As much as I’d like to be, I’m not a planner by nature. Do you struggle with planning too?
But I learned very early on in parenting that without a meal plan, it’s nearly impossible to get nourishing food on the table every day. Now that my kids are a bit older (my oldest is a freshman in high school) I get them involved by taking meal requests every week. Less work for me. Food they want to eat. It’s a win-win!
My oldest is my idea person. But almost every time I ask her for meal ideas she comes up with a fancy pasta dish. My response is twofold:
“I don’t have time for that.”
“We don’t have all the ingredients for that.”
So those fancy pasta dishes generally remain ideas.
One Pan Dinner Recipe
My favorite way to cook is by putting everything in the oven so when my preschooler is begging for food thirty minutes before dinner I am able to distract him with reading together or going outside. I usually have meat in the Crockpot along with vegetables and potatoes roasting in the oven.
But it’s even better when I can put everything on one pan for a simple dinner and easy cleanup! A sheet pan chicken dinner is about as good as it gets.
Healthy Chicken Sheet Pan Dinner
One of my daughter’s favorite dishes is chicken piccata. She adores anything with lemons. And capers are like the cherry on top! So this is a common meal request.
She has made chicken piccata by herself a few times. But it takes a while and generates quite a mess. Cleaning up after cooking is not her strong point yet.
So I combined my love of simple oven dinners with my daughter’s request for pasta to create a delicious and healthy sheet pan chicken piccata!
No need to mess with cooking noodles or browning chicken. This recipe is so simple kids can make it. But the end product is just as flavorful as the original.
Meal Planning Resources
Here are the meal planning services (in no particular order) that I endorse for you to pick based on you and your family’s needs!
- 30 Minute Dinners from Don’t Waste the Crumbs
- Cooksmarts (great community of people to learn from)
- Real Plans (organizer to add your OWN recipes and replicate plans)
- PrepDish (prep ahead, easy meals all week)
- Kitchen & Meal Planning Binder by Nourishing Joy
- Customizable Low Fodmap Meal Plans
- Health Home and Happiness Grain-Free Meal Plans for GAPS Diet
Try out their freebies (some even have free trials) to see what fits your personality and preferences!
Seasonal Sheet Pan Dinner Recipe
One of my absolute favorite parts of fall is squash. I think I’ve mentioned my love of squash before. It’s so flavorful and versatile.
From butternut squash soup to dairy-free grilled “cheese” to squash and cherry smoothies to orca bean and squash chili to squash “milk” there are so many ways to incorporate squash into your diet!
We typically grow two or three varieties of squash every year. And when I say we grow squash, I mean fifty or more! A lot of it goes in the freezer to use all year. We also eat plenty fresh.
One of the most unique varieties is spaghetti squash. A simple roast reveals spaghetti-like strands, which make the perfect noodle replacement for this chicken sheet pan meal. The squash roasts while the chicken and veggies cook. All on one pan!
A simple version of chicken piccata cooked on one pan.
- 4 boneless, skinless chicken breasts
- 3 1/2 Tbsp. or white rice flour, divded
- 2 cups chicken broth
- 2 Tbsp. butter
- 1 small jar capers
- 2 Tbsp. lemon juice
- 1 large or 2 small spaghetti squash. sliced in rounds, seeds removed
- 5 cups green beans, snipped and cut
- 3 Tbsp. extra virgin or avocado oil
- 1 tsp. , divided
- 1 tsp. garlic powder, divided
- 1 tsp. onion powder, divided
- Heat oven to 400-degrees F.
- Place spaghetti squash and beans on large baking sheet and drizzle with oil.
- Add salt, onion powder, and garlic powder to beans.
- Bake 20 minutes in preheated oven.
- Meanwhile, place 2 Tbsp. flour on a plate. Lightly coat chicken breasts in flour and season with salt, onion powder, and garlic powder.
- Remove baking sheet from oven and place chicken breasts on pan, top down.
- Return pan to the oven and bake for 15 minutes.
- Flip chicken breasts and return to the oven for 15-20 minutes, until chicken is cooked through.
- While the chicken and veggies are cooking, melt butter in a small sauce pan over medium-high heat.
- Add 1 1/2 Tbsp. flour to the butter and cook, whisking for 1 minute.
- Add the chicken broth and bring to a boil.
- Add lemon juice, salt, garlic powder, and capers. Cook 1 minute, whisking.
- Remove from heat.
- Remove pan from the oven. Use a fork to create the spaghetti squash strands.
- Serve chicken over spaghetti squash. Pour sauce over top.
- Serve the beans on the side.
- If you have selective eaters, you can reduce or eliminate the lemon juice and/or capers.
- Capers may be served on the side instead of in the sauce.
- Calories: 658
- Sugar: 2g
- Sodium: 1900mg
- Fat: 16g
- Saturated Fat: 6g
- Carbohydrates: 42g
- Fiber: 4g
- Protein: 84g
- Cholesterol: 220mg
Keywords: one pan, easy dinner, kid-friendly
Sheet Pan Dinner for Kids
The chicken in this sheet pan chicken recipe turns out so moist! And my kids all cleared their plates! It was definitely a win.
As a Nutritional Therapy Pracitioner I work with many kids that struggle to eat meat. It’s common for tough meat to be the biggest obstacle. This sheet pan chicken would be a great option for these kids since the meat is so tender and easy to chew.
If you like the idea of a sheet pan dinner but you’re not a fan of multiple steps, no worries! A healthy sheet pan dinner doesn’t have to be complicated. Skip the sauce and swap the spaghetti squash for sweet potatoes. Then pop it in the oven and forget about it until dinner time!
Sesasonal Chicken Recipe
Sheet pan chicken piccata is a great fall recipe, using produce that’s in season. The first time I made this dish we had both squash and beans in our garden. We do happen to have 42 meat chickens roaming around as well. But you can get chicken any time of year.
Turn Sheet pan chicken piccata into a summer dish by replacing the squash and beans with zoodles and broccoli. Get more ideas for sheet pan dinner variables to use for picky eaters here.
If you prefer dark meat to white meat, use chicken thighs in place of chicken breasts. The cook time for the chicken will be a little shorter.
And if you are lucky enough to have leftovers, they make a great lunch the next day! Just reheat and enjoy as is, or serve the leftover chicken on a bed of salad greens with veggies, capers, and Italian dressing. You really can’t go wrong.
Are you a sheet pan dinner fan? What’s your favorite version?Unless otherwise credited, photos are owned by the author or used with a license from Canva or Deposit Photos.