Hot Honey Chicken Sheet Pan Dinner (THM-Friendly & Family Approved)

This hot honey chicken sheet pan dinner is an easy, Trim Healthy Mama–friendly weeknight meal that combines sweet, spicy, and smoky flavors in one pan. It uses simple ingredients, comes together quickly, and is completely special-ingredient free—perfect for busy families and THM followers who want dinner done without fuss.

Tender roasted sweet potatoes, juicy chicken, and red onion are seasoned with a smoky spice blend, then finished with hot honey, feta, and fresh jalapeño for a burst of flavor. It feels like a fun restaurant-style meal but is simple enough for any weeknight.

Why You’ll Love This Hot Honey Chicken Sheet Pan Dinner

• One pan, easy cleanup: Everything roasts on a single sheet pan.

• Family approved: You can easily control the heat so spicy-lovers and spice-avoiders are both happy.

• THM-friendly: Works as a THM E sheet pan dinner when made with chicken breast and light added fat.

• No special ingredients: Just chicken, sweet potatoes, pantry spices, and a few simple toppings.

• Use reduced fat or fate free feta

• Fast and flavorful: About 35–40 minutes from start to finish.

Hot Honey Chicken Sheet Pan Dinner Recipe

Ingredients

• 4 cups sweet potato, cut into small cubes (smaller pieces help them cook faster)

• 1½ lbs chicken breasts, cut into larger chunks

• 1 medium–large red onion, cut into chunks

• 1 tablespoon olive oil

• 2 teaspoons garlic powder

• 1 teaspoon onion powder

• 2 teaspoons smoked paprika

• 1 teaspoon salt

• ½ teaspoon black pepper

• ¼–½ teaspoon cayenne pepper (optional, for extra heat)

For topping:

• Fresh jalapeño slices

• 2 oz feta cheese, crumbled You can use reduced fat or fat-free if desired

• 2 tablespoons hot honey

How to Make Hot Honey Chicken Sheet Pan Dinner

1. Preheat the oven to 425°F. Line a large sheet pan with parchment paper for easier cleanup, if desired.

2. Season the chicken and veggies:
   In a large bowl, add the sweet potato cubes, chicken chunks, and red onion. Drizzle with olive oil. Sprinkle on the garlic powder, onion powder, smoked paprika, salt, black pepper, and cayenne (if using). Toss well until everything is evenly coated.

3. Spread on the sheet pan:
   Pour the mixture onto your sheet pan and spread it into a single layer so the chicken and vegetables roast instead of steam.

4. Roast the first side:
   Bake for 15 minutes at 425°F.

5. Toss and continue baking:
   Remove the pan from the oven, toss everything around with a spatula, and return to the oven for another 10–15 minutes, until the chicken is cooked through and the sweet potatoes are tender and starting to caramelize on the edges.

6. Add toppings:
   Scatter the fresh jalapeño slices and crumbled feta over the hot sheet pan, then drizzle with the hot honey.

7. Finish in the oven:
   Return the pan to the oven for about 5 more minutes to warm the toppings and let the flavors meld.

8. Serve:
   Serve hot straight from the pan. Enjoy as is, or pair with a simple side salad or extra nonstarchy veggies.

Tips, Variations & THM Notes

• Cut the sweet potatoes small: Aim for small, even cubes so they cook through in the same time as the chicken.

• Adjust the spice level:

  • For mild: skip the cayenne and jalapeño and use a light drizzle of hot honey.

  • For spicy: use the full ½ teaspoon cayenne and extra jalapeño slices.

• Make it a THM E meal:

  • Use lean chicken breast.

  • Keep added fat to about 1 tablespoon olive oil across 4 or more servings.

  • Feta and hot honey are used lightly as toppings, so they still fit in E territory for most.

• Want a crossover?

  • Add a little extra olive oil, or swap in some chicken thighs, or serve with avocado on the side.

This THM sheet pan dinner is especially great on busy nights when you want a flavorful, satisfying meal without digging into complicated recipes or special products.

FAQs About This Hot Honey Chicken Sheet Pan Dinner

Is this hot honey chicken sheet pan dinner THM-compliant?
Yes. When made with chicken breast, limited added fat (about 1 tablespoon olive oil), and light toppings, this recipe works as a THM E dinner for most people. You get lean protein from the chicken and healthy carbs from the sweet potatoes.

Can I make this less spicy for kids?
Absolutely. Leave out the cayenne pepper and jalapeño, then drizzle a smaller amount of hot honey over individual adult portions. You could also use regular honey on the kids’ portions and hot honey on yours.

How can I prep this ahead of time?
You can chop the sweet potatoes, chicken, and onion ahead and keep them in the fridge (in separate containers or together), then toss with oil and seasonings right before baking. Leftovers reheat well in the oven or air fryer.

This hot honey chicken sheet pan dinner is a great way to add variety and bold flavor to your Trim Healthy Mama meal rotation—without complicating your life. If you try it, let me know how your family likes it!