Sheet Pan Honey Garlic Chicken and Cauliflower Recipe

Why You’ll Love This Recipe

This dish combines bold flavor with healthy ingredients and a quick cooking method. The honey garlic sauce is irresistibly sweet and savory, while the cauliflower turns golden and crisp in the oven. Everything cooks on one pan, which means less mess and more convenience. Plus, it’s kid-friendly, customizable, and perfect for meal prep.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• Cauliflower florets
• Olive oil
• Salt and pepper
• Garlic, minced
• Honey
• Soy sauce
• Rice vinegar or apple cider vinegar
• Cornstarch (for thickening, optional)
• Water
• Optional garnish: green onions, sesame seeds, red pepper flakes

Directions

1. Preheat oven to 425°F (220°C) and line a sheet pan with parchment paper.
2. In a small bowl, whisk together honey, soy sauce, minced garlic, and vinegar. Set aside.
3. Toss chicken pieces and cauliflower florets separately with olive oil, salt, and pepper.
4. Arrange chicken and cauliflower in a single layer on the sheet pan.
5. Brush or drizzle half of the honey garlic sauce over the chicken and cauliflower.
6. Bake for 20–25 minutes, flipping halfway through, until chicken is cooked through and cauliflower is tender and browned.
7. Meanwhile, if a thicker sauce is desired, heat the remaining sauce in a small pan and stir in a cornstarch slurry (1 teaspoon cornstarch mixed with 1 tablespoon water). Simmer until thickened.
8. Once cooked, drizzle the thickened sauce over the chicken and cauliflower.
9. Garnish with sesame seeds, chopped green onions, or a pinch of red pepper flakes if desired. Serve hot.

Servings and timing

This recipe makes 4 servings.
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

Variations

• Spicy version: Add sriracha or chili flakes to the sauce.
• Add vegetables: Include broccoli, bell peppers, or carrots for more color and variety.
• Low-carb option: Use tamari instead of soy sauce and serve with cauliflower rice.
• Vegan version: Swap chicken for tofu or chickpeas.
• Add crunch: Top with chopped cashews or peanuts just before serving.

Storage/Reheating

Store leftovers in an airtight container in the fridge for up to 4 days.
Reheat in the oven at 350°F for 10–12 minutes, or microwave in 1-minute intervals until hot.
This dish can also be frozen for up to 2 months. Thaw overnight in the fridge before reheating.

FAQs

Can I use frozen cauliflower?

Yes, but thaw and pat dry first to reduce excess moisture and help it roast properly.

What’s the best cut of chicken to use?

Boneless thighs stay juicy and flavorful, but chicken breasts work well too.

How do I keep the cauliflower from getting soggy?

Don’t overcrowd the pan and make sure cauliflower is well-dried before roasting.

Can I cook this at a lower temperature?

425°F gives the best caramelization, but 400°F works—just increase the bake time slightly.

Is this recipe gluten-free?

Use gluten-free soy sauce or tamari to make it gluten-free.

Can I meal prep this dish?

Yes, it stores well and reheats beautifully, making it great for lunches.

Can I double the recipe?

Yes, use two sheet pans to avoid overcrowding and rotate them halfway through baking.

Can I marinate the chicken ahead of time?

Yes, marinate the chicken in the sauce for up to 4 hours before baking for more flavor.

What should I serve this with?

Serve over rice, quinoa, noodles, or enjoy as a low-carb meal on its own.

Can I make this without the cornstarch?

Yes, but the sauce will be thinner. You can reduce it longer to thicken naturally.

Conclusion

Sheet Pan Honey Garlic Chicken and Cauliflower is a flavorful, fuss-free dinner that brings together savory protein and perfectly roasted veggies in one easy dish. With a sticky, garlicky glaze and endless ways to customize, this recipe is sure to become a go-to favorite for weeknights or meal prep. Simple to make, easy to clean, and always delicious.

Sheet Pan Honey Garlic Chicken and Cauliflower Recipe

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Sheet Pan Honey Garlic Chicken and Cauliflower is a one-pan dinner featuring juicy chicken and roasted cauliflower tossed in a sweet and savory honey garlic glaze. It’s a quick, flavorful, and healthy meal with minimal cleanup.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Sheet Pan / Roasted
• Cuisine: Asian-Inspired
• Diet: Low Calorie

Ingredients

• 1.5 lbs boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 1 medium head cauliflower, cut into florets
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 3 cloves garlic, minced
• 1/3 cup honey
• 1/4 cup soy sauce
• 1 tablespoon rice vinegar or apple cider vinegar
• 1 teaspoon cornstarch (optional)
• 1 tablespoon water (for cornstarch slurry)
• Optional garnish: sliced green onions, sesame seeds, red pepper flakes

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Instructions

1. Preheat oven to 425°F (220°C) and line a sheet pan with parchment paper.
2. In a small bowl, whisk together honey, soy sauce, minced garlic, and vinegar. Set aside.
3. Toss chicken pieces with 1 tablespoon olive oil, salt, and pepper. In a separate bowl, toss cauliflower florets with remaining 1 tablespoon olive oil, salt, and pepper.
4. Arrange chicken and cauliflower on the prepared sheet pan in a single layer.
5. Drizzle or brush half of the honey garlic sauce over the chicken and cauliflower.
6. Bake for 20–25 minutes, flipping halfway, until chicken is cooked through (165°F internal temp) and cauliflower is golden and tender.
7. Optional: To thicken remaining sauce, heat it in a small saucepan and whisk in a cornstarch slurry (1 teaspoon cornstarch + 1 tablespoon water). Simmer until thickened.
8. Drizzle thickened sauce over the cooked chicken and cauliflower.
9. Garnish with green onions, sesame seeds, and red pepper flakes if desired. Serve hot.

Notes

• Use tamari for a gluten-free version.
• Ensure cauliflower is dry to help it roast instead of steam.
• Double the recipe using two sheet pans to avoid overcrowding.
• Marinate the chicken for extra flavor if time allows.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 320
• Sugar: 16g
• Sodium: 710mg
• Fat: 12g
• Saturated Fat: 2g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 3g
• Protein: 29g
• Cholesterol: 85mg