• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Beauty and the Bench Press logo

Shop My Faves Get In Touch Subscribe
  • All Recipes
  • By Course
    • Breakfast
    • Casseroles and Bakes
    • Meal Prep Faves
    • Main Dishes
    • Sides
    • Snacks
    • Soups
    • Sweet Treats
    • Vegetables
  • Lifestyle
    • Beauty
    • Fitness
      • Running While Overweight: 8 Things I Did To Get Started
      • Peloton Bike Review: Why I’m Now Obsessed With Cycling
      • Peloton Bike+ Review: How Does the Bike+ Differ from the Peloton Bike?
      • Workout History & Current Routine
    • Travel
    • Shopping Guides & Reviews
  • Nav Social Menu

    • Email
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
  • Subscribe
  • Recipes
  • Lifestyle
  • Beauty
  • Shop
  • Fitness
  • Travel
  • Shopping Guides & Reviews
  • Social Media Links
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Subscribe
    • Recipes
    • Lifestyle
    • Beauty
    • Shop
    • Fitness
    • Travel
    • Shopping Guides & Reviews
    • Social Media Links
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Recipes

    Chicken and Asparagus Sheet Pan Meal (Paleo and Whole30)

    Published: Oct 20, 2017 · Last Updated: Jun 28, 2021 by Jen Lopez

    Jump to Recipe·Print Recipe

    Sheet pan meals are a quick and easy way to get dinner on the table during busy weeknights. This chicken and asparagus sheet pan meal is a healthy and delicious option for the whole family. The ingredients are all paleo and Whole30 compliant making this dish gluten-free and dairy-free. This Whole30 sheet pan dinner would also be great for meal prep!

    You can also check out my recipe these other Whole30 compliant sheet pan meals:

    • Easy Sheet Pan Breakfast
    • Chicken Bacon Ranch Sheet Pan Meal
    • Hawaiian Chicken Sheet Pan Meal

    Chicken and Asparagus Sheet Pan Ingredients

    The great thing about this sheet pan meal recipe, is that the ingredient list is short and simple.  All you will need is asparagus, chicken thighs or chicken breasts, potatoes and some seasonings. If you want to keep this recipe lower carb, you can leave out the potatoes.chicken thighs, potatoes on a sheet pan

    I used chicken thighs for this recipe. I found that the first time I tried this recipe, I added the same amount of avocado oil as I would with chicken breast.  For my personal preference, this was a little too much since chicken thighs are a fattier cut of meat. The second time, I merely added the seasonings and sprayed with avocado oil and I liked the result much better.  If you're using chicken breasts then feel free to add more oil.

    chicken thighs, asparagus and potatoes

    Preparing Your Sheet Pan Meal

    Since asparagus is quicker to roast, you will add first be adding your seasoned chicken ands potatoes to the oven.  After about 30 minutes, chicken is mostly cooked and potatoes are softened. At this point you will add in your asparagus and roast for 8-10 more minutes.  I love adding some fresh lemon juice to the asparagus once it comes out of the oven.

    This recipe works for an easy paleo and Whole30 weeknight dinner or you can prep it in advance for lunch. I found that the meal holds up well for about three days.

    potatoes and chicken on a sheet pan

    The great thing about sheet pan meals is that you can add whatever veggie you like. Prefer brussel sprouts or broccoli? Perfect! Wanna change the carb source? You can skip it altogether, use sweet potato or yams if you'd like. Go nuts! The recipe here will be for the exact ingredients and cooking times I used but there is really so much you can do with sheet pan meals that allows for creativity and variation.  Sometimes it's nice to switch it up a bit!

    sheet pan meal with chicken, asparagus and potatoes

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    chicken thighs, asparagus and potatoes

    Chicken and Asparagus Sheet Pan Meal

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
    • Author: Jen Lopez
    • Prep Time: 5 minutes
    • Cook Time: 40 minutes
    • Total Time: 45 minutes
    • Yield: 4 1x
    • Category: Blog, Main Dishes, Meal Prep Faves, One Pan Meals, Recipes, Whole30 Compliant
    • Method: Sheet Pan
    • Cuisine: American
    • Diet: Gluten Free
    Print Recipe
    Pin Recipe

    Description

    This chicken and asparagus sheet pan meal is a delicious quick and easy dinner. It's paleo and Whole30 compliant, making it a healthy and delicious option for the whole family. 


