Table of Contents: Healthy Sheet Pan Buffalo Chicken

Healthy Sheet Pan Buffalo Chicken

Remember when a quick, delicious dinner felt like a distant dream? Between work, family, and everything else life throws your way, finding the time (and energy!) to cook a satisfying meal can be a real challenge. But what if I told you a restaurant-quality, flavor-packed dinner could be on your table in under 40 minutes, with minimal cleanup?

This Healthy Sheet Pan Buffalo Chicken recipe is the answer! It’s a game-changer for busy weeknights, casual gatherings, or even a festive appetizer spread during the holidays.

This isn’t your typical, overly-processed buffalo chicken. We’re focusing on fresh ingredients and smart cooking techniques to deliver all the bold flavor you crave, without the guilt. Diced chicken breasts and baby potatoes roast to golden perfection alongside sweet red onion, all tossed in a tangy, slightly spicy buffalo sauce.

The best part? Everything cooks on one sheet pan, meaning fewer dishes and more time enjoying your meal. It’s a quick and easy dinner that doesn’t compromise on taste or nutrition. We’ll even show you how to whip up a lighter, healthier blue cheese dip to complete the experience.

This recipe is perfect for those looking for buffalo chicken healthy options. It’s a fantastic way to enjoy a classic comfort food while staying on track with your wellness goals. Whether you’re hosting a game-day party or simply need a reliable weeknight meal, this sheet pan dinner will become a new favorite.

Alternate Names & Variations

You might also find this recipe under names like “Buffalo Chicken and Potatoes,” “Sheet Pan Spicy Chicken,” or “Roasted Buffalo Chicken.” For a slightly different take, try swapping the baby white potatoes for sweet potatoes for added sweetness and nutrients.

You could also add other vegetables like broccoli florets or bell peppers to the sheet pan for a more colorful and complete meal. If you’re looking for a sheet pan dinner that’s even faster, consider using pre-cut chicken and potatoes.

Ingredients: Healthy Sheet Pan Buffalo Chicken

Here’s what you’ll need to create this delicious and healthy meal:

For the Sheet Pan:

* 1 lb baby white potatoes, diced into 1-inch pieces
* 1 red onion, sliced into wedges
* 2 large chicken breasts, cut into 1-inch dice
* 1/2 tbsp olive oil
* 1/2 tbsp paprika (smoked paprika adds a lovely depth of flavor!)
* 2 tsp garlic powder
* 2 tsp onion powder
* 1/2 tsp salt
* 1/4 cup buffalo sauce (see notes below for a healthier option!)

* 2 tbsp diced green onions, for garnish

For the Blue Cheese Sauce:

* 1/2 cup plain Greek yogurt (full-fat or 2% for creaminess)
* 2 tbsp white vinegar (or lemon juice)
* 2 oz blue cheese, crumbled
* Salt + pepper to taste

Step-by-Step Instructions

1. Preheat & Prep: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
2. Season the Potatoes & Onion: In a large bowl, toss the diced potatoes and sliced red onion with olive oil, paprika, garlic powder, onion powder, and salt. Spread them in a single layer on the prepared baking sheet.

3. Roast the Vegetables: Roast the potatoes and onion for 15 minutes, flipping halfway through, until they begin to soften and slightly brown.
4. Add the Chicken: Add the diced chicken breasts to the baking sheet with the potatoes and onion. Toss everything together to ensure the chicken is coated with the seasoning from the vegetables.
5. Continue Roasting: Return the sheet pan to the oven and roast for another 15-20 minutes, or until the chicken is cooked through and the potatoes are tender. The internal temperature of the chicken should reach 165°F (74°C). Chef’s Tip: Don’t overcrowd the pan! If necessary, use two baking sheets to ensure everything roasts evenly.

6. Buffalo Sauce Time: Remove the sheet pan from the oven. Pour the buffalo sauce over the chicken and vegetables, and toss to coat everything evenly.
7. Final Roast: Return the sheet pan to the oven for a final 5 minutes to allow the sauce to caramelize slightly.
8. Make the Blue Cheese Sauce: While the chicken is finishing, prepare the blue cheese sauce. In a small bowl, combine the Greek yogurt, white vinegar, and crumbled blue cheese. Season with salt and pepper to taste. Substitution Tip: If you’re not a fan of blue cheese, try a ranch dressing made with Greek yogurt instead.

