Coated in a tangy orange and garlic sauce this gluten-free chicken and potatoes recipe is a speedy 30-minute dinner! The dish is coated in fresh orange juice and date sauce before baking on just one sheet until juicy. It's a sheet pan meal the whole family loves.
Keep dinnertime EASY and clean up easier with this sheet pan chicken and potatoes recipe! Coated in a sweet juicy orange flavor with ingredients that are simple and healthy, it's a quick dinner that solves the overwhelm on busy weeknights (just like the recipes in the Busy Mom's Cookbook)
As a Certified Strength and Conditioning Coach, I always recommend sheet pan meals to busy moms because they're such a simple way to get a healthy dinner on the table. And since Brussels sprouts are ones not often enjoyed (unless you make these candied Brussels sprouts), this gluten-free dinner is even more nutritious than normal.
Why You'll Love The Recipe
This gluten-free chicken and potatoes recipe is one I have my 30-day dinner meal plan for good reason! Check out some of the perks below.
Less mess: Made all on one sheet pan this gluten-free dinner requires minimal clean up.
Quick: The recipe can be enjoyed in about 30 minutes from start to finish.
Allery-friendly: This chicken dinner is dairy-free, gluten-free, paleo, and even whole-30 approved making a healthy choice.
Ingredients You Need
You only need a handful of ingredients for the gluten-free chicken to come together. Below are a few notes on the ingredients and possible substitutions
Boneless, skinless chicken breasts: You can use chicken thighs in place of breasts but know that the cooking time will vary and more juices will be released.
Fresh orange juice: Fresh is best will give you a more potent flavor. Grab a very ripe orange and use a handheld juicer to get the most juice. Psst. if you love the orange citrus flavor you'll love something like cantaritos too!
Brussels sprouts and potatoes: Any vegetable can be used here but the cooking time will vary. If you want to use bell pepper or broccoli know that they may not need as long to cook.
Seasonings: You'll need fresh garlic, salt, and pepper along with some dried dates. The dates could be replaced with maple syrup if needed but that would void the whole-30 approval.
How To Make Gluten-Free Chicken and Potatoes
Important Teaching Tips
In order to have the sprouts become slightly crispy, make sure you first de-stem them and then quarter or even cut them once more. The smaller the sprouts the better they'll crisp up and taste.
Though you can substitute another vegetable in place of the Brussels sprouts, know that some cooking times may vary. Brussels tend to take a while to cook and other veggies may not. Larger chunks of cauliflower or carrots would work best.
The sheet pan meal takes about 30 minutes to cook but it depends on the size of your breasts. Larger ones will take longer. You can shorten the cooking time by chopping the breasts into smaller chunks.
Hack: Save yourself some extra time and prepare the mini potatoes and Brussels sprouts the night before and pop them in the fridge. It's one of the best meal prep hacks.
Gluten-Free Chicken and Potatoes (Whole30)
Video
Equipment
- Large cooking sheet
Ingredients
- 3 cloves Garlic
- 4 cups Brussels sprouts quartered
- 2 Boneless chicken breasts
- 1 tablespoon Avocado oil
- 1 pound Mini potatoes Sliced in half or quartered
For The Sauce
- 2 Dates
- 3 tablespoons Avocado oil
- 1 Orange juiced, about ¾ cup
- 1 teaspoon Sea salt
Instructions
- Preheat the oven to 350F degrees.
- In a blender, combine the sauce ingredients. Let them sit for 5-10 minutes for dates to soften. Then, blend until smooth.
- Cut the stem of the Brussels sprouts and slice them in half and then half again. Place them in a large bowl and pour half of the juice mixture over top of them. Toss to combine.
- Slice the mini potatoes in half and toss in the avocado oil and sea salt.
- Line a baking tray with tinfoil and arrange the Brussels sprouts, potatoes, and chicken.
- Pour the remaining sauce all over the chicken.
- Bake in the oven for twenty minutes, stir everything around, and then continue baking until the chicken is cooked through.
- Remove from oven and let sit for 3-5 minutes before serving.
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Flavor Variations
Though the orange marinade is delicious, there are lots of other ways to switch up the taste on this gluten-free sheet pan chicken. Below are a few of our favorites.
Lemon or other citrus: Opt for a combination of lemon, orange, or lime and play around with the taste for a refreshing boost.
Teriyaki sauce: Whip up a gluten-free teriyaki sauce and use that on the chicken and potatoes.
Heat: For a sweet and spicy taste add a few red chili flakes to the sauce.
Skip Dinner Stress
The Busy Mom's Cookbook is where frazzled moms get high-protein dinner on the table fast without sacrificing nutrition or sanity.
How To Store Leftovers
If you have leftovers, let them cool fully. Then, store them in a glass container in the fridge. They will stay fresh for 3-4 days.
To reheat the chicken dinner you can either pop it into the microwave or heat it on a baking sheet in the oven at 300F until warmed through. Know that the chicken may dry out a bit though.
Frequently Asked Questions
You can! Make sure to use a meat thermometer thought and make sure the chicken is cooked to 165 degrees Fahrenheit. Know that the smaller the potatoes the better they crisp up so cut accordingly!
You can actually meal prep this recipe the night before if needed. You can either do all the chop work plus make the sauce earlier and simply assemble the dinner that day. Or, you can make the entire dinner, get it on the pan, and wrap it in saran wrap in the fridge the day before. Then the day of cooking, pop it into the oven after letting the pan warm slightly from the fridge.
This recipe hasn't been tested with chicken thighs though I imagine it will work. That said, chicken thighs tend to release more juices so you may want to cook at a slightly higher temperature so that the juices burn off.
Emily
This looks like a yummy way to eat brussel sprouts!
fitasamamabear
We actually now love burssels sprouts lol crazy right??
Anna
I love Brussels all the time, cooked however. But I do agree they are super good paired with a sweet sauce. This sounds like a perfect match!
fitasamamabear
I'm just now starting to love them with just oil and salt roasted but I used to only eat them glazed haha we love them now!