simple italian balsamic sheet pan chicken
Do you have 5 minutes? Then you have enough time to get a batch of this Simple Italian Balsamic Sheet Pan Chicken into the oven. I am not exaggerating when I say the hardest part of the whole recipe is chopping one clove of garlic. And people, I know we can do that, even on the busiest of evenings.
As I said two weeks ago, one of my goals for this year, is to really focus on getting enough protein in my diet. I mentioned in my post about these high-protein Meal Prep Spinach, Beet and Chicken Power Salads that women over 40 need to get 20 to 30 grams of protein per meal.
I wanted to chat about that for just a second to explain why it’s really important to me to maintain my muscle mass. One really big reason is that muscles burn more calories than fat when at rest. That basically means that the more muscle you have, the easier it is to stay trim. Also important, if not more so, is that having more muscle mass also helps to maintain strength and mobility which as we age can help prevent fractures. I have a small frame and in my dieting years I was amenorrheic, so I am at particular risk for low bone density. So I am all over this one!
I do weight lifting five days a week, I am back to teaching BodyPump and I also take Crossfit three or four times a week. That helps to build the muscle and resistance training (of which weight lifting is) builds and maintains bone density. But this also means I have to be even more vigilant about eating protein throughout the day to replenish.
To figure out how much you need, multiply your weight in kilos times 1.3. That’s a good place to start for a ballpark. Of course, I also recommend checking in with a Registered Dietitian to make sure that’s the right formula for you, your age and your activity level.
I’ve done the math, and for me, that means I need to spread out my protein servings through the day to total up to 75 grams. As I said before, your body doesn’t store it the way it does carbs, so you can’t just load up on it at one meal. I’m aiming for 20 to 30 grams per meal. That means a Green Protein Smoothie or a Cheese and Greens Omelet for breakfast. It also means an occasional grab and go protein bar. {Here are some good ones to sample in Taylor’s protein bars review. }
And it means I will be making recipes like this Simple Italian Balsamic Sheet Pan Chicken on a regular basis, so I have healthy easy protein on hand when I am fixing lunch or dinner.
The great thing about this Sheet Pan Chicken, is it’s made with boneless skinless chicken thighs, so the meat stays juicy and yummy, even though it’s just baked. It’s so easy to throw together. Toss the chicken with a clove of chopped garlic, oil, salt and dried Italian Seasoning. Then bake it in the oven on a sheet pan lined with parchment. When it’s done, just throw on some chopped parsley and drizzle with balsamic vinegar. You won’t believe how much flavor it has for so little effort. I feel a little guilty how easy it is.
If you love this recipe you should also check out this garlic herb marinated chicken breast.
Or this 5 ingredient honey mustard chicken thighs.
In the summer you may also love these simple Maple Chipotle Barbecued Chicken Thighs.
You can also pair this with my Vegetarian Stuffed Peppers which also have Italian Flavors!
Printsimple italian balsamic sheet pan chicken
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: main course
- Method: Oven
- Cuisine: Italian
Description
This simple Sheet Pan Chicken is made with garlic, Italian seasoning, olive oil and Balsamic vinegar. It takes 5 minutes to get it in the oven! Naturally high-protein, low carb and gluten-free.
Ingredients
- 1 ½ pounds boneless skinless chicken thighs
- 2 teaspoons extra-virgin olive oil
- 1 clove garlic, finely chopped
- 2 teaspoons Italian Seasoning
- 1 teaspoon coarse kosher salt
- 1 tablespoon balsamic vinegar
- chopped parsley, optional
Instructions
- Preheat oven to 425 degrees F. Line a baking sheet with parchment.
- Toss chicken in a large bowl with oil, garlic, Italian Seasoning and salt and until coated. Arrange on the baking sheet. Roast until cooked through, 18 to 22 minutes. Drizzle balsamic vinegar over the chicken and sprinkle with parsley if using.
Nutrition
- Serving Size: 3.25 ounces
- Calories: 154.48 cal
- Sugar: 0.41 g
- Sodium: 275.33 mg
- Fat: 6.2 g
- Saturated Fat: 1.46 g
- Trans Fat: 0.02 g
- Carbohydrates: 0.83 g
- Fiber: 0.13 g
- Protein: 22.37 g
- Cholesterol: 106.59 mg
This looks so good, I love that this is so simple! Definitely going to be making this one weeknight for the family
Yes weeknights are what I had in mind. We’re having it tonight actually. I’m going to double it so my hubbie and I have lunches for the week.
Weight lifting 5 times a week? Wow! Definitely gotta get in that protein!
Yep, I’m a total gym rat. Ha ha. I started lifting in 1997 and never looked back.
Tasty chicken is a great way to add to your protein intake. This easy to make recipe is ideal for any day of the week.
Thanks so much Helen, and I am glad you agree.
I love quick dinners like this one, that flavour combination sounds perfect 🙂
Thanks Amy! Glad you like it. Have a great day.
Lady, I am so happy I stopped by! As a forty-something myself, I’ve been trying to get enough protein in my day to day too. When my daughter was a vegetarian it was hard – but now that she has come back to my meat-eating world, it’s been easier to resort to chicken and fish dinners to get that much needed protein! And – THIS delicious looking sheet pan chicken is something I could easily throw together myself because I most definitely have 5 minutes for prep! Thanks so much, Katie! BTW – I gotta ad – you are one heck of an inspiring 40 something – your fitness schedule is so inspiring!
It’s hard to step back and realize how little protein is in things I was counting, like peanut butter: 2 tablespoons only has 8 grams, and at 200 calories, that’s not a super efficient way of getting in my grams. This new awareness is hopefully going to make a difference for me.
Oh wow! Such incredible flavors with such little effort. This looks like it would be a huge hit with the whole family. Definitely perfect for weeknights.
Thanks Tara! Have a great week.
This looks incredibly delicious! Chicken is also my favourite protein source….lean and delicious!
Just made this and I love it! Yum! Thank you so much!
This looks so delicious! It really is so easy to make which is what I need for dinner most nights lol!
★★★★★
I’m so with you! Even though I cook all day, that doesn’t always mean dinner is ready when I am done work.
Love this easy flavorful preparation!
★★★★★
It’s the simple recipes like this that end up being the ones we go to over and over, isn’t it?
Sheet pan dinners are the BEST thing ever….love to add this one to the rotation next week!
★★★★★
Let me know how it goes!
You can’t go wrong with an easy, flavor-packed Chicken dinner! Gonna try this one!
I hope you love it too!
LOVE LOVE this for a tasty weeknight dinner. I’m always on the hunt for those 🙂
Delicious!!!