Sheet Pan Harissa Chicken and Cauliflower

Updated September 27, 2018
Sheet Pan Harissa Chicken and Cauliflower
Kaleigh McMordie, MCN, RDN

Nutrition Highlights (per serving)

Calories 336
Fat 13g
Carbs 27g
Protein 30g
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4
Amount per serving  
Calories 336
% Daily Value*
Total Fat 13g 17%
Saturated Fat 3g 15%
Cholesterol 113mg 38%
Sodium 282mg 12%
Total Carbohydrate 27g 10%
Dietary Fiber 8g 29%
Total Sugars 9g  
Includes 0g Added Sugars 0%
Protein 30g  
Vitamin D 0mcg 0%
Calcium 149mg 11%
Iron 3mg 17%
Potassium 942mg 20%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 40 min
Prep 10 min, Cook 30 min
Servings 4

This isn't your typical chicken dinner. Sheet pan harissa chicken and cauliflower is a different and flavorful dinner that comes together easily on one sheet pan, so you can get a tasty meal on the table fast.

Boneless, skinless chicken thighs are great for cooking in the oven because they don't dry out as easily as breasts. Rubbed with a delicious African-inspired harissa seasoning and surrounded by roasted cauliflower, red onions, and chickpeas, these chicken thighs will surprise you and your family with how easy and tasty they are. Cool the heat off just a bit with a creamy mint yogurt sauce, and enjoy this balanced meal and the easy cleanup that comes with it

Ingredients

  • 4 boneless, skinless chicken thighs
  • 2 1/2 teaspoons harissa seasoning
  • 3 teaspoons avocado oil, divided
  • 1 small head cauliflower
  • 1 small red onion
  • 3 cloves garlic, minced
  • 1 (14 ounce) can low sodium chickpeas, drained and rinsed
  • For yogurt sauce:
  • 1/2 cup plain nonfat yogurt
  • 2 teaspoons lemon juice
  • 2 tablespoons fresh mint, finely chopped
  • Pinch freshly cracked black pepper

Preparation

  1.  Place a large rimmed baking sheet in the oven to preheat. Heat oven to 425F.
  2. Trim chicken thighs of any excess visible fat. In a small bowl, mix harissa seasoning and two teaspoons of the oil to form a paste. Rub all over chicken thighs.
  3. Cut cauliflower into bite-sized pieces. Chop onion into similar sized pieces. Toss with remaining oil, garlic and chickpeas in a large bowl.
  4. Once oven and pan have preheated, remove from oven and carefully line with parchment. Place chicken thighs on the sheet, top side down. Bake in the oven for 10 minutes.
  1. Remove from oven and flip chicken thighs. Spread cauliflower mixture around the chicken in a single layer on the pan. Place back in the oven to bake an additional 15 minutes.
  2. Turn oven up to broil and broil for 5 minutes. Remove from oven and serve with yogurt sauce.
  3. To prepare yogurt sauce, whisk together yogurt, lemon juice, mint and pepper. Refrigerate until ready to use.

Ingredient Variations and Substitutions

Use another mild flavored oil, such as olive or grapeseed oil in place of avocado oil if you wish.

You may use chicken breasts in this recipe, but they should be on the small, thin side to avoid over-cooking the vegetables. They may also be more dry than thighs.

You can use Greek yogurt in place of regular yogurt. You may have to thin it out a bit with more lemon juice or cold water.

Cooking and Serving Tips

Make sure vegetables are spread into a single layer so that they roast instead of steam.

Watch carefully when broiling so that chicken and vegetables do not burn.

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