⏱ 60 min total

Sheet Pan Cajun Chicken and Veggies

Name: Sheet Pan Cajun Chicken and Veggies
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ½ tsp Paprika; ⅜ tsp Garlic powder; ⅜ tsp Salt; ¼ tsp, ground Oregano; ¼ tsp, ground Thyme; ³⁄₁₆ tsp Onion powder; ³⁄₁₆ tsp Black pepper; ⅛ tsp Cayenne pepper; 1 thigh, bone removed Chicken thigh; 1 Potato small Potato; 1 tbsp Olive oil; ³⁄₁₆ medium Red bell pepper; ⅛ small raw Red onion; 1 tbsp Parsley

Per 1 serving · 319 g · 14 ingredients

Calories

482

24%
of a 2,000 cal day

Protein
20g
16% of calories
Carbs
35g
29% of calories
Fat
30g
55% of calories

Portion

At a glance

One serving of Sheet Pan Cajun Chicken and Veggies (319 g) has 482 calories, with 20 g of protein, 35 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (40% DV), dietary fiber (20% DV) and Vitamin C (77% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 31% and 31% of the daily value.

Per 100 g

151cal

medium energy density

Protein per 100 cal

4.1g

Net carbs

29g

carbs minus fiber

Fiber

5.5g

2.6 g sugar

High in

20%+ of the daily value

Protein40%
Dietary fiber20%
Vitamin C77%
Vitamin E21%
Vitamin K73%
Niacin41%

Good source of

10–19% of the daily value

Vitamin A12%
Thiamine16%
Riboflavin (B2)17%
Folate (B9)13%
Pantothenic acid16%
Choline12%

Watch

20%+ of the daily value

Sodium44%
Saturated fat31%
Cholesterol31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min

1
Preheat the oven to 425°F.
2
Mix all the seasoning ingredients in a small bowl or shake them together in a small resealable bag.
3
Place the chicken thighs skin-side down on a large rimmed baking sheet. Drizzle and rub one-quarter of the olive oil over the thighs and sprinkle with seasoning mixture to taste.
4
Flip the chicken and drizzle with another quarter of the olive oil. Season with more seasoning to taste.
5
Toss the diced potatoes with half of the remaining olive oil and seasoning to taste. Arrange them around the chicken on the baking sheet, and roast for 30 minutes.
6
Remove from the oven, add the bell pepper and red onion over the potatoes, and toss with remaining olive oil. Return to the oven and roast for another 10-15 minutes until the chicken is golden and cooked through to 165°F and the potatoes are tender. Broil for a few minutes if desired for additional browning.
7
Serve garnished with fresh chopped parsley.

Vitamins & minerals

Amounts for 1 serving (319 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	106 μg	12%
Vitamin C	69 mg	77%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	21%
Vitamin K	87 μg	73%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.2 mg	17%
Niacin	7 mg	41%
Vitamin B6	1 mg	74%
Folate (B9)	50 μg	13%
Vitamin B12	1 μg	24%
Pantothenic acid	1 mg	16%
Choline	67 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	57 mg	6%
Iron	3 mg	41%
Potassium	1,040 mg	22%
Magnesium	67 mg	16%
Phosphorus	265 mg	38%
Zinc	2 mg	17%
Copper	0.3 mg	28%
Manganese	0.4 mg	19%
Selenium	19 μg	34%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	11 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	908 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	0.5 g	—
Monounsaturated fats	16 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	22 μg	—
Serine	1 g	—
Starch	26 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	3 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 482 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

91min
Walking (3.5 mph)
58min
Cycling (moderate)
40min
Running (6 mph)
68min
Swimming laps

Common questions

How many calories are in Sheet Pan Cajun Chicken and Veggies?

One serving of Sheet Pan Cajun Chicken and Veggies (1 serving) has 482 calories, which works out to 151 calories per 100 g. That is about 24% of a 2,000-calorie day.

Are Sheet Pan Cajun Chicken and Veggies high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Sheet Pan Cajun Chicken and Veggies keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sheet Pan Cajun Chicken and Veggies?

1022 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sheet Pan Cajun Chicken and Veggies?

2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (319 g)

Calories482

% Daily Value*

Total fat 30g	38%
Saturated fat 6.2g	31%
Trans fat 0.1g
Cholesterol 92mg	31%
Sodium 1,022mg	44%
Total carbohydrate 35g	13%
Dietary fiber 5.5g	20%
Total sugars 2.6g
Protein 20g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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