This Sheet Pan Orange Chicken and Broccoli recipe is undoubtedly one of those that quickly become a regular part of your supper routine.

In fact, I found this recipe when a close friend told me that she had been preparing healthier versions of her family’s favorite takeout dishes. She said to me, “Once you try homemade orange chicken, you’ll never look back.” Takeout orange chicken has long been one of my guilty loves, so at first I wasn’t entirely persuaded. However, after trying this recipe, I realized exactly what she meant..

Sheet Pan Orange Chicken and Broccoli (Anti-Inflammatory)

A Healthy, Flavor-Packed One-Pan Dinner

If you’re looking for an easy, nutritious meal that’s packed with vibrant vegetables and lean protein, this Sheet Pan Orange Chicken and Broccoli is the perfect choice. Inspired by classic takeout flavors but made with wholesome ingredients, this anti-inflammatory recipe features juicy chicken, crisp broccoli, colorful bell peppers, and onions tossed in a naturally sweet orange-ginger glaze. Everything cooks together on one sheet pan for easy preparation and minimal cleanup.

This healthy dinner is rich in antioxidants, vitamin C, fiber, and lean protein while avoiding refined sugars and excessive oils found in many restaurant versions.

Why You’ll Love This Recipe

• One-pan meal with easy cleanup
• Naturally anti-inflammatory ingredients
• High in lean protein
• Rich in antioxidants and vitamin C
• Better than takeout
• Family-friendly
• Perfect for meal prep
• Gluten-free option available
• Dairy-free
• Ready in about 40 minutes

Preparation Time

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

Servings: 4

Ingredients

For the Chicken

• 1½ pounds boneless skinless chicken breast, cut into bite-size cubes
• 2 tablespoons avocado oil or olive oil
• 2 tablespoons cornstarch (or arrowroot starch)
• 1 teaspoon garlic powder
• ½ teaspoon black pepper
• ½ teaspoon sea salt

Vegetables

• 3 cups broccoli florets
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 medium onion, cut into chunks

Healthy Orange Sauce

• ¾ cup fresh orange juice
• 1 tablespoon orange zest
• 2 tablespoons low-sodium soy sauce or coconut aminos
• 1 tablespoon raw honey or pure maple syrup
• 1 tablespoon rice vinegar
• 3 cloves garlic, minced
• 1 tablespoon fresh grated ginger
• 1 teaspoon sesame oil
• 1 tablespoon arrowroot or cornstarch mixed with 2 tablespoons water

Garnish

• Sesame seeds
• Green onions
• Orange slices (optional)

Instructions

Step 1

Preheat your oven to 425°F (220°C).

Line a large sheet pan with parchment paper.

Step 2

Combine chicken with:

• Oil
• Cornstarch
• Garlic powder
• Salt
• Pepper

Mix until evenly coated.

Step 3

Arrange chicken on one side of the sheet pan.

Place broccoli, peppers, and onions on the other side.

Drizzle vegetables with a little olive oil and season lightly with salt and pepper.

Step 4

Bake for 15 minutes.

Step 5

Meanwhile, prepare the orange sauce.

Combine:

• Orange juice
• Orange zest
• Soy sauce
• Honey
• Garlic
• Ginger
• Rice vinegar
• Sesame oil

Bring to a simmer in a saucepan.

Add arrowroot slurry and cook until thickened.

Step 6

Remove the sheet pan from the oven.

Pour the orange sauce over the chicken and vegetables.

Gently toss everything together.

Return to the oven for another 8–10 minutes, until the chicken reaches an internal temperature of 165°F (74°C).

Step 7

Sprinkle with:

• Sesame seeds
• Green onions

Serve immediately.

Why This Recipe Is Anti-Inflammatory

This recipe contains several ingredients known for supporting an anti-inflammatory eating pattern:

• Fresh ginger helps support healthy inflammatory responses.
• Garlic contains sulfur compounds with antioxidant properties.
• Broccoli provides sulforaphane and vitamin C.
• Bell peppers are rich in antioxidants.
• Fresh oranges supply vitamin C and flavonoids.
• Olive oil or avocado oil provides heart-healthy fats.
• Lean chicken offers high-quality protein with less saturated fat than many cuts of red meat.

Serving Suggestions

Serve with:

• Brown rice
• Quinoa
• Cauliflower rice
• Wild rice
• Jasmine rice
• Steamed vegetables
• Asian cucumber salad
• Roasted Brussels sprouts
• Garlic green beans
• Edamame

Recipe Variations

Low-Carb Version

Serve over cauliflower rice instead of traditional rice.

Gluten-Free

Replace soy sauce with tamari or coconut aminos.

Keto Version

Use a keto-approved sweetener instead of honey and reduce the amount of orange juice.

Spicy Orange Chicken

Add:

• Red pepper flakes
• Sriracha
• Chili garlic sauce

Vegetarian

Replace chicken with:

• Tofu
• Tempeh
• Chickpeas

Extra Veggies

Try adding:

• Carrots
• Snap peas
• Zucchini
• Mushrooms
• Asparagus

Storage

Refrigerator:

Store in an airtight container for up to 4 days.

Freezer:

Freeze for up to 2 months.

Reheat:

Warm in the microwave or bake at 350°F until heated through.

Nutrition (Approximate Per Serving)

• Calories: 360
• Protein: 35 g
• Carbohydrates: 22 g
• Fiber: 5 g
• Sugar: 11 g
• Fat: 14 g
• Saturated Fat: 2 g
• Cholesterol: 85 mg
• Sodium: 480 mg
• Vitamin C: 140% DV
• Vitamin A: 35% DV
• Calcium: 8% DV
• Iron: 10% DV

Expert Tips

• Fresh orange juice creates the brightest flavor.
• Don’t overcrowd the sheet pan for better caramelization.
• Roast vegetables until lightly browned for extra flavor.
• Fresh ginger tastes much better than powdered ginger.
• Double the sauce if serving with rice.
• Use a meat thermometer to avoid overcooking the chicken.

Frequently Asked Questions

Can I use chicken thighs?

Yes. Boneless, skinless chicken thighs stay extra juicy and work well in this recipe.

Can I make this ahead of time?

Absolutely. Prepare the sauce and chop the vegetables up to one day in advance.

Is this recipe good for meal prep?

Yes. It stores well and reheats beautifully for lunches or quick dinners.

Can I use frozen broccoli?

Yes, but thaw and pat it dry first to prevent excess moisture.

Can I air fry the chicken instead?

Yes. Air fry at 400°F (200°C) for 10–12 minutes, then toss with the orange sauce and roasted vegetables.

What can I substitute for honey?

Pure maple syrup or a natural sugar-free sweetener are great alternatives.

Related Questions

• Is orange chicken healthy?
• What vegetables pair well with orange chicken?
• How do I make homemade orange sauce?
• Can I freeze sheet pan meals?
• What’s the best rice for orange chicken?
• Is broccoli anti-inflammatory?
• Can I make orange chicken without cornstarch?
• What are the healthiest sheet pan dinners?
• How can I reduce sodium in homemade orange chicken?
• What proteins can replace chicken in this recipe?

Final Thoughts

This Sheet Pan Orange Chicken and Broccoli is a delicious way to enjoy the bold flavors of your favorite takeout while embracing a healthier, anti-inflammatory lifestyle. With lean protein, colorful vegetables, fresh citrus, and aromatic ginger and garlic, it’s a balanced meal that’s easy enough for busy weeknights yet impressive enough for guests. Whether you’re focused on clean eating, meal prepping, or simply adding more wholesome recipes to your routine, this one-pan dinner delivers satisfying flavor, nutrition, and convenience in every bite.