Chicken Tenders Sweet Potato Recipe Spaghetti Squash: Roasted Veggie Medley With Crispy Bites
Ingredients
Directions / Instructions
Why You'll Love This Recipe
This hearty sheet pan dinner brings together crispy oven-baked chicken tenders, naturally sweet roasted sweet potatoes, and tender spaghetti squash for a balanced meal that's both satisfying and nutritious. Everything cooks with simple herbs and spices, making cleanup easy while delivering plenty of flavor.
Perfect for meal prep, weeknight dinners, or healthy family meals, this recipe offers a wonderful combination of lean protein, complex carbohydrates, and fiber-rich vegetables.
Ingredients
- 1½ pounds chicken tenders
- 1 medium spaghetti squash, halved and seeded
- 2 medium sweet potatoes, peeled and cubed
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 teaspoon Italian seasoning
- ½ teaspoon dried thyme
- ½ teaspoon black pepper
- 1 teaspoon salt
- 2 tablespoons grated Parmesan cheese (optional)
- 2 tablespoons chopped fresh parsley
- Lemon wedges for serving
Instructions
1. Prepare the Oven
Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.
2. Season the Vegetables
Brush the cut sides of the spaghetti squash with olive oil and season lightly with salt and pepper. Toss the sweet potatoes with half of the olive oil, garlic powder, paprika, thyme, salt, and pepper.
3. Season the Chicken
Coat the chicken tenders with the remaining olive oil, onion powder, garlic powder, Italian seasoning, paprika, salt, and black pepper.
4. Roast
Place the spaghetti squash cut-side down on the baking sheet. Arrange the sweet potatoes around it and roast for 20 minutes.
5. Add the Chicken
Remove the pan from the oven, flip the sweet potatoes, and add the seasoned chicken tenders. Roast for another 15 to 18 minutes until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
6. Finish and Serve
Use a fork to shred the spaghetti squash into strands. Sprinkle Parmesan over the chicken if desired, garnish everything with fresh parsley, and serve with lemon wedges.
Expert Tips
Cut the sweet potatoes into evenly sized cubes for uniform cooking. Avoid overcrowding the pan to encourage caramelization. Let the chicken rest for a few minutes before serving to keep it juicy, and scrape the spaghetti squash gently to create long, pasta-like strands.
Storage
Store leftovers in airtight containers in the refrigerator for up to 4 days. Reheat in the oven or microwave until warmed through. Freeze the cooked chicken separately for up to 3 months, while the vegetables are best enjoyed fresh.
Serving Suggestions
Serve with garlic yogurt sauce, honey mustard, ranch dressing, avocado slices, steamed broccoli, green beans, or a crisp garden salad. For extra protein, sprinkle with roasted pumpkin seeds or toasted almonds.
Recipe Variations
Swap chicken tenders for chicken breasts or thighs, add Brussels sprouts or broccoli to the roasting pan, use Cajun seasoning for extra spice, or drizzle the finished dish with balsamic glaze or hot honey for a sweet and savory twist.
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