9. Garnish & Serve: Remove the sheet pan from the oven and garnish with diced green onions. Serve immediately with the blue cheese sauce for dipping.

Recipe Card Block (Quick Reference)

This Healthy Sheet Pan Buffalo Chicken is ready in under 40 minutes! Prep time is approximately 10 minutes, cook time is around 25-30 minutes, making the total time 35-40 minutes. This recipe yields approximately 4 servings. The approximate calorie count per serving is around 400-450, depending on the buffalo sauce and Greek yogurt used.

Why This Recipe Works & Expert Tips

This recipe works because it leverages the power of sheet pan cooking – simplicity and efficiency! Roasting the potatoes and onion first gives them a head start, ensuring they’re tender and flavorful by the time the chicken is cooked through.

Using diced chicken breasts ensures even cooking and maximum sauce coverage.

The key to keeping this buffalo chicken healthy is choosing a good quality buffalo sauce with minimal added sugars and unhealthy fats. Look for brands that use vinegar as a base and avoid those with high fructose corn syrup.

Using Greek yogurt in the blue cheese sauce significantly reduces the fat content while still providing a creamy, tangy flavor. This is truly easy comfort food for family dinners that everyone will enjoy.

Storage, Freezing, and Reheating Tips

Storage: Leftover Healthy Sheet Pan Buffalo Chicken can be stored in an airtight container in the refrigerator for up to 3-4 days.

Freezing: While the texture of the potatoes may change slightly, you can freeze this dish. Allow the chicken and vegetables to cool completely, then transfer to a freezer-safe container or bag. It can be frozen for up to 2-3 months.

Reheating: Reheat in the oven at 350°F (175°C) for 15-20 minutes, or until heated through. You can also reheat in the microwave, but the chicken may become slightly drier. Adding a tablespoon of water or broth can help retain moisture. This makes it a great quick and easy dinner option even the next day!

People Also Ask: Healthy Sheet Pan Buffalo Chicken

How do you make healthy sheet pan buffalo chicken?

This Healthy Sheet Pan Buffalo Chicken recipe focuses on using lean protein (chicken breast), nutrient-rich vegetables (potatoes and onion), and a lighter approach to the sauce and dip. We use a moderate amount of buffalo sauce and encourage choosing a brand with lower sugar content.

The Greek yogurt-based blue cheese sauce is a significant upgrade from traditional, mayonnaise-heavy versions. Roasting instead of frying also contributes to a healthier final product. It’s all about making smart swaps without sacrificing the bold flavor you love.

What vegetables pair well with buffalo chicken?

Beyond potatoes and onion, many vegetables complement the spicy and tangy flavors of buffalo chicken. Broccoli, carrots, celery, and bell peppers are all excellent choices. You can roast them alongside the chicken on the same sheet pan, or serve them as a side dish.

A simple side salad with a light vinaigrette also provides a refreshing contrast. Consider adding a touch of sweetness with roasted sweet potatoes or Brussels sprouts.

How do you make a healthy buffalo sauce?

Making your own buffalo chicken healthy sauce is surprisingly easy! Start with a base of white vinegar or apple cider vinegar. Add hot sauce (like Frank’s RedHot), a touch of butter (or olive oil for a completely fat-free option), garlic powder, onion powder, and a pinch of cayenne pepper for extra heat.

You can also add a small amount of honey or maple syrup for sweetness, but use it sparingly.

Is this a quick weeknight dinner?

Absolutely! This Healthy Sheet Pan Buffalo Chicken is designed to be a quick and easy dinner. With a prep time of just 10 minutes and a cook time of around 25-30 minutes, you can have a delicious and satisfying meal on the table in under 40 minutes. The one-pan cleanup makes it even more appealing for busy weeknights.

Conclusion: Healthy Sheet Pan Buffalo Chicken

I hope you’re as excited to try this Healthy Sheet Pan Buffalo Chicken recipe as I am! It’s a fantastic way to enjoy a classic flavor combination without spending hours in the kitchen. Don’t be afraid to experiment with different vegetables or adjust the amount of buffalo sauce to suit your spice preference.

If you give this recipe a try, please let me know how it turns out in the comments below. I love hearing from you! And don’t forget to share your photos on social media – tag me so I can see your creations!