Whether you want to make portion-controlled meals for your workday or simply a quick and easy fix for dinner, this One Pan Chicken and Veggies can solve all your problems! This sheet pan chicken and veggies will become your go-to healthy dinner for busy nights.
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Sheet pan chicken and vegetables are one of the easiest meal prep dinner recipes I make. All you need is to put some vegetables, potatoes, and chicken on a baking sheet with a bit of olive oil and spices. Then, cook it in the oven for 45 minutes, and dinner is ready.
I’ve been making variations of chicken sheet pan dinners forever. Our favorites include this sheet pan chicken fajitas, sheet pan chicken and Brussel sprouts, greek chicken sheet pan dinner, sheet pan balsamic chicken and green beans, and sheet pan chicken Caprese. See more healthy chicken recipes.
However, the one-pan chicken and veggies recipe I often make is seasoned chicken breast, sweet potatoes, broccoli, and Brussel sprouts.
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Reasons You’ll love this recipe.
- Make it your own. You can switch things up with different vegetables, seasonings, and sauces. I’ll give some more options below.
- Healthy. Chicken and veggies are a delicious low-calorie, high-protein dinner to make ahead of time, and it’s also easy to make it gluten-free and Whole30.
- Perfect for meal prep. You can make one sheet pan chicken breast and veggies and then have a couple of meals ready to go with minimal cleaning time!
Ingredients
Keep in mind that you can change out the exact ingredients. Here’s how you can make my favorite version of a sheet pan dinner.
- Boneless skinless chicken breasts. You can also use chicken thighs, but chicken breasts are lower in fat and calories. I recommend purchasing high-quality organic chicken for the best results. Butcher Box is our favorite place to purchase high-quality chicken.
- Seasoning. I use garlic powder, onion powder, salt, and pepper to season the chicken breasts. Sometimes I also add in some smoked paprika. But you can also season the chicken with homemade taco seasoning, homemade ranch seasoning, Italian seasoning mix or marinate it in homemade Italian dressing or homemade balsamic vinaigrette.
- Broccoli florets and Brussel sprouts are our favorite vegetables to roast. But green beans, cauliflower, tomatoes, zucchini, or any vegetable will work.
- Sweet potatoes are rich in iron, fiber, and calcium while also having a low glycemic index, so it’s our favorite potatoes to use in sheet pan dinners.
- Extra virgin olive oil is rich in antioxidants and healthy monosaturated fats and is my favorite oil to use when roasting vegetables.
Supplies
- Mixing bowls
- Large baking sheet
- Spatula
How to Make One Pan Chicken and Veggies
- Start by preheating the oven to 375 degrees.
- While the oven is heating up, mix the salt, pepper, onion powder, and garlic powder in a small bowl. Sprinkle the seasoning mixture over the chicken breasts.
- Place the chicken breasts on a sheet pan that has been sprayed with cooking spray. You can also lay parchment paper down.
- After you have your chicken ready, grab a large bowl and mix the veggies and sweet potatoes with olive oil and salt.
- Carefully place the vegetables and potatoes alongside the chicken breast on the sheet pan.
- Once you have everything seasoned, place this sheet pan in the oven for about 45 – 50 minutes or until the vegetables are roasted, and the chicken has an internal temperature of 165 degrees. This cooking time seems to be the time and temperature best for my oven.
Cooking Tips
You can also marinate the chicken, use a dry rub, or bread the chicken using a mix of breadcrumbs and parmesan cheese. I like to bake up the chicken with a simple salt, pepper, garlic powder, onion powder seasoning mix, and then add some dipping sauce on the side. For example, I love to use hot sauce, barbecue, or teriyaki because it’s a great way to add different flavors.
If sweet potatoes aren’t your thing, you can replace them with whichever potato you like or another vegetable to keep it low in carbs.
Make sure to dice or chop the potatoes into equal bite-size pieces to ensure even cooking.
For other vegetables, I recommend hearty vegetables that are great for roasting. My favorites are broccoli, Brussel sprouts, green beans, and sweet potatoes. But you can also use tomatoes, carrots, onions, butternut squash, and bell peppers. Honestly, any veggie you choose will taste great roasted in the oven.
If you are craving another starch besides sweet potatoes, you can cook up some quinoa or brown rice, or whole grain pasta to go with this chicken and veggies dish.
How to Meal Prep Chicken and Veggies
Sheet pan meals are easy to make the night you want to eat them, but I also find them a great way to meal prep a full cooked dinner for the week.
Here’s how I meal prep this sheet pan chicken breast and veggies dinner.
