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–+ servings

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.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine American, Meal Prep
Servings 5 servings
Calories 420 kcal

Equipment

Baking sheet
Parchment paper
Aluminum foil
Mixing bowl
Tongs
Meat thermometer
Cutting board
Sharp knife
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
Keyword Healthy, Meal Prep, Sheet Pan
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