Sheet-Pan Chicken Thighs with Orange, Fennel and Honey
Golden chicken thighs roasted with sweet fennel, carrots and orange rounds, finished with a shiny honey-orange syrup.
- AIP
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Paleo
- Kid-friendly
- Sheet pan
- Gluten-free dairy-free
Plan it for your familyFree on iPhone, Android and the web.
Ingredients
- 700 g boneless skinless chicken thighs
- 3 tbsp olive oil
- 2 small fennel bulbs, cut into thick wedges
- 4 medium carrots, cut into thick batons
- 1 medium red onion, cut into thick wedges
- 2 large oranges, one sliced into rounds, one juiced
- 2 tbsp fresh rosemary, chopped
- 3 cloves garlic, smashed
- 1 tbsp honey
- 1 tsp salt
Method
- Toss the chicken and vegetables with the oil, salt, garlic and rosemary.
- Roast at 220°F—no, at 425°F with the orange rounds tucked around the chicken until golden.35 min timer
- Simmer the orange juice and honey in a small pot until syrupy.3 min timer
- Set out the kids' share of chicken, carrots and fennel before the honey drizzle.Kids’ plate comes out here
- Drizzle the glossy orange syrup over the tray and rest briefly.5 min timer
Kids’ plate: Orange sunshine chicken tray
On the plate: Plain golden chicken pieces, soft roasted carrots and fennel, with the honey syrup drizzled on just theirs.
Make it a game: Find the orange 'sun slice' hiding next to the chicken on each plate.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Chicken and vegetables roasted in olive oil with rosemary and orange, no grains, dairy or nightshades.
- Hashimoto's thyroiditis: Everything gluten-free, flavoured with citrus, garlic and rosemary rather than soy.
- Pregnant: No raw, unpasteurised or alcoholic ingredients; the chicken roasts right through on the tray.
- Toddler (1–3): Sweet roasted carrots and fennel that turn spoon-soft, with tender chicken to pick apart.
- Kid (4–12): Sweet orange chicken with no hot spice, and a honey syrup just for the kids' tray.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, Gluten-free dairy-free recipes.