- If I want to put together portion-controlled servings, I’ll divide the ingredients between 4-5 meal prep containers. Usually, I’ll divide four chicken breasts between 5 containers, but you can also put one breast per container.
- If I want to make 4-5 meal prep bowls, I’ll use 4-5 chicken breasts, a 10-ounce bag each of the vegetables I’m using, and 3-4 sweet potatoes. It’s not an exact science but use your best judgment.
- Another way I prep this recipe for the week is to cook everything and then store the chicken and veggies all in separate containers. I do this with leftovers too. This way, everyone can take what they want to eat that night and pair it up with something else without picking through the food. I do this when.
- Reheat the chicken, potatoes, and vegetables in the microwave for 2 minutes or in a 350-degree oven for 10 minutes.
How to Freeze Chicken and Vegetables
- You can freeze the chicken and veggies meal prep bowls for up to 3 months. Place the cooked chicken breast and vegetables into an airtight container and then place into the freezer.
- To reheat the dinner it’s best if you can thaw it overnight in the refrigerator. Then warm it up in the microwave or place the chicken and vegetables in a skillet over medium heat until hot.
Other Healthy Sheet Pan Dinners
One Pan Chicken and Veggies
Equipment
- Large mixing bowl
- Large baking sheet
Ingredients
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 4 6-ounce boneless skinless chicken breasts
- 1 10-ounce bag of broccoli florets
- 1 10-ounce bag of Brussel sprouts, cut in half
- 4 medium sweet potatoes diced
- 3 tablespoons olive oil divided
Instructions
- Start by preheating the oven to 375 degrees.
- While the oven is heating up, mix the salt, pepper, onion powder, and garlic powder in a small bowl.
- Sprinkle the seasoning mixture over the chicken breasts.
- Place the chicken breasts on a sheet pan that has been sprayed with cooking spray. You can also lay parchment paper down.
- After you have your chicken ready, grab a large bowl and mix the veggies and sweet potatoes with olive oil and salt.
- Carefully place the vegetables and potatoes alongside the chicken breast on the sheet pan.
- Once you have everything seasoned, place this sheet pan in the oven for about 45 – 50 minutes or until the vegetables are roasted, and the chicken has an internal temperature of 165 degrees.
- Serve immediately or store in the refrigerator.
Video
Notes
- If I want to put together portion-controlled servings, I’ll divide the ingredients between 4-5 meal prep containers. Usually, I’ll divide four chicken breasts between 5 containers, but you can also put one breast per container.
- If I want to make 4-5 meal prep bowls, I’ll use 4-5 chicken breasts, a 10-ounce bag each of the vegetables I’m using, and 3-4 sweet potatoes. It’s not an exact science but use your best judgment.
- Another way I prep this recipe for the week is to cook everything and then store the chicken and veggies all in separate containers. I do this with leftovers too. This way, everyone can take what they want to eat that night and pair it up with something else without picking through the food. I do this when.
- Reheat the chicken, potatoes, and vegetables in the microwave for 2 minutes or in a 350-degree oven for 10 minutes.
Nutrition
Did you make this recipe?
Have you tried this One Pan Chicken and Veggies recipe yet? If so, I’d love for you to rate this recipe and leave a comment below. We all learn from each other’s experiences. Also, it would be awesome if you could share a picture on Instagram and tag it #organizeyourselfskinny. I can’t wait to see it.
Tamara DeLuca says
Im new to cooking lol, can the veggies still be frozen when put on the pan?!
Em Recker says
What are the calories?
CTinCT says
I doubled the recipe, but still only used 3 tablespoons of olive oil (one with the doubled broccoli, one with the doubled brussels and one with the doubled sweet potatoes). Also, to be more exact with the sweet potato, I used 100 g of sweet potato per serving (weighed before baking). The calories for the whole meal with olive oil included came to 337. I will say I weighed all of my ingredients before hand. I bought just over 2 lbs of chicken but when I weighed it at home, it looks like the grocery store short changed me as it came to 1 lb 14 oz before baking. After baking, it was 84 g of chicken per meal (so about 100 cal).
If you ever want to figure out calories for a meal, weighing the ingredients and evenly dividing things helps! If you are using things like fruits and veggies that don’t come with a nutrition label, apps like MyFitnessPal will have the nutrition information to help you accurately calculate your macros. This one is pretty great on macros. 29 g of protein, 41 carbs, 8 g of fat and 12 g of fiber in how I made it. Obviously very low in sugar, too with tons of vitamins A and C.