One Sheet Pan Honey Soy Chicken (Low Carb + High Protein)—Juicy, Delicious, and Effortless Meal Prepping!
Hey foodie friend! You know those days when the thought of making dinner seems overwhelming? Maybe you had a long workday or spent your energy chasing kiddos around. I totally feel you! Trust me, even as a chef, I often find myself looking for low-fuss meals that don’t skimp on flavor. Enter my secret weapon—One Sheet Pan Honey Soy Chicken Thighs with Baby Bok Choi. Juicy chicken thighs glazed with an irresistible honey soy marinade and tenderly roasted bok choi all come together effortlessly—and the cleanup? A total breeze!
There’s something magical about meals like this—super flavorful, healthy, ridiculously easy to prepare, and yeah, only one sheet pan to wash afterward. Seriously, sign me up! Whether you’re sticking with a low-carb lifestyle, focusing on more protein intake, or just looking for a no-fuss tasty weeknight dinner, this honey soy glazed chicken is your new kitchen BFF.
A Sweet Kitchen Story (Grab Yourself a Cup of Tea, Let’s Chat!)
Growing up, some of my favorite kitchen memories involved big family gatherings, laughter, and unforgettable dishes my grandma would make. Well, one evening visiting grandma, she proudly presented this amazing dish, beautifully browned chicken thighs glazed in a sweet-savory sauce—sticky, finger-licking deliciousness was inevitable. She jokingly called them her “magic chicken thighs,” because everyone at the table fell silent with first bites and pure appreciation.
I remember asking for the recipe, jotting it down messily on a piece of scrap notebook paper (which, by the way, I still have safely tucked into my cookbook). Over the years, I’ve tweaked that original recipe into something much simpler yet equally mouthwatering and friendly on the waistline. One-pan wonder style—Grandma would definitely approve!
Ready for some delicious magic? Let’s get cooking!
📝 Ingredients (What You’ll Need):
Here’s everything you need to create this easy and delicious dish. Pro tip: Always check the pantry before your grocery run—most of these are kitchen staples!
– 5 lbs chicken thighs (bone-in, skin-on or skin-off, whichever you prefer!)
– Salt & pepper, to taste
– ¾ cup honey
– ½ cup soy sauce (low-sodium works well too)
– 4 tbsp peanut oil (vegetable oil is great if you prefer)
– 4 tbsp rice vinegar (or substitute white wine vinegar if that’s on hand)
– 1 tsp ground ginger (fresh works awesome too)
– 3 garlic cloves, minced
– 1 lemon, sliced (optional, but trust me, it’s delicious!)
– 2 baby bok choi, halved (adds crunchy deliciousness and vitamins!)
– 2 tbsp green onions, chopped (for final touch!)
– 1 tbsp toasted sesame seeds (extra sprinkle of joy!)
👩🍳 Directions (Let’s Cook!)
Step 1: Prep the Oven and Tray
Preheat your oven to 425°F. Line a large sheet pan with foil or parchment (or lightly spray with cooking spray) to keep cleanup quick.
Step 2: Season the Chicken
Generously season the chicken thighs with salt and pepper, then place them into two large resealable bags. We’re making things easy here, folks!
Step 3: Mix up the Magic Marinade
In a small bowl, whisk together honey, soy sauce, peanut oil, rice vinegar, ginger, and minced garlic. Set aside about ⅓ of this tasty glaze in another bowl—it’s going to be the sauce you brush on at the end!
Step 4: Marinate the Bird
Divide the remaining marinade evenly between the two bags of chicken thighs. Shake to coat, let sit and marinate for at least 15–30 minutes—enough time to set the table or pour a refreshment!
Step 5: Bake the Chicken
Transfer chicken thighs onto your prepared sheet pan. Add lemon slices around the chicken if you’re feeling extra fancy (do it!). Pour about ½ cup water around the chicken—not over it, just around—which keeps everything juicy and tender. Bake for 25 minutes.
