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Whole30 Chicken Thighs Sheet Pan Dinner with Smashed Potatoes (30 minute meal)

4.62
/5
45 mins
42 Comments
Jump to Recipe Video
By: Rachel GurkPosted: 01/21/2019Updated: 11/01/2021

This post may contain affiliate links. Please read my disclosure policy.

This Whole30 Chicken Thighs sheet pan dinner is an entire flavorful, healthy, and easy to make meal on one single sheet pan! Whole30 or not, make it tonight!

This Whole30 Chicken Thighs sheet pan dinner is an entire flavorful, healthy, and easy to make meal on one single sheet pan! Whole30 or not, make it tonight!

Image of sheet pan dinner with chicken thighs, potatoes, and green beans. Close up photo.

I’m so excited to share this recipe with you guys! I didn’t intentionally set out to create this as a Whole30 compliant recipe, but as I was developing the flavors and ingredients, I realized…hey, this is Whole30 compliant! I know January is a big month for Whole30, so I decided to get it out to you guys ASAP!

Regardless of if you’re doing a Whole30 or not (I’m not!), this recipe is a total winner. If you’re looking for more dinner inspiration, check out our list of easy Whole30 recipes!

And….it’s all made on one pan. That’s what I do best, you know? Avoiding extra dishes at all costs. Oh, and making good food.

Front view of sheet pan dinner, focusing especially on chicken.

About this Whole30 Chicken Thighs Sheet Pan Meal

The evolution of this recipe began with chicken thighs with a little fresh chimichurri on the top, but as much as I love chimichurri, sometimes it can be bold and overpowering. It also can appear intimidating to make, especially for our friends who aren’t as comfortable in the kitchen .

One serving of chicken, potato, and green beans on round white plate, with sheet pan in background.

I thought why not take some of the flavors of a classic parsley and lemon chimichurri and make them into a little rub for the chicken? I also add Dijon and garlic powder to kick the flavors up a notch.

Putting the good stuff on as a rub and not as a sauce after the chicken has cooked allows the flavors to soak into the chicken as it cooks. Brilliant, huh?

A squeeze of fresh lemon juice and a sprinkle of fresh parsley just before serving brightens the dish and adds fresh flavor.

Tip: Love garlic? Ben doesn’t, so I often opt for garlic powder over fresh garlic, but 1-2 cloves of minced garlic are great in this recipe in place of the garlic powder. 

overhead of one serving of chicken dinner.

Not that it’s uncommon for me to do this, but I was definitely eating this for lunch on the day I photographed it. I’m not sure it was even noon. Sometimes I even sit on the floor of my studio and eat, but I think I waited to start eating until I was back downstairs and had put the stuff I wasn’t going to eat into the fridge.

I’m a bit of a crazy person about food safety, and by the time I finish photographing something, it’s about time for it to chill out in the fridge, you know?

Overhead of prepared sheet pan chicken dinner.

This is a great meal for the meat and potato lovers in the crowd. The smashed potatoes get perfectly crispy on the outside, but are soft and silky on the inside.

Based on the popularity of my Parmesan roasted green beans, I thought they’d be a great vegetable to round this out and make it a complete meal. Add the beans part way through the cooking time. They don’t take long to cook at all and you don’t want to overcook them.

Plated dinner, with sheet pan in background.

Tip: While the potatoes are cooking in the microwave, prep the parsley mixture/rub for the chicken and put the chicken on the sheet pan (don’t forget to preheat your oven!). While the potatoes and chicken cook in the oven, you’ll have plenty of time to prep the green beans. I know the recipe looks long and complicated at first glance, but it really is quite simple and quick. 

More sheet pan dinners

If you love one pan dinners as much as we do, make sure to also check out these: 

  • Sausage Sheet Pan Dinner with Cabbage and Carrots
  • Mini Turkey Meatloaves Sheet Pan Dinner
  • Sheet Pan Fajitas
  • Walnut Crusted Salmon Sheet Pan Dinner
  • Crispy Chicken Thighs with Dijon and Dill
  • Apple Gouda Stuffed Chicken with Smoky Sweet Potatoes
  • Hasselback Chicken with Spinach and Artichokes

Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!

Overhead of sheet pan chicken dinner.
Recipe

Get the Recipe: Whole30 Chicken Thighs Sheet Pan Dinner with Smashed Potatoes

4.62 from 50 votes
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
4 servings
Print Rate Recipe
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This Whole30 Chicken Thighs sheet pan dinner is an entire flavorful, healthy, and easy to make meal on one single sheet pan! Whole30 or not, make it tonight!

