Healthy Caribbean Chicken Curry Sheet Pan Dinner

Healthy Caribbean Chicken Curry Sheet Pan Dinner (Low Carb, Gluten Free, and Dairy Free!)

Caribbean Chicken Curry Sheet Pan Dinner

Yield: 4 servings

Prep Time:15 minutes

Cook Time:30 minutes

5 / 5 (1 Reviews)
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Bold Saucy Caribbean Chicken Curry Sheet Pan Dinner – Easy to make on one single baking sheet! This zesty recipe is low carb, gluten free, and dairy free!


  • 2 pounds boneless skinless chicken thighs (4-6 pieces)
  • 1 red onion
  • 1 red bell pepper
  • 1 large sweet potato
  • 1 tablespoon fresh thyme leaves (1 teaspoon dried)
  • 1 1/2 teaspoon curry powder
  • 1 teaspoon chinese five spice powder (or allspice)
  • 1/4 – 1/2 teaspoon cayenne pepper
  • 13 ounce can unsweetened coconut milk
  • 2-3 garlic cloves
  • 2 tablespoons fresh grated ginger
  • 2 tablespoons honey
  • 1 1/2 teaspoons corn starch or arrow root powder
  • Salt and pepper


  1. Preheat the oven to 425 degrees F. Lay a large rimmed 18X13 inch “half sheet” baking pan out and spray with nonstick cooking spray. Place the chicken thighs on the baking sheet.
  2. Peel the onion, and cut into quarters. Then slice into 1/4 inch wedges. Seed the bell pepper, and slice into 1/4 inch strips. Then cut the strips in half. Peel the sweet potato, and cut into 1/4 inch rounds. Then cut all the rounds into quarters. Spread the vegetables out on the baking sheet in a single layer.
  3. Sprinkle the top of the chicken and vegetables with curry powder, chinese five spice, cayenne, thyme, 1 1/2 teaspoons salt, and black pepper to taste. Bake for 20 minutes.
  4. Meanwhile, place the coconut milk, peeled garlic cloves, ginger, honey, and cornstarch in the blender. Puree until smooth.
  5. After 20 minutes, remove the sheet pan from the oven. Pour the coconut mixture over the top of the chicken and veggies. Jiggle the pan a little to help mix the roasted spices into the coconut milk. Then place back in the oven for 10 minutes, or until the curry sauce simmers. Serve warm.

NOTES: This is a great low carb recipe as-is, However it tastes amazing over rice and can stretch to serve six people. Feel free to substitute other vegetables/ingredients such as green beans, zucchini, or chickpeas.

Nutrition Information

Yield: 4 servings, Serving Size: 4

  • Amount Per Serving:
  • Calories: 414 Calories
  • Total Fat: 23.2g
  • Saturated Fat: 15.4g
  • Cholesterol: 65mg
  • Sodium: 397mg
  • Carbohydrates: 29.6g
  • Fiber: 3.4g
  • Sugar: 16.7g
  • Protein: 24.3g
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Making this recipe? Why not take a quick shot and share it on Instagram! Make sure to tag it #ASpicyPerspective so we can see what you're cooking!


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15 comments on “Healthy Caribbean Chicken Curry Sheet Pan Dinner

  1. Jenny Flakeposted February 15, 2017 at 6:47 am Reply

    What a great looking dinner recipe!  Love!

  2. Maria Lichtyposted February 15, 2017 at 9:53 am Reply

    An easy weeknight meal that the whole family will love sounds like a win to me!

  3. Kevin @ Closet Cookingposted February 15, 2017 at 11:57 am Reply

    Love that this curry is roasted on a pan!

  4. Heather Christoposted February 15, 2017 at 1:12 pm Reply

    I just love these flavors! 

  5. Julie @ Table for Twoposted February 15, 2017 at 1:22 pm Reply

    I love a good sheet pan supper!

  6. Julia @ HappyFoods Tubeposted February 16, 2017 at 4:09 am Reply

    This sheet pan dinner looks delicious. I have almost all the ingredients on your list so making it soon!

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  12. Briannaposted May 19, 2017 at 1:33 pm Reply

    I made this last night, it was amazing then and still really good as leftovers today! This was my first recipe from A Spicy Perspective, I will definitely be checking out your other recipes!

    Rating: 5
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