Step 6: Bok Choi magic time
Brush your halved bok choi lightly with the reserved marinade, season gently with salt & pepper, and add to the chicken pan. Return the pan to the oven and bake an extra 8–10 minutes. Feeling fancy? Broil for 2 minutes at the end for golden brown, beautifully crispy chicken skin!
Step 7: Ready to serve!
Sprinkle the finished dish with chopped fresh green onions, toasted sesame seeds, and drizzle any leftover marinade on top before serving. Voila—beautiful, flavorful, nutritious magic on one single sheet pan!
🍽 Serving Suggestions (How to Love Your Meal Even More!)
– For lower carb: Serve atop some steamed cauliflower rice or a fresh garden salad. Crunchy veggies pair amazingly well and add extra nutrition!
– For added carbs: A small serving of fluffy brown rice, quinoa, or whole grain noodles work perfectly.
– Got leftovers? Great! Slice the chicken and toss it into salads, wraps, or grain bowls for easy meal prep throughout the week.
👨🍳 Helpful Chef Tips To Wow Your Meal Even More:
– Give your chicken at least 15-30 minutes marinade time for a juicy, flavorful bite each time.
– For extra caramelization and crunch, broiling the chicken thighs in the last few minutes truly levels up this dish.
– Fresh grated ginger and garlic elevate flavor tremendously. If you have time, absolutely do it—you deserve the fresh taste!
– Bok choi cooks quickly. Don’t add it too early, or it may over-soften. Adding it during the last 8-10 minutes is perfect!
📈 Nutritional Information (Keeping It Healthy!) (per serving):
– Servings: 9
– Calories: 338 kcal
– Protein: 30g (Wow, that’s protein-packed!)
– Carbs: 25g (Lower carb and balanced honey-induced sweetness!)
– Fat: 12g (Healthy fats from chicken thighs & peanut oil!)
Wrapping it Up (Kitchen Chats are the Best!)
Isn’t it amazing how the simplest cooking techniques we learn from our family kitchen adventures can turn into our favorite recipes as adults? This one-pan honey soy chicken dish always reminds me of my grandma’s kitchen—and now I’m sharing it with you, hoping it brings warmth and smiles to your kitchen too, friend.
Next time the cooking struggle feels real, remember you’ve got this magic chicken recipe up your sleeve. Minimal effort, maximum deliciousness—just like grandma taught us!
Happy cooking and chatting in your kitchen—I’m just a recipe away, friend.
Bon Appétit! 🍽 💚
Print
One Sheet Pan Honey Soy Chicken (Low Carb + High Protein)
- Total Time: 45 minutes
- Yield: 9 1x
Ingredients
5 lbs chicken thighs (bone-in, skin on or off)
Salt & pepper to taste
¾ cup honey
½ cup soy sauce
4 tbsp peanut oil (or vegetable oil)
4 tbsp rice vinegar (or white wine vinegar)
1 tsp ground ginger
3 garlic cloves, minced
1 lemon, sliced (optional)
2 baby bok choi, halved
2 tbsp green onions, chopped
1 tbsp toasted sesame seeds
Instructions
Preheat oven to 425°F. Line or spray a large sheet pan.
Season chicken, then place in two plastic bags.
Whisk honey, soy sauce, oil, vinegar, ginger, and garlic. Reserve ⅓ for later.
Divide remaining marinade between bags. Shake to coat. Let sit 15–30 mins.
Place chicken (and lemon slices, if using) on sheet pan. Add ½ cup water around chicken.
Bake 25 mins.
Brush bok choi with reserved marinade, season with salt & pepper. Add to pan.
Bake another 8–10 mins. Optional: broil for 2 mins to brown the skin.
Top with green onions, sesame seeds, and more sauce before serving!
- Prep Time: 10 mins
- Cook Time: 35 minutes
Nutrition
- Calories: Calories: 338 per serving
- Fat: 12g per serving
- Carbohydrates: 25g per serving
- Protein: 30g per serving