Five Spice Chicken Sheet Pan Dinner
This Five Spice Chicken Sheet Pan Dinner serves 38g protein and 585 calories per serving, making it a solid mid-range protein option for dinner prep. Eight servings come together quickly on the stovetop, letting you batch-cook once and portion for multiple days. Built for lifters who need consistent protein intake without spending hours in the kitchen.
Ingredients
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Honey(30g)
- •Soy Sauce, Low Sodium(15g)
- •Five-Spice Powder, Chinese(15g)
- •Garlic(5g)
- •Chicken Thigh, Bone-In, Skin-On(1814g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Cabbage, Green
- •Carrots
- •1 teaspoon kosher salt
- •Red pepper flakes
- •Green Onion (Scallion)
Instructions
- 1In a large bowl or zip-top bag, stir together ¼ cup of the olive oil, honey, soy sauce, five spice powder, and garlic. Add the chicken to the marinade, turn to coat well, cover with plastic or seal the bag and place in the fridge for at least an hour or overnight.
- 2Preheat the oven to 425°F.
- 3On a rimmed sheet pan, arrange the cabbage and carrots. Drizzle with the remaining 2 tablespoons of olive oil and season with the salt.
- 4Place the marinated chicken thighs on the sheet pan with the cabbage and carrots.Roast until the carrots are tender and the internal temperature of the chicken thighs reaches 165°F on an instant-read thermometer, about 35 minutes.
- 5Turn on the broiler and continue cooking until the chicken thigh skin is golden and crisp, 5 to 7 minutes more.
- 6Transfer the chicken thighs and vegetables to a large platter. Scatter with red pepper flakes and green onion before serving.
Nutrition — Per Serving
585
calories
38g
protein
45g
fat
- Carbohydrates
- 5g
- Saturated fat
- 11.3g
- Sodium
- 252 mg
- Dietary fiber
- 1.0g
8 servings per batch · ~242g each
Macro data sourced from USDA FoodData Central
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How much protein does Five Spice Chicken Sheet Pan Dinner have per serving?
Each serving provides 38g of protein at 585 calories with 45g fat and only 5g carbs. This is a very low-carb, higher-fat chicken option.
How long does Five Spice Chicken Sheet Pan Dinner take to prep?
Despite the name, this recipe cooks on the stovetop as quick prep and yields 8 servings at once. You're batch-prepping a full week of dinners with multiple servings ready simultaneously.
Is Five Spice Chicken Sheet Pan Dinner good for fat loss?
At 38g protein and 585 calories per serving, the very low carbohydrate content (5g) makes this well-suited for lower-carb fat loss approaches. The high fat percentage supports satiety on a deficit.
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