Gluten-Free Garlic Chicken & Veggie Bake
45 min
|
easy
|
clean eating,
gluten-free,
lactose-free,
low-fat,
Mediterranean diet,
paleo-friendly
Recipe by Eunice
Introduction
Meet your new weeknight fix: juicy chicken with broccoli, peppers, and mushrooms roasted in a bold garlic-tamari sauce, properly seasoned with smoked paprika, oregano, and a little heat, and yes, totally gluten-free without the fuss.
This one-pan bake delivers caramelized edges, big flavor, and easy cleanup, perfect for meal prep or nights when bland chicken is not an option.
Ingredients (4 servings)
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Ingredients:
- 2 lb boneless, skinless chicken breast, cut into chunks boneless, skinless chicken breast 2 lb
- 2 cups broccoli florets fresh broccoli florets 6.67 oz
- 1 cup red bell peppers, chopped red bell pepper 0.5 ct
- 1 cup yellow bell peppers, chopped yellow bell pepper 0.5 ct
- 1½ cups mushrooms, sliced mushrooms 0.23 lb
- 2 Tbsp olive oil olive oil
- 1 tsp salt salt
- ½ tsp black pepper black peppercorns (for black pepper)
Ingredients for the Garlic Sauce:
- ¼ cup gluten-free tamari gluten-free tamari 2 fl oz
- 1 Tbsp gluten-free Worcestershire sauce gluten-free Worcestershire sauce 0.5 fl oz
- 1 Tbsp apple cider vinegar apple cider vinegar 0.5 fl oz
- 2 Tbsp olive oil olive oil
- 1 Tbsp fresh garlic, minced garlic 0.18 head (for fresh garlic)
- ½ tsp smoked paprika smoked paprika 0.04 oz
- ½ tsp dried oregano dried oregano 0.06 oz
- ½ tsp onion powder onion powder 0.04 oz
- ½ tsp crushed red pepper (optional for heat) crushed red pepper 0.03 oz
How to Make Gluten-Free Garlic Chicken & Veggie Bake
-
Heat the oven and pan
Set the oven to 425 F and place a rimmed sheet pan inside to preheat so the food sizzles on contact instead of steaming.
-
Whisk the garlic sauce
In a bowl whisk together tamari, gluten-free Worcestershire, apple cider vinegar, 2 tablespoons olive oil, minced garlic, smoked paprika, oregano, onion powder, and red pepper flakes until emulsified.
Reserve 2 tablespoons of this sauce in a clean cup for a final drizzle so nothing raw touches it later.
-
Marinate the chicken
Pat the chicken chunks dry with paper towels for better browning and toss them with the remaining garlic sauce in a bowl for 10 to 15 minutes while you prep the veggies.
-
Season the vegetables
Toss broccoli, red and yellow bell peppers, and mushrooms with 2 tablespoons olive oil, 1 teaspoon salt, and 1/2 teaspoon black pepper until evenly coated.
Keep vegetables dry and spaced so they blister instead of weep.
-
Load the hot sheet pan
Carefully remove the hot sheet pan and spread the vegetables in an even layer with a little breathing room.
Lift the chicken out of the marinade letting excess drip off and nestle the pieces among the vegetables without crowding.
-
Roast until juicy
Roast for 20 to 25 minutes, tossing once at the 12 minute mark, until the vegetables have charred edges and the chicken hits 165 F in the thickest piece.
-
Broil for color
Flip the oven to broil for 2 to 3 minutes to get those lacquered tips and deeper flavor without drying the meat.
-
Finish and serve
Rest the pan for 3 minutes, then drizzle with the reserved garlic sauce and any juices left in the pan.
Taste and add a pinch of salt or a squeeze of vinegar if you want a brighter snap.
Substitutions
- Tamari -> Coconut aminos
- Coconut aminos are gluten-free and soy-free with a natural sweetness, so the sauce tastes rounder and slightly less salty while still giving savory depth; add a small pinch of salt to balance.
- Chicken breast -> Boneless skinless chicken thighs
- Thighs stay juicier and are forgiving if you go a couple minutes over, bringing a richer flavor; roast 3 to 5 minutes longer until they register 175 F for that tender, pull-apart vibe.
- Bell peppers -> Red and yellow cherry tomatoes
- Tomatoes keep the color pop and add jammy sweetness with little bursts of acidity; expect a touch more pan juices, so let them broil an extra minute for concentrated flavor.
Tips
- Size matters for even cooking
- Cut chicken and broccoli into 1 1/2 inch pieces and slice mushrooms 1/4 inch thick so everything finishes together without rubbery chicken or mushy veg.
- Dry equals browned
- Moisture is the enemy of char, so pat chicken dry and avoid washing mushrooms; if your veggies look wet, spin them in a clean towel before seasoning.
- Preheat the pan for a head start
- Dropping food on a hot sheet pan creates instant sizzle, which builds crust fast and stops the vegetables from steaming in their own juices.
- Reserve sauce before marinating
- Always set aside clean sauce for finishing before the chicken touches it, because that fresh drizzle adds glossy flavor without food safety drama.
- Use high smoke-point oil if you want harder char
- Olive oil works, but swapping half for avocado oil lets you push heat and broil time for deeper browning without bitterness.
- Boost umami the smart gluten-free way
- A pinch of gluten-free chicken bouillon powder or a few drops of fish sauce in the marinade intensifies savoriness without making it salty.
Nutrition Facts *
| Energy | 499 | kcal |
|---|---|---|
| Protein | 65 | g |
| Total Fat | 21 | g |
| Carbohydrates | 12 | g |
| Dietary Fiber | 3 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Why did my veggies steam instead of brown?
- Crowding and moisture cause steaming, so use a large preheated sheet pan, leave space between pieces, pat everything dry, and toss halfway through to expose new surfaces to heat.
- How do I keep the chicken from drying out?
- Do not overcook, cut pieces evenly, let excess marinade drip off, and pull the pan when the thickest piece hits 165 F; thighs are an even juicier option if you want more leeway.
- Can I prep this ahead for busy nights?
- Mix the sauce and chop the vegetables up to 24 hours ahead, then marinate the chicken for 15 to 30 minutes right before roasting so the texture stays firm and not mealy.
- How can I double the recipe without losing color?
- Use two sheet pans on separate racks with convection if you have it, rotate pans halfway, and avoid piling onto one pan which traps steam.
- Is there a way to make it spicier without overpowering the garlic?
- Add extra red pepper flakes to the sauce and finish with a drizzle of chili crisp or a dusting of hot smoked paprika so the heat blooms after the garlic comes through.
- Can I cook this in an air fryer?
- Work in batches at 400 F for 12 to 15 minutes, shaking once, and broil in the oven for 1 to 2 minutes if you want more char on the veggies.
Serving Suggestions
A final rain of chopped parsley, lemon zest, and a few toasted almonds gives brightness, perfume, and crunch that plays right into that garlicky, smoky vibe.
Serve it over garlicky rice, creamy polenta, or cauliflower rice, and if you are feeling flirty pour a crisp sauvignon blanc or a cold lager to cut the richness.
More pairings:
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