Gluten-Free Garlic Chicken & Veggie Bake
45 min
|
easy
|
gluten-free,
high-protein,
lactose-free,
low-fat,
Mediterranean diet,
paleo-friendly
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 20 min | 25 min | 45 min |
Introduction
This gluten-free garlic chicken and veggie bake is a cozy, one-pan dinner packed with bold, savory flavor.
Tender chunks of chicken roast with colorful bell peppers, broccoli, and mushrooms under a smoky, garlicky tamari sauce.
It is perfect for busy weeknights, easy meal prep, or anytime you want a healthy, comforting sheet pan meal.
Ingredients (4 servings)
Ingredients:
Ingredients for the Garlic Sauce:
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How to Make Gluten-Free Garlic Chicken & Veggie Bake
-
Prep the oven and pan
Preheat your oven to 400°F and position a rack in the center.
Lightly grease a large rimmed sheet pan with olive oil or line it with parchment paper.
-
Mix the garlic sauce
In a medium bowl, whisk together tamari, Worcestershire, vinegar, olive oil, garlic, smoked paprika, oregano, onion powder, and red pepper flakes.
Taste and adjust the heat by adding more red pepper flakes if you like extra spice.
-
Season and marinate the chicken
Place the chicken chunks in a large mixing bowl and sprinkle with salt and black pepper.
Pour about half of the garlic sauce over the chicken and toss until every piece is coated.
Let the chicken marinate while you prepare the vegetables, about 10 to 15 minutes.
-
Add the vegetables and toss with sauce
Add the broccoli florets, bell peppers, and sliced mushrooms to the bowl with the chicken.
Drizzle in the remaining garlic sauce and toss gently until the vegetables are well coated.
-
Bake the chicken and vegetables
Spread the chicken and vegetables in a single layer on the prepared sheet pan.
Bake for 20 to 25 minutes, stirring once halfway, until the chicken is cooked through.
The chicken should reach an internal temperature of 165°F and the veggies should be tender with some browned edges.
-
Rest and serve
Remove the pan from the oven and let everything rest for 5 minutes to keep the juices in the chicken.
Serve hot as is, or spoon over rice, quinoa, or mashed potatoes for a heartier meal.
Substitutions
- Tamari -> coconut aminos
- Replace gluten-free tamari with coconut aminos using the same amount. The bake will taste slightly sweeter and less salty, so season lightly with extra salt if needed.
- Chicken breast -> boneless, skinless chicken thighs
- Swap the chicken breast for the same weight of boneless, skinless chicken thighs. Thighs stay juicier during baking and add a richer, more savory flavor to the dish.
- Broccoli -> green beans
- Use trimmed fresh green beans instead of broccoli florets for a different texture. Green beans keep a pleasant snap after roasting and still soak up the garlicky sauce.
Tips
- Cut everything to similar size
- Aim for chicken chunks about 1 to 1 1/2 inches so they cook evenly with the vegetables. Keep broccoli florets and pepper pieces close to that size for the best texture.
- Avoid overcrowding the sheet pan
- Use a large rimmed sheet pan so everything can sit in a single layer. Crowding causes steaming instead of roasting and prevents those tasty browned edges.
- Control veggie doneness
- For softer vegetables, cut the broccoli smaller and bake toward the longer end of the time range. For crisper veggies, keep pieces larger and check at 18 to 20 minutes.
- Make it meal-prep friendly
- Portion leftovers into airtight containers with rice or quinoa for easy grab-and-heat lunches. The flavors deepen by the next day and reheat very well.
- Finish with fresh flavors
- Right before serving, add a squeeze of lemon juice or a handful of chopped parsley. That quick pop of freshness balances the rich, garlicky sauce.
Nutrition Facts *
| Energy | 389 | kcal |
|---|---|---|
| Protein | 49 | g |
| Total Fat | 18 | g |
| Carbohydrates | 9 | g |
| Dietary Fiber | 3 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How can I tell when the chicken is cooked without overbaking it?
- Use an instant-read thermometer and check the thickest piece of chicken. It is done at 165°F, and you can pull the pan as soon as it hits that.
- Can I add potatoes or other root vegetables to this bake?
- Yes, you can add potatoes, carrots, or sweet potatoes, but they take longer to cook. Cut them into small cubes and roast them alone for 10 minutes before adding the chicken and other veggies.
- What if my vegetables release a lot of liquid while baking?
- Some moisture is normal, especially from mushrooms and peppers. If the pan looks watery, increase the oven to 425°F for the last 5 minutes. That higher heat will help the liquid evaporate and encourage browning.
- Can I prepare this ahead and bake later?
- You can marinate the chicken and mix the sauce up to one day ahead. Keep the vegetables separate until just before baking so they stay crisp and do not get soggy.
Serving Suggestions
This garlicky gluten-free bake pairs beautifully with simple steamed rice, herbed quinoa, or a crisp green salad.
For a fun twist, sprinkle on grated Parmesan or feta and add lemon wedges for bright, restaurant-style flavor.
More pairings:
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