    Ingredients

    Scale
    • 1 lb boneless skinless chicken thighs
    • 1 bunch asparagus spears (about 20)
    • 4-5 small red potatoes cubed
    • 1 tbs olive oil
    • 1 tsp fresh dill chopped
    • 1 tsp onion powder
    • 1 tsp garlic powder
    • salt & pepper to taste

    Instructions

    1. Preheat oven to 400 degrees and line a baking sheet with parchment paper
    2. Drizzle cubed potatoes with 1 tbs avocado oil. Add in fresh dill, salt and pepper and toss to coat
    3. Add chicken thighs and potatoes to baking sheet leaving some room for asparagus
    4. Mix together salt, pepper, garlic powder and onion powder.
    5. Pat chicken breasts dry, then spray with oil spray (or drizzle with avocado oil if desired) Add seasoning mixture to chicken thighs and use hands to coat
    6. Roast for 25-30 min until potatoes are starting to soften and turn golden. (30 minutes worked well for me)
    7. Remove pan from the oven and add asparagus
    8. Spray asparagus with more oil and season with salt and pepper
    9. Return pan to oven to roast for 8-10 more minutes until asparagus is tender but crisp and chicken has reached an internal temperature of 165.
    10. Optional: drizzle asparagus with fresh lemon juice

    Notes

    You can divide this recipe to make only 2 servings instead of 4 if you're feeling' hungry!


    Nutrition

    • Serving Size: ¼ of recipe
    • Calories: 313
    • Fat: 10.5
    • Carbohydrates: 35.6
    • Fiber: 4.2
    • Protein: 27.5

    Did you make this recipe?

    Tag @beautyandthebenchpress on Instagram and hashtag it #beautyandthebenchpress

    Share to Facebook!

    More from my site

    • Healthy Baked Ziti (Gluten-Free)Healthy Baked Ziti (Gluten-Free)
    • California Burrito Bowl: Paleo & Whole30California Burrito Bowl: Paleo & Whole30
    • Vanilla Pumpkin Spice Energy Bites: Whole30, Paleo, No-BakeVanilla Pumpkin Spice Energy Bites: Whole30, Paleo, No-Bake
    • Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo)Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo)
    • Kitchen Remodel (Before and After + Pricing)Kitchen Remodel (Before and After + Pricing)
    • Easy Air Fryer Kale Chips: (Whole30 & Keto)Easy Air Fryer Kale Chips: (Whole30 & Keto)
    « My Weekly Meal Prep Routine: How To Meal Prep Like a Champ
    All About Probiotics: The Difference A Healthy Gut Makes »

    Join the Club!

    Get fun updates and a free meal plan for a week of delicious Whole30 compliant recipes!

    Primary Sidebar

    I'm Jen! a fitness loving, makeup obsessed California girl. I'm here to share a little about what I love, which includes all things health & wellness, beauty and life in general. Read more about me here!

    More about me →

    Seasonal Recipes

    • instant pot zuppa toscana
      Instant Pot Zuppa Toscana (Paleo, Whole30, Easy)

    • Dairy-Free Baked Potato Soup (Whole30)

    • pesto chicken and rice
      Pesto Chicken and Rice Skillet (Gluten-Free, Dairy-Free, 30 Minute Meal)

    • whole30 compliant chicken tortilla soup
      Paleo Creamy Chicken Tortilla Soup

    Subscribe to the mailing list

    DISCLAIMER/Privacy Policy

    Subscribe below for updates plus get access to your free meal plan for a week of delicious Whole30 compliant recipes!

    Hey Hey Hey!!

    Hola Amigos

    I'm Jen: a fitness loving, makeup obsessed California girl. I'm here to share a little about what I love, which includes all things health & wellness, beauty and life in general. Read more about me here!

    Read more about me here!

    DISCLAIMER/Privacy Policy

    Footer

    About Me

    • Blog
    • Lifestyle
    • About Beauty and the Bench Press

    Copyright© 2025 Beauty & the bench press

    Chicken Sheet Pan Meal
     

    Loading Comments...