Easy Mango Chutney Chicken Sheet Pan Dinner
This Mango Chutney Chicken Sheet Pan Dinner delivers 28g protein and 284 calories per serving — a balanced option for maintaining muscle during fat loss. Batch-preps 6 servings on the stovetop in quick prep time, adding variety to your rotation without complexity. Built for lifters who need nutrient-dense meals that don't repeat flavour profiles through the week.
Ingredients
- •Chicken Thigh, Boneless Skinless(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Mango Chutney, Jarred
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •2½ teaspoons sea salt
- •½ Teaspoon Freshly Cracked Black Pepper, Plus More For Serving
- •Cauliflower
- •Minced Cilantro Leaves, Optional
- •Yellow Onion
Instructions
- 1In a large bowl toss the chicken with chutney, 2 tablespoons of olive oil and 1 teaspoon of salt and pepper. Cover and marinate in the refrigerator for at least 1 hour up to 24 hours.
- 2Preheat the oven to 375°F with a rack in the center position.
- 3On a large rimmed baking sheet, toss the cauliflower together with the remaining olive oil and 1 teaspoon of salt. Roast in the oven for 20 minutes, until beginning to soften.
- 4Nestle the chicken between the cauliflower, topping the chicken with any leftover chutney from the bowl. Sprinkle the chicken with the remaining salt.
- 5Cook in the oven until the chicken is registers 165°F on an instant-read thermometer and the cauliflower is browned, about 25 minutes. For crispier chicken, turn the oven broiler to high and broil for 5 minutes.
- 6Sprinkle with cilantro and thinly sliced red onion. Serve over cooked rice, quinoa or couscous.
Nutrition — Per Serving
284
calories
28g
protein
19g
fat
- Carbohydrates
- 0g
- Saturated fat
- 3.5g
- Sodium
- 94 mg
- Dietary fiber
- 0.0g
6 servings per batch · ~159g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Mango Chutney Chicken Sheet Pan Dinner have per serving?
Each serving contains 28g of protein and 284 calories with 19g fat and 0g carbs. This is a zero-carb protein option that delivers substantial calories in the fat component.
How long does Easy Mango Chutney Chicken Sheet Pan Dinner take to prep?
Quick prep time on the stovetop yields 6 servings per batch. One cooking session supplies a full week's worth of dinners with minimal active time required.
Is Easy Mango Chutney Chicken Sheet Pan Dinner good for fat loss?
At 284 calories and 28g protein per serving with zero carbs, this recipe works well for fat loss phases, particularly if you're following a lower-carb approach. The high fat content from the chutney provides satiety and flavor despite the caloric restriction.
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