One Pan Roasted Garlic Parmesan Chicken and Vegetables: Your Ultimate Easy Meal Prep Solution

Welcome to your new favorite recipe! This **One Pan Roasted Garlic Parmesan Chicken and Vegetables** is designed for maximum flavor with minimal effort, making it the perfect choice for busy weeknights or efficient meal prepping. Imagine perfectly seasoned chicken and a medley of vibrant vegetables, all infused with savory garlic and rich Parmesan cheese, cooked on a single sheet pan. It’s a complete, high-protein meal that delivers on taste and convenience, making healthy eating effortlessly delicious.

The Magic of One Pan Roasted Meals

One