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!
My family loves chicken and veggies! To make my life easier, I’ll make one pan chicken and veggies that we can eat throughout the week.
Sheet pan meals are some of the easiest meal prep recipes I’ve done. All you need to do is put some vegetables and chicken on a sheet pan with a little olive oil and spices. Then, cook it all up in the oven for 45 minutes or so and you’re done.
Roasting some of these vegetables creates amazing flavor with limited efforts.
Sheet Pan Chicken and Veggies
I’ve been making variations of this sheet pan meal for years and never really thought of it as a recipe. I’d say it’s more of a meal prep idea that you can easily make on your own. This is a great idea for those that like the idea of meal prep but don’t want to eat the exact same flavors every single day. You can switch things up with different vegetables, seasonings, and sauces.
Here are some questions I’ve gotten about sheet pan meals.
What kind of veggies can I use for this sheet pan dinner?
For the vegetables, I recommend hearty vegetables that are great for roasting. My favorites are broccoli, Brussel sprouts, green beans, and sweet potatoes.
You can even roast some tomatoes and put those alongside some chicken and fresh mozzarella for tasty caprese. I also love roasted carrots, onions, and peppers. Honestly, any veggie you choose will taste great roasted in the oven.
Can I meal prep this dish?
Yes!
That’s what so great about this dinner recipe. You can make one sheet pan then have a couple of meals ready to go with minimal cleaning time!
If I want to make 4-5 meal prep bowls, then 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.
I’ll explain more at the bottom of this post.
One Pan Chicken and Veggies
Chicken and veggies is a great way to prepare a low-calorie, high-protein dinner ahead of time. Keep in mind that you can change out the exact ingredients if you want. Here’s how you can make my favorite version of a sheet pan dinner.
These are the ingredients you will need to make this dish:
- Chicken breasts – lean protein option with little to no fat
- Broccoli florets – best source for vitamin K and potassium
- Brussel sprouts – high in fiber and can help reduce inflammation
- Sweet potatoes – rich in iron, fiber, and calcium
- Olive oil – rich in antioxidants and healthy monosaturated fats
The seasonings you need for this sheet pan chicken are pretty basic. I like to use:
- Salt
- Pepper
- Onion powder
- Garlic powder
How To Make This Sheet Pan Chicken and Vegetables
First, you will want to preheat your oven to 375 degrees.
While the oven is heating up, mix together 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 marinate the chicken, use a dry rub, and/or bread the chicken. Personally, I like to bake up the chicken with a simple salt, pepper, garlic powder, onion powder seasoning mix and then add some sort of 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.
Cooking Tip: Make sure you’ve patted the chicken dry so that seasoning will stick to it.
How To Prep Your Veggies
After you have your chicken ready to go, grab a medium-size bowl and mix together your broccoli with 1 tablespoon olive oil and a little bit of salt. Carefully place your broccoli alongside the chicken breast on the sheet pan.
In the same bowl you used for your broccoli, toss together the Brussel sprouts with 1 tablespoon olive oil and a little salt. Place these veggies next to the broccoli on the sheet pan.
Lastly, add the sweet potatoes to the mixing bowl, the last tablespoon of olive oil, and salt to combine. Of course, you can add any other seasonings if you want to change it up a bit.
What to Use Instead of Sweet Potatoes
I love using sweet potatoes because they are super healthy and are also Whole30 compliant (in case you are doing a round of W30). These chili-spiced roasted sweet potatoes are a favorite.
If sweet potatoes aren’t your thing, you can replace them with whichever potato you like or another vegetable altogether if you are trying to keep it low in carbs.
Again, switching up those seasonings up on the potatoes is a great way to add variety. I do dice the potatoes up for this meal prep recipe because this assures everything will cook evenly.
Time To Cook This Sheet Pan Dinner
Once you have everything seasoned, place this sheet pan in the oven to bake for about 45 – 50 minutes or until vegetables are roasted and chicken is cooked through. This seems to be the time and temperature that works best for my oven.
You want to make sure the green vegetables have a nice roasted char, your potatoes to be crispy on outside and soft on the inside, and for the chicken to be cooked through with an internal temp of 165.
You will want to make sure to keep an eye on this dinner during the last 10 minutes. Your meal can easily dry out or overchar within that time frame!
If you are craving another starch besides sweet potatoes, you can cook up some quinoa or brown rice to go with this chicken and veggies dish.
How To Meal Prep Sheet Pan Dinners
Sheet pan meals are easy to make the night you want to eat it but I also find it to be a great way to meal prep a full cooked meal for the week.
After everything has been cooked, I’ll meal prep these sheet pan dinners a couple of different ways.
For example, if I want to put together portion-controlled servings, then I’ll divide the ingredients between 4-5 meal prep containers. Usually, I’ll divide 4 chicken breasts between 5 containers but you can easily put 1 breast per container. Remember…just account for the calories!
I did this a lot during the volleyball season. My daughter loves this meal for dinner and since it was easy to meal prep and transport, it became one of our go-to’s every week.
Another way I meal prepped this recipe was to cook everything and then store them all in separate containers. This way my family can just take what they want to eat that night and pair it up with something else or without having to pick through the food. I typically heat these meals up in the microwave for 1-2 minutes.
Other Healthy Meal Prep Ideas To Try
If you’re anything like me, it’s always nice to have another meal prep idea on hand. Here are some of my other favorite ones to try:
- Easy Detox Salad in Jar
- Everything But The Bagel Stuffed Cream Cheese Chicken
- Whole30 Chili-Spiced Roasted Sweet Potatoes
- Easy Beef Enchiladas
- Greek Snack Box
Make this One Pan Chicken and Veggies for a quick and easy dinner with minimal cleanup! Share a picture and tag me on Instagram or Facebook if you decide to try it!
Sheet Pan Chicken and Vegetables Meal Prep
Ingredients
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 4 4 ounces boneless skinless chicken breasts
- 1 10 ounce bag broccoli florets
- 1 10 ounce bag Brussel sprouts, cut in half
- 4 medium sweet potatoes diced
- 3 tablespoons olive oil divided
Instructions
- Preheat oven to 375 degrees.
- Pat the chicken breasts dry.
- Mix together the salt, pepper, onion powder, and garlic powder. Sprinkle over the chicken breasts.
- Place chicken breasts on a sheet pan sprayed with cooking spray.
- In a medium-size bowl mix together broccoli, 1 tablespoon olive oil, and a little salt. Place on the sheet pan next to the chicken. Wipeout bowl.
- In the same bowl mix together Brussel sprouts with 1 tablespoon olive oil and a little salt. Place on the sheet pan. Wipe the bowl out again.
- Add the sweet potatoes, the last tablespoon of olive oil, and salt to bowl. Of course, you can add any other seasoning you want.
- Place on the sheet pan with chicken and other vegetables.
- Bake for 45 – 50 minutes or until vegetables are roasted and chicken is cooked through. Chicken should have an internal temperature of 165 degrees before it is safe to consume.
Im new to cooking lol, can the veggies still be frozen when put on the pan?!
What are the calories?