Ingredients

For the potatoes:

  • 1 pound baby yellow potatoes
  • 1 tablespoon olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper, more to taste

For the chicken:

  • 2 pounds boneless skinless chicken thighs, fat trimmed
  • 2 tablespoons minced fresh parsley
  • 2 teaspoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 teaspoon lemon zest (from 1 lemon)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper

For the green beans:

  • 1/2 pound fresh green beans, washed and dried
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

To finish:

  • Fresh lemon juice from 1/2 a lemon

Instructions

  • Preheat oven to 425ºF.
  • Microwave potatoes in a microwave safe bowl, covered in water, for 8-10 minutes, or until fork tender but still firm (soft enough to smash/flatten). Let cool for 5 minutes and then carefully drain.
  • Rub a little bit of olive oil on rimmed baking sheet and place potatoes onto oil. Carefully smash/flatten with a potato masher or a fork. Rub potatoes with 1 tablespoon olive oil (a brush also works well for this), and sprinkle with salt and pepper.
  • Place chicken next to potatoes. In a small bowl, mix together parsley, olive oil, mustard, lemon zest, garlic powder, salt and pepper. Rub this mixture onto each chicken thigh with a spoon or your hands.
  • Bake for 15 minutes. Meanwhile, mix green beans with olive oil, salt and pepper. Remove pan from oven and add green beans in a single layer, if possible.
  • Bake for an additional 10 minutes or until beans and potatoes are cooked and internal temperature of chicken reaches 165ºF.
  • If desired, broil for 3-4 minutes on high to brown potatoes and make them extra crispy. Watch carefully to prevent burning!
  • Squeeze with lemon juice (as much or as little as you like, alternately, you could serve it with lemon wedges). Serve immediately for best flavor and texture.

Notes

  • Make sure to choose a Whole30 compliant Dijon mustard if following the Whole30 plan. Many contain white wine and/or sugar, so read your labels.

Nutrition Information

Serving: 1g, Calories: 438kcal, Carbohydrates: 25g, Protein: 47g, Fat: 16g, Saturated Fat: 3g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 8g, Trans Fat: 1g, Cholesterol: 215mg, Sodium: 983mg, Potassium: 1179mg, Fiber: 4g, Sugar: 3g, Vitamin A: 621IU, Vitamin C: 33mg, Calcium: 63mg, Iron: 4mg

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

© Author: Rachel Gurk
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  1. Caroline says

    February 18, 2023 at 6:43 pm

    5 stars
    Loved this! Tried it tonight and it was great. Easy and delicious

    Reply
    • Rachel Gurk says

      February 20, 2023 at 7:30 am

      So glad you liked it! Thanks for taking the time to leave a review!

      Reply
  2. MaMa Mia says

    February 2, 2023 at 7:36 pm

    5 stars
    Made this meal as directed for my visiting daughter’s and their children. The flavors of the chicken and green beans were excellent and the smashed potatoes a big hit. My personal preference would be to skip the lemon juice at the end, but no one else seemed to mind having it on the dish. Thank you for the recipe.

    Reply
    • Rachel Gurk says

      February 3, 2023 at 9:18 am

      I’m giggling at “as directed.” Glad everyone enjoyed it! Thanks for leaving a review!

      Reply
  3. Monica Porter says

    September 29, 2022 at 11:39 pm

    5 stars
    Oh wow, this was tasty. Truly surprised me how flavorful and yummy it was. We didn’t have parsley so subbed dry rosemary. YUM.

    Reply
    • Rachel Gurk says

      October 2, 2022 at 9:06 pm

      Glad you enjoyed it, thank you for taking the time to leave a review!

      Reply
  4. Amy says

    October 14, 2021 at 6:47 pm

    5 stars
    Love this simple delicious recipe! The flavor was amazing and my whole family loved it.

    Reply
    • Rachel Gurk says

      October 16, 2021 at 12:00 pm

      So happy to hear it! Thanks for taking the time to leave a comment, it means a lot to me!

      Reply
  5. JenJ says

    September 1, 2021 at 8:31 pm

    5 stars
    This is easy to make and the chicken especially has a delicious flavor! I cook the green beans on a separate cookie sheet because we like a lot of veggies.
    This is a simple go- to dinner we all enjoy.

    Reply
    • Rachel Gurk says

      September 5, 2021 at 9:41 am

      So glad you like this one! Thanks for taking the time to leave a comment!

      Reply
  6. DW says

    August 18, 2021 at 12:42 am

    5 stars
    Delicious and healthy and easy and 1 pan to clean up? That’s a hit!

    Reply
    • Rachel Gurk says

      August 18, 2021 at 11:48 am

      Win win win! So glad you liked this recipe, thanks for leaving a comment!

      Reply
  7. Allyson says

    March 22, 2021 at 11:09 pm

    Sooo delicious! I cooked the pan on another sheet because I was making a lot and I’m glad I did because there was a lot of liquid from the chicken. The chicken was outstanding!!!! 

    When roasting veggies I also season them and cover them with oil in a bowl because I think it spreads the oil and seasoning more evenly. 

    The entire family loved it! 

    Reply
    • Rachel Gurk says

      March 23, 2021 at 2:25 pm

      So glad you liked this recipe! Thanks for taking the time to leave a comment and a review, it means a lot!

      Reply
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