Why You’ll Love This Recipe
This dish is a complete meal made in a single pan, which means fewer dishes and more convenience. The honey garlic sauce is a delicious blend of sweet, savory, and tangy that caramelizes beautifully in the oven. Roasting the cauliflower alongside the chicken ensures it soaks up all that flavorful goodness while achieving a perfect golden crisp. Whether you’re looking for a healthier dinner option or a meal prep-friendly recipe, this one checks all the boxes.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Boneless, skinless chicken thighs or breasts
- Cauliflower, cut into florets
- Olive oil
- Honey
- Garlic, minced
- Soy sauce
- Apple cider vinegar or rice vinegar
- Salt and pepper
- Crushed red pepper flakes (optional, for a kick)
- Fresh parsley or green onions for garnish
Directions
- Preheat your oven to 400°F (200°C).
- In a small bowl, whisk together honey, soy sauce, minced garlic, vinegar, and red pepper flakes if using. Set aside.
- Line a sheet pan with parchment paper or lightly grease it.
- Arrange the chicken and cauliflower on the sheet pan. Drizzle with olive oil, then season with salt and pepper.
- Pour half of the honey garlic sauce over the chicken and cauliflower, tossing gently to coat.
- Bake for 25–30 minutes, flipping the chicken halfway through, until the chicken is cooked through and the cauliflower is golden and tender.
- In the final 5 minutes of baking, brush or drizzle the remaining sauce over the chicken and return to the oven.
- Remove from the oven and garnish with chopped parsley or green onions before serving.
Servings and timing
This recipe serves 4 people.
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Variations
- Swap the protein by using tofu or salmon instead of chicken.
- Add more veggies like broccoli, bell peppers, or carrots for a colorful mix.
- Use chicken wings or drumsticks for a finger-food version.
- Make it low-sodium by using low-sodium soy sauce.
- Add sesame seeds for extra crunch and a nutty flavor boost.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat in the oven at 350°F (175°C) until warmed through or microwave in short intervals. For best texture, reheat the cauliflower in a skillet or toaster oven to help it stay crisp.
FAQs
Can I use frozen cauliflower?
Yes, but thaw and pat it dry first to avoid sogginess during baking.
Is this recipe gluten-free?
It can be made gluten-free by using tamari or a certified gluten-free soy sauce.
Can I prep this ahead of time?
Yes, you can marinate the chicken and cut the cauliflower ahead of time. Store separately and bake when ready.
Can I make it spicier?
Absolutely. Add extra red pepper flakes or a dash of sriracha to the sauce.
What kind of chicken works best?
Boneless, skinless thighs offer more flavor and stay juicier, but breasts work too if not overcooked.
How do I keep the cauliflower crispy?
Spread the florets out so they’re not crowded and don’t skip the olive oil—it helps with browning.
Can I double the sauce?
Yes, double the sauce if you like extra glaze or plan to serve it over rice.
Is it okay to cook the chicken and cauliflower together?
Yes, just make sure everything is evenly spaced for proper roasting.
What should I serve this with?
It pairs well with rice, quinoa, or a simple green salad.
Can I use a different sweetener?
You can substitute maple syrup or agave, but the flavor may change slightly.
Conclusion
Sheet Pan Honey Garlic Baked Chicken & Cauliflower is a fuss-free, flavor-packed meal that delivers on both taste and convenience. With its sweet and savory glaze, juicy chicken, and crispy roasted cauliflower, it’s a dish that’s sure to become a weeknight favorite. Simple to make, easy to clean up, and endlessly customizable—this recipe brings satisfaction to your table with minimal effort.
PrintSheet Pan Honey Garlic Baked Chicken & Cauliflower
Sheet Pan Honey Garlic Baked Chicken & Cauliflower is a quick, delicious one-pan meal featuring juicy chicken and crispy cauliflower tossed in a sticky sweet-savory honey garlic glaze. Perfect for busy weeknights with minimal cleanup.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Asian-Inspired
- Diet: Low Lactose
Ingredients
- 4 boneless, skinless chicken thighs or breasts
- 1 medium head cauliflower, cut into florets
- 2 tablespoons olive oil
- 1/4 cup honey
- 3 cloves garlic, minced
- 3 tablespoons soy sauce
- 1 tablespoon apple cider vinegar or rice vinegar
- Salt and pepper to taste
- 1/4 teaspoon crushed red pepper flakes (optional)
- Chopped fresh parsley or green onions, for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- In a small bowl, whisk together honey, soy sauce, minced garlic, vinegar, and red pepper flakes if using. Set aside.
- Line a sheet pan with parchment paper or lightly grease it.
- Arrange the chicken and cauliflower on the sheet pan. Drizzle with olive oil, then season with salt and pepper.
- Pour half of the honey garlic sauce over the chicken and cauliflower, tossing gently to coat.
- Bake for 25–30 minutes, flipping the chicken halfway through, until the chicken is cooked through and the cauliflower is golden and tender.
- In the final 5 minutes of baking, brush or drizzle the remaining sauce over the chicken and return to the oven.
- Remove from the oven and garnish with chopped parsley or green onions before serving.
Notes
- Use tamari for a gluten-free version.
- Double the sauce if serving with rice or grains.
- Don’t overcrowd the pan to help cauliflower crisp.
- Use thighs for juicier chicken or breasts for a leaner option.
- Add extra veggies like broccoli or bell peppers if desired.
Nutrition
- Serving Size: 1 chicken thigh with cauliflower
- Calories: 380
- Sugar: 14g
- Sodium: 650mg
- Fat: 16g
- Saturated Fat: 3g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 95mg
