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This Sheet Pan Chicken and Vegetables is meal prep made simple – juicy seasoned chicken with perfectly roasted vegetables all cooked together on one pan for minimal cleanup. Spend just 45 minutes to create five healthy, balanced dinners that reheat beautifully throughout your busy week.
Sheet Pan Chicken and Vegetables
Juicy chicken breasts with roasted vegetables seasoned to perfection on one sheet pan. This easy meal prep recipe yields five healthy, balanced dinners with minimal cleanup.
Equipment
Baking sheet
Parchment paper
Aluminum foil
Meal prep containers
Ingredients
Chicken
- 2 lbs boneless skinless chicken breasts cut into 5 equal pieces
- 3 tbsp olive oil divided
- 2 tsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp kosher salt
- 1/2 tsp black pepper
Vegetables
- 1 lb baby potatoes halved
- 1 lb broccoli florets
- 2 bell peppers cut into 1-inch pieces
- 1 red onion cut into wedges
- 2 cups cherry tomatoes
- 1 tsp Italian seasoning
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
Optional Garnish
- fresh parsley chopped
- lemon wedges for serving
- parmesan cheese grated, for serving
Instructions
- Preheat oven to 425°F. Line two baking sheets with parchment paper or aluminum foil for easy cleanup.
- Pat chicken breasts dry with paper towels on cutting board. In a small mixing bowl, combine 1 tablespoon olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper.
- Rub seasoning mixture all over chicken pieces. Set aside.
- In a large mixing bowl, combine halved potatoes, broccoli florets, bell peppers, onion wedges, and cherry tomatoes. Drizzle with remaining 2 tablespoons olive oil and sprinkle with Italian seasoning, salt, and pepper. Toss with tongs to coat evenly.
- Arrange vegetables on the two baking sheets in a single layer, spreading them out for even roasting. Place potatoes on one side since they take longest to cook.
- Nestle seasoned chicken pieces among the vegetables on the baking sheets, spacing everything evenly.
- Roast for 25-30 minutes, rotating pans halfway through, until chicken reaches 165°F internal temperature on meat thermometer and vegetables are tender with golden edges.
- Remove from oven and let cool on cutting board for 10 minutes before portioning.
- Divide chicken and vegetables evenly among 5 meal prep containers. Seal and refrigerate for up to 5 days.
- To serve: Microwave for 2-3 minutes until heated through. Garnish with fresh parsley, squeeze of lemon, and parmesan if desired.
Notes
Cut all vegetables roughly the same size for even cooking. Baby potatoes cook faster than regular potatoes – if using regular, cut into smaller pieces. Don’t overcrowd the pan or vegetables will steam instead of roast. Use two sheet pans if needed. Chicken thighs work great too and stay more moist during reheating. Season chicken at least 15 minutes ahead for better flavor penetration. Mix up vegetables based on what’s in season – zucchini, asparagus, Brussels sprouts, or carrots all work well. This recipe is naturally gluten-free and dairy-free. The vegetables get slightly softer after refrigeration but still taste great. For crispier reheated vegetables, use the oven instead of microwave. Double the recipe for 10 meals. Add quinoa or rice for extra carbs if desired.
ALLERGEN INFORMATION: Naturally gluten-free and dairy-free (without parmesan garnish). Always check ingredient labels if you have food allergies.
Nutrition
Serving: 1gCalories: 420kcalCarbohydrates: 32gProtein: 42gFat: 12gSaturated Fat: 2gCholesterol: 110mgSodium: 580mgFiber: 6gSugar: 6g
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