Quick answer: Sheet-pan chicken thighs and potatoes is a one-pan dinner of paprika-seasoned boneless thighs, crispy potato cubes and frozen broccoli roasted together at 425°F. Each serving has about 395 calories and 39 g protein, costs about $1.92, takes 50 minutes and the recipe makes 4 servings. It is one of the cheapest ways to get close to 40 g of protein on a plate, and the leftovers reheat well.
Chicken breast gets all the attention, but boneless thighs cost less per pound, stay juicy when you reheat them and still deliver plenty of protein. This recipe roasts them with potatoes and a bag of frozen broccoli on one pan, so four meals cost under eight dollars total. It is for anyone who wants a simple, meat-and-potatoes meal that fits a weight-loss budget.
Sheet-Pan Chicken Thighs and Potatoes
Paprika chicken thighs, potatoes and broccoli roasted on one pan: 4 servings with about 39 g protein and 395 calories each, roughly $1.92 a serving.
| Prep time | 15 min |
|---|---|
| Cook time | 35 min |
| Total time | 50 min |
| Servings | 4 |
| Calories per serving | 395 |
| Protein per serving | 39 g |
| Cost per serving | about $1.92 ($7.67 per batch) |
| Allergens | None of the major 9 allergens (check spice labels) |
Ingredients
- 1 1/2 lb (680 g) boneless, skinless chicken thighs, trimmed
- 1 1/2 lb (680 g) white or yellow potatoes, cut into 3/4-inch cubes
- 1 bag (12 oz / 340 g) frozen broccoli florets
- 1 1/2 tbsp (20 g) vegetable or olive oil, divided
- 2 tsp paprika (5 g)
- 1 tsp garlic powder (3 g)
- 1 tbsp (15 g) lemon juice
- Salt and black pepper
Steps
- Heat the oven. Heat the oven to 425°F and line a large rimmed sheet pan with parchment or foil. Use two pans if yours is smaller than 13 by 18 inches, so nothing steams.
- Start the potatoes. Toss the potatoes with 1 tablespoon oil, half the paprika and garlic powder, 1/2 teaspoon salt and pepper. Spread them out and roast for 15 minutes.
- Season the chicken. Meanwhile, toss the chicken thighs with the remaining oil, paprika, garlic powder, 1/2 teaspoon salt and pepper.
- Add the chicken. Push the potatoes to the edges, lay the thighs flat in the middle and roast for 12 minutes.
- Add the broccoli. Scatter the frozen broccoli over the pan (no need to thaw) and roast 8 to 10 minutes more, until the potatoes are browned and the thickest thigh reaches 165°F on an instant-read thermometer.
- Finish and portion. Drizzle with lemon juice, rest the chicken for 5 minutes and divide everything into 4 portions.
Nutrition per serving (estimate): 395 calories · 39 g protein · 32 g carbs · 13 g fat · 7 g fiber · 210 mg sodium.
How much protein is in sheet-pan chicken thighs and potatoes?
One serving has about 39 g of protein. Per serving, the chicken gives about 33 g, the potatoes about 3 g and the broccoli about 2 g; the rest comes from the smaller ingredients. That is more than the 25 to 30 g per meal target and leaves room for a lighter breakfast or snack. For more cheap recipes and a cost-per-protein table for 15 staple foods, see our guide to cheap high-protein meals.
How much does sheet-pan chicken thighs and potatoes cost per serving?
The pan costs about $7.67, or $1.92 per serving. The chicken is almost two-thirds of that, which is why the cut you buy matters most.
| Ingredient | Cost in this recipe |
|---|---|
| Boneless skinless chicken thighs | $4.82 |
| Potatoes | $1.46 |
| Frozen broccoli | $1.16 |
| Oil | $0.06 |
| Paprika | $0.07 |
| Garlic powder | $0.03 |
| Lemon juice | $0.06 |
| Total batch | $7.67 |
| Per serving (4) | $1.92 |
We priced Walmart’s family pack of boneless skinless thighs at an average of $3.22 a pound, versus a U.S. average of $4.17 a pound for boneless breast in August 2026 (Bureau of Labor Statistics). Family packs are sold by weight, so split and freeze what you do not cook this week.
