Sweet and spicy honey turmeric chicken thighs with roasted cauliflower and grapes using antioxidant-rich turmeric is an easy, healthy weeknight sheet pan dinner that your family will love! (gluten-free, dairy-free, nut-free)
Looking for an easy, healthy weeknight meal that is different from your typical dinner? I’ve got just the recipe for you – honey turmeric chicken thighs with roasted cauliflower and grapes!
Why You’ll Love this Honey Turmeric Chicken Recipe
It might sound like a mouthful, but it’s actually so simple to make and a delicious change-up from your regular rotation. Crispy-skinned chicken thighs flavored with warming turmeric and honey team up with spiced roasted cauliflower, onions, and sweet roasted grapes for ultimate combination of savory, spicy and sweet. And it’s all made on a sheet pan in your oven.
Benefits of Turmeric
If you haven’t jumped on the turmeric train yet, you might consider adding it to your regular rotation. Turmeric is a bright yellow spice commonly used in Indian cooking. It’s known for it’s powerful antioxidant and anti-inflammatory properties due to the compound curcumin. Studies have linked curcumin to(1,2):
- Reduced systemic inflammation
- Reduced pain from inflammatory conditions, such as osteoarthritis, as well as exercise-induced inflammation
- Reduced oxidative stress
- Possible protection against degenerative brain disease, such as Alzheimer’s
- Improvement in several markers of endothelial function, which is related to heart disease
- Possible mechanisms that could helps treat and prevent certain types on cancer (though these haven’t yet been studied properly in humans).
- Possible improvement in symptoms of depression
It’s important to note that many of these studies are based on large dose supplements. Also, bioavailability of curcumin (or your body’s ability to use it) is very low. It’s increased by compounds in black pepper, and well as by dietary fat, both of which are present in this recipe. So let’s get cooking!
How to Make Honey Turmeric Chicken Thighs with Roasted Cauliflower and Grapes
- Make the spice mix – mix up all the spices (turmeric, garlic, ginger, cayenne, salt and pepper) with the honey and 2 tsp of the oil. This way you only have one thing to spread all over the chicken and cauliflower.
- Rub the chicken thighs with 2 tsp of the spice mix – both under and over the skin. Reserve some of the mix for the cauliflower.
- Sear the chicken thighs on the stove – this helps the skin get crispy.
- Toss the cauliflower and onions with the spice mix – add the veggies to a bowl and toss with remaining spice mix and 1 tsp of oil. You may have to use your hands to coat the cauliflower evenly. Then be sure to wash them – they’ll turn yellow!
- Place seared chicken and cauliflower on a baking sheet. Bake the chicken and cauliflower.
- Remove the sheet from the oven and add the grapes. Then bake an additional 10-15 minutes.
- Turn the oven to broil. This will help you get a nice final crisp on the chicken and cauliflower.
A few pro tips for making this chicken dinner perfectly:
- Don’t skip the searing! It will make the thighs get that nice crisp skin that you love.
- Leave enough room between all the vegetables and chicken thighs on the baking sheet. This will help them roast and caramelize instead of steam.
- Turmeric will turn your hands yellow. Use gloves if you want to make cleanup easy.
- If you like things extra spicy, increase the cayenne to 1/2 or 3/4 tsp.
- You can round out this sheet pan meal with a green salad or the starch of your choice, such as rice or sweet potatoes if you’d like.
If you’re looking for more delicious ways to eat more turmeric, try these recipes:
- Golden Milk Oats
- Mango Ginger Turmeric Smoothie
- Mango Turmeric Chia Pudding
- Immune Boosting Grapefruit Smoothie
- Pineapple Beet Turmeric Juice
If you make this recipe and love it, please give it a star rating in the comments below!
PrintSheet Pan Honey Turmeric Chicken Thighs with Cauliflower and Roasted Grapes
Sweet and spicy honey turmeric chicken thighs with roasted cauliflower and grapes using antioxidant-rich turmeric is an easy, healthy weeknight sheet pan dinner that your family will love! (gluten-free, dairy-free, nut-free)
- Prep Time: 15 min
- Cook Time: 30 min
- Total Time: 45 minutes
- Yield: 3-4 servings 1x
- Category: Main dish
- Method: Baked
- Cuisine: American
Ingredients
- 4 bone-in, skin-on chicken thighs
- 2 tsp turmeric
- 2 tsp garlic powder
- 1 tsp ginger
- 1/4 tsp cayenne
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp honey
- 4 tsp avocado or olive oil, divided
- 1 small head cauliflower, cut into florets
- 1/2 red onion, sliced
- 2 cups red seedless grapes
- Fresh cilantro, chopped (optional)
Instructions
- Heat oven to 400°F. Line a baking sheet with parchment or a silicone baking mat.
- In a small bowl, mix turmeric, garlic powder, ginger, cayenne, salt, pepper, honey and 2 tsp of the oil.
- Pat chicken thighs dry with a paper towel. Rub 2 tsp of the spice mixture on the chicken thighs and under the skin.
- Heat a large cast-iron or nonstick skillet over medium-high heat. Add 1 tsp of the oil and swirl to coat the pan. Sear chicken thighs, skin side down, for about 2 minutes. Transfer chicken to the baking sheet.
- In a large bowl, toss cauliflower florets and sliced onion with remaining spice mixture and remaining 1 tsp of oil. Spread onto baking sheet in a single layer around the chicken thighs.
- Place baking sheet in the oven and cook for 15 minutes.
- Remove from oven, stir the cauliflower, and spread grapes onto the tray. Roast an additional 10 minutes, or until a thermometer inserted into the center of the chicken reaches 165°F.
- Turn oven to broil and place under the broiler for 1-2 minutes.
- Remove from oven and sprinkle with cilantro or mint before serving (optional).
Notes
- Don’t skip the searing! It will make the thighs get that nice crisp skin that you love.
- Leave enough room between all the vegetables and chicken thighs on the baking sheet. This will help them roast and caramelize instead of steam.
- Turmeric will turn your hands yellow. Use gloves if you want to make cleanup easy.
- If you like things extra spicy, increase the cayenne to 1/2 or 3/4 tsp.
- You can round out this sheet pan meal with a green salad or the starch of your choice, such as rice or sweet potatoes if you’d like.
- This recipe is great for meal prep!
Keywords: honey turmeric chicken, chicken with roasted cauliflower and grapes, sheet pan chicken dinner
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
- https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
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