Crispy Sheet Pan Chicken with Potatoes, Broccoli, and Carrots

Sheet pan chicken thighs are one of those rare kitchen wins: minimal prep, minimal cleanup, and consistently great results. Chicken thighs are an excellent protein choice for older adults because they stay tender and juicy—even if cooked a little longer than planned—making them far more forgiving than chicken breasts.

This one-pan meal, adapted fromSimply Recipes, uses a smart cooking technique to achieve extra-crispy skin. By starting the chicken skin-side down on a fully preheated pan, then lowering the oven temperature and flipping halfway through, you get crispiness without drying out the meat.

The vegetables cook alongside the chicken, making this a complete, balanced meal. Bite-sized potatoes roast at the same pace as the thighs, while broccoli florets and sliced carrots are added halfway through for color, texture, and nutrient density. A squeeze of fresh lemon juice and a bit of zest at the end brighten the flavors and bring everything together.

Serves 4

Ingredients

• 4 bone-in, skin-on chicken thighs (about 2 pounds)
• 1 pound bite-sized potatoes or small waxy potatoes, cut into pieces
• 2 tablespoons olive oil, divided
• 1½ teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and coarsely ground black pepper, divided
• 1 (12-ounce) bag broccoli florets
• 4 medium carrots, peeled and sliced into ½-inch coins
• 1 whole lemon, plus 4 lemon wedges

Instructions

1. Place a large sheet pan on the middle rack of the oven and preheat to 500°F for at least 15 minutes.

2. In a large bowl, toss chicken and potatoes with 1 tablespoon olive oil, smoked paprika, garlic powder, onion powder, and ½ teaspoon each salt and pepper.

3. In a separate bowl, toss broccoli and carrots with remaining olive oil and ½ teaspoon each salt and pepper.

4. Carefully remove the hot sheet pan from the oven. Place chicken skin-side down on the pan and scatter potatoes around it. Return pan to oven and immediately reduce temperature to 425°F. Roast for 15 minutes.

5. Remove the pan, keeping the oven door closed. Flip the chicken and potatoes, then add broccoli and carrots around the chicken.

6. Return to the oven and roast another 15–20 minutes, until vegetables are tender and the thickest part of the chicken reaches 165–170°F.

7. Let chicken rest 5 minutes. Grate lemon zest over the top and serve with lemon wedges.

Why This Recipe Supports Senior Fitness

• Supports muscle strength and recovery:Chicken thighs provide high-quality protein essential for maintaining muscle mass as we age.

• Encourages balanced nutrition in one meal:Protein, fiber-rich vegetables, and healthy fats work together to support energy and metabolic health.

• Easy to prepare and joint-friendly:One-pan cooking reduces standing time and cleanup, making it ideal for seniors who value simplicity without sacrificing nutrition.