How do I get crispy potatoes and juicy chicken on the same pan?
- Give the potatoes a 15-minute head start; they need longer than the chicken.
- Do not crowd the pan. Pieces that touch steam instead of browning, so use two pans if needed.
- Cut the potatoes the same size, about 3/4 inch, so they finish at the same time.
- Trust a thermometer, not the clock. Thighs are done at 165°F and stay tender even a little past that.
What can I substitute in sheet-pan chicken thighs and potatoes?
| Instead of | Use | Per-serving change |
|---|---|---|
| Chicken thighs | Boneless skinless chicken breast | +0 cal, +5 g protein, +$0.36 |
| Chicken thighs | 2 cans chickpeas, patted dry and roasted (vegetarian) | −30 cal, −24 g protein, −$0.75 |
| 1 1/2 lb potatoes | 3/4 lb potatoes plus a second bag of broccoli (lower-calorie) | −35 cal, +1 g protein, +$0.11 |
| 1 1/2 tbsp oil | 2 tsp oil | −25 cal, +0 g protein, −$0.01 |
Breast adds a little protein but costs more; the chickpea version is cheaper still but has far less protein, so pair it with Greek yogurt or eggs.
Which allergens does sheet-pan chicken thighs and potatoes contain?
This recipe contains None of the major 9 allergens (check spice labels). As written it has no major allergens. If you use a seasoning blend instead of plain spices, check it for wheat, soy or milk. Always check labels: packaged foods (broth, sauces, tortillas, protein powder) can contain allergens or be made in shared facilities.
Can I meal prep sheet-pan chicken thighs and potatoes?
Yes, this is one of the best recipes in the series for meal prep. Cool the pan for 15 to 20 minutes, divide into 4 containers and refrigerate. Reheat in the microwave or a 375°F oven until the chicken is hot. Potatoes soften a little in the fridge; a few minutes in a hot skillet or air fryer brings back the crisp. It freezes, but the potatoes get mealy, so freeze only the chicken if you can. The USDA rule of thumb: refrigerate within 2 hours, eat within 3 to 4 days, freeze up to 3 to 4 months for best quality and reheat to 165°F. USDA Food Safety and Inspection Service
More high-protein recipes to try
Frequently asked questions
How many calories and how much protein are in sheet-pan chicken thighs and potatoes?
One serving, a quarter of the pan, has about 395 calories and 39 g protein.
How much does this sheet-pan dinner cost?
About $7.67 for 4 servings, or $1.92 per serving, using Walmart.com and Bureau of Labor Statistics prices from August to October 2026.
Are chicken thighs good for weight loss?
They can be. According to USDA data, 4 oz of raw boneless skinless thigh has about 137 calories and 22 g protein, compared with about 136 calories and 25 g for breast, and thighs usually cost less per pound.
Can I use bone-in chicken thighs?
Yes. Bone-in thighs are often cheaper per pound, but you pay for bone you do not eat and they need about 35 to 45 minutes at 425°F to reach 165°F, so add them with the potatoes from the start.
Key takeaways
- 395 calories and 39 g protein per serving, $1.92 a serving, 4 servings in 50 minutes.
- Best for meal prep: one pan covers a dinner and three lunches, and the thighs stay juicy when reheated.
- Use breast for slightly more protein or roasted chickpeas for a cheaper vegetarian pan.
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How we calculated nutrition and cost: calories and protein are estimates computed from standard USDA FoodData Central values for each ingredient (SR Legacy entries), rounded to the nearest 5 calories and 1 gram. Costs use Walmart.com online prices checked on October 8, 2026 and U.S. city average prices from the Bureau of Labor Statistics (August 2026), charged only for the amount the recipe uses; salt, pepper and water are not included in the cost, and sodium figures exclude salt you add while cooking. Brands, stores and prices vary, so check your labels and receipts.
Not medical advice. This recipe is general information for healthy adults, written by our editorial team. Talk with your doctor or a registered dietitian before changing your diet, especially if you have kidney disease, diabetes, food allergies or another health condition.
