Sheet Pan Chicken 3 Ways

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By Ann Maloney

This expanse cookware chickenhearted spiced 3 ways is simply a hack from “The Fit Foodie Meal Prep Plan” by Sally O’Neil. Her look lets you navigator 3 flavors of chickenhearted connected 1 rimmed expanse pan. Use foil to make dividing walls connected the pan. Sprinkle connected your favourite seasonings (see related recipes) oregon effort those O'Neil suggests below. Substitute boneless, skinless chickenhearted thigh nutrient oregon bone-in chicken, if you like. See Notes for serving ideas.

Ingredients

For the chicken

3 ample boneless, skinless chickenhearted breasts (about 2 1/2 pounds total), trimmed of disposable abdominous and chopped into 1-inch pieces
2 tablespoons extra-virgin olive oil
1 spoon finely crushed achromatic pepper
1/2 spoon good salt
Seasoning mixes (below)

For the spicy barbecue mix

1 tablespoonful chili powder
1 1/2 teaspoons smoked paprika
1/4 spoon ail powder
1/4 spoon bulb powder
1/8 spoon cayenne, positive much to taste

For the maple-sesame mix

2 tablespoons achromatic oregon achromatic sesame seeds
1 tablespoonful maple syrup
1 spoon ail powder
1 spoon crushed ginger

For the lemon-rosemary mix

Finely grated zest and foodstuff of 1 lemon
2 tablespoons finely chopped caller rosemary oregon 2 teaspoons dried

Nutritional Facts

Per serving (Scant 3/4 cupful Spicy Barbecue)

Calories
275
Fat
10 g
Saturated Fat
2 g
Carbohydrates
3 g
Sodium
482 mg
Cholesterol
121 mg
Protein
41 g
Fiber
3 g
Sugar
1 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from “The Fit Foodie Meal Plan Prep” by Sally O’Neil (Tiller Press, 2020).

Tested by Ann Maloney.

Published August 9, 2021

Updated March 17, 2026