan for this Thai peanut sauce chicken recipe? I most definitely use parchment paper.
The parchment paper may get a smidge soggy, and the veggies may not get quite as crisp, but I find this difference to be fairly minimal.
However, if you only have aluminum foil around to whip up this Thai Peanut Sauce Chicken, then foil away!
How Can I Evolve this Sheet Pan Thai Peanut Sauce Chicken Recipe?
There are SO many ways you can change up this peanut butter chicken recipe!
While this sheet pan dinner is already gluten-free, dairy-free, refined sugar-free, and low-carb, there are a few other changes you can make to have it fit your dietary preferences:
- Allergic to soy? Feel free to use coconut aminos instead of the soy sauce or Tamari.
- On a Paleo diet? Substitute almond butter in place of the peanut butter and use coconut liquid aminos.
- Want more veggies? Try adding green beans, snap peas, cauliflower, or asparagus.
- On a Keto diet? Substitute the sugar for liquid stevia extract to reduce it to 9 grams carbs and 2 grams of fiber per serving.
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Sheet Pan Thai Peanut Sauce Chicken with Veggies
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Ingredients
- 2 bell peppers cut into bite-sized pieces
- 1 red onion cut into bite-sized pieces
- 1 head broccoli cut into florets
- 3 carrots thinly sliced
- ½ tsp. salt
- 1 ½ lbs. chicken breasts pounded to 1-inch thick and cut into 4-oz. Portions
Thai Peanut Sauce
- ¼ cup olive oil divided
- 3 Tbsp. soy sauce gluten-free
- 3 Tbsp. peanut butter smooth
- 2 Tbsp. coconut sugar or brown sugar
- 1 tsp. chili garlic paste
- 1 Tbsp. lime juice
Toppings
- Salted peanuts optional
- Cilantro optional
- Rice or cauliflower rice optional
- See this recipe in Healthy Meal Plan #2
Instructions
- Preheat oven to 350 degrees.
- Line a large baking sheet with parchment paper or aluminum foil.
- Spread bell peppers, onion, broccoli, and carrots out in a single layer. Drizzle 1 tablespoon olive oil and sprinkle salt over the vegetables. Toss to coat.
- In a medium-sized bowl combine 3 tablespoons olive oil, soy sauce, peanut butter, sugar, chili paste, and lime juice. Whisk to combine. (If your peanut butter is pretty thick, you may need to microwave it for 10-15 seconds.)
- Add half of the peanut sauce and the chicken breasts to a gallon sized zip-top bag. Toss to coat.
- Place chicken breasts in the middle of the baking sheet. Bake in preheated oven for 30 minutes.
- During the last 5 minutes of cooking, baste chicken breasts with the remaining peanut sauce and drizzle any extra over the vegetables. Return chicken and veggies to oven for 5 more minutes.
- Serve Thai peanut chicken over rice or cauliflower rice with crushed salted peanuts and cilantro. Enjoy! See this recipe in Healthy Meal Plan #2.
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Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Is this considered a Kosher dish?
While it should be considered Kosher, I’m not an expert. I generally check in with this resource. https://www.medicalnewstoday.com/articles/what-is-kosher#what-are-the-rules
Sheet pan meals are the best. Can’t wait to try this one out!
They totally are, Donna!