I Keep Coming Back to This Sheet Pan Dinner
If you’ve ever been hungry but also a little lazy—welcome, friend. Sheet Pan Italian Chicken and Peppers started as one of those “throw everything together and hope for the best” sorts of recipes, at least in my kitchen. Truth be told, I once made this in a rented holiday cottage somewhere in Cornwall with a barely working oven, one slightly suspect pan, and a timer that was actually just my phone alarm. Yet somehow, it still tasted like a tiny celebration. Sometimes it’s the simple fixes that save my bacon (or in this case, chicken). Remind me to tell you about the time I forgot to take the plastic off the chicken—on second thought, maybe not.
Why You’ll Love This Dish (Or, Why I Keep Making It)
I make this when it’s Tuesday, everyone’s testy after school or work, and I want dinner with minimal washing up. My family practically inhales it—something about those roasted peppers gets even my pickiest to pile their plates. Also, on especially frazzled days (when I’m this close to just ordering a takeaway), it’s amazing how tossing everything together in one pan makes me feel a little more put-together than I actually am. I mean, there was that one time I forgot the oregano and contemplated giving up on cooking forever. But honestly—the flavors do all the heavy lifting. I think the peppers taste best when they’re getting a bit of char on the edges, but you do you.
What You Need: Ingredients (But I’m Not Judging)
- 4 boneless, skinless chicken thighs (I sometimes use breasts, but thighs just stay juicier—my aunt swears by free-range, but supermarket is fine)
- 3 bell peppers, any color you like (I usually grab whatever’s looking sad in the fridge)
- 1 red onion, sliced into half moons (my friend’s mum uses shallots, which is fancy but tasty!)
- 2-3 tablespoons olive oil (extra-virgin is ideal, but I’ve totally used vegetable oil in a pinch)
- 1 tsp dried Italian herbs (or a mix of thyme, basil, rosemary—don’t stress it)
- 2 garlic cloves, minced (pre-chopped in a jar is fine, seriously)
- Salt and pepper, to taste (liberally, unless you’re on a sodium kick)
- 1/2 tsp smoked paprika (optional, or just regular paprika if that’s what you’ve got)
- Handful of cherry tomatoes (if I have them—if not, skip. No one will know)
- Optional: a splash of balsamic vinegar at the end (for a little zing—my mum’s tip)
Let’s Get Cooking! Directions (There’s Flexibility Here)
- Preheat your oven—aim for 220°C (about 425°F). Ideally, give the pan itself a few minutes in the oven, too. This supposedly helps the veggies get all caramelized (I forget half the time and it still turns out fine).
- Prep the veg—sling all your peppers and onions onto the sheet pan. Rough sizes are fine, just make sure they’re bite-sized. Drizzle with a good glug of olive oil, toss with your hands—yes, it’s messy, but I reckon it’s the best part.
- Add chicken—nestle the thighs (or breasts) in among the veg, skin side up if you use skin-on. Sprinkle generously with salt, pepper, Italian herbs, and paprika. Then garlic everywhere. It’s going to smell amazing already. If you have tomatoes, scatter them now.
- Roast for 20 minutes, then (this is where I usually sneak a taste of a rogue pepper slice) flip the vegetables a bit for even color. If the chicken looks a bit pale, sometimes I blast the heat the last 5 minutes (don’t go overboard or it’ll dry out, trust me—I learned the hard way).
- Check the chicken—juices should run clear. If you’re a thermometer type, shoot for 75°C (165°F). Let everything have five minutes to just sit on the tray—that’s when I splash over some balsamic if I’m feeling fancy.
- Serve straight from the pan because, honestly, fewer dishes means more happiness in my book.
Err… Some Notes From My Many Attempts
- Thighs really do stay juicier, but the recipe’s forgiving. I’ve swapped in turkey strips or even tofu (just press it well first), and it works fine.
- If your peppers look a bit floppy at first, don’t panic. They liven up as they roast—promise.
- I almost always go overboard with the garlic. Do what feels right.
- Balsamic is optional, but genuinely, it lifts everything at the end—don’t skip if you’ve got a bottle lurking that needs using up.
Swaps & Variations (Including My Failures)
- I’ve tried this with sausages instead of chicken. Worked! (Though you have to give them a head start.)
- Eggplant chunks are good for a veggie boost, but I once tried mushrooms and they got a bit…sad? Maybe I cut them too thin.
- Spice fiends: I’ve added chili flakes and even a splash of hot sauce for extra kick; not exactly Italian, but who’s watching?
Got No Sheet Pan? Here’s What I Do
Honestly, any large baking dish works. Heck, I once split it between two smaller pans when I was out of clean ones (who hasn’t?). In a really tiny kitchen, you could even go stovetop using a big skillet—just cover it for part of the cooking. If you’re looking for good pans, I like the chatty reviews here on Serious Eats.
How to Store Leftovers (Not That There’ll Be Many)
Pop leftovers in an airtight tub in the fridge—good for 2-3 days, though honestly, in my house it never lasts more than a day! I think this actually tastes better the next day, sort of like pizza, but you probably won’t get the chance to find out. If you’re a meal prepper, double the batch. Your future self will be chuffed.
Here’s What I Like to Serve It With
Honestly, sometimes just good crusty bread to mop up those juices (childhood memories: my Nana always tore the loaf at the table), but rice or a side of roasted potatoes if you’re extra hungry. Oh! And once I served it over polenta, and it got rave reviews—go figure. A handful of fresh basil makes it look fancier than it really is.
Pro Tips I Learned the Hard Way
- Don’t layer the veggies too thick or they steam instead of roast—trust me, I did it once and everything went a bit soggy.
- I once tried rushing the final five minutes—resist the urge, let things actually get golden! (But not burnt!)
- If you forget to oil the pan, it still works but cleanup is a pain. Ask me how I know.
FAQ: Real Questions I’ve Actually Gotten
- Do I have to use thighs? Nope—breasts work, just keep an eye out so they don’t dry up. Chopping them into thick pieces helps!
- Can I prep this ahead? Sure thing. You can cut up everything and marinate the chicken the night before (if you’re organized, which is sometimes me… sometimes not).
- Can I make it spicier? Oh yes, but go easy at first. Smoked paprika is mild, chili flakes add more heat. It’s all about taste.
- Is this gluten-free? Yep, unless you’re serving with bread—then check your loaf. Here’s a handy guide from Celiac.org if you need more ideas.
- What’s the best pan to use? Honestly, any rimmed baking tray that fits in your oven. I bought one at the supermarket on sale, does the trick. Heavy-duty is nice but not essential.
Funny side note: last time I made this, I got distracted by the neighbor’s runaway dog (long story), and the dish got an extra ten minutes. It came out even better—so don’t sweat a minute or two.
Let me know how yours turns out, or if you find a variation that tops mine! Cheers and happy eating (but, you know, not literally eating the sheet pan…I’ve been asked!).
Ingredients
- 1.5 lbs boneless, skinless chicken breasts
- 3 bell peppers (red, yellow, green), sliced
- 1 large red onion, sliced
- 3 tablespoons olive oil
- 2 teaspoons Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon crushed red pepper flakes (optional)
Instructions
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1Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper or foil.
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2Slice the chicken breasts into strips and place them in a large bowl.
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3Add the sliced bell peppers and red onion to the bowl with the chicken.
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4Drizzle with olive oil, then sprinkle Italian seasoning, garlic powder, salt, black pepper, and crushed red pepper flakes over the mixture. Toss until everything is evenly coated.
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5Spread the chicken and vegetables evenly onto the prepared sheet pan in a single layer.
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6Bake for 25 minutes or until the chicken is cooked through and vegetables are tender. Serve hot.
CLICK FOR NUTRITION INFO
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Approximate Information for One Serving
Serving Size:
1 serving
Calories:
320 caloriescal
Protein:
38 gg
Fat:
13 gg
Saturated Fat:
0g
Trans Fat:
0g
Cholesterol:
0mg
Sodium:
0mg
Potassium:
0mg
Total Carbs:
16 gg
Fiber:
0g
Sugar:
0g
Net Carbs:
0g
Vitamin A:
0
Vitamin C:
0mg
Calcium:
0mg
Iron:
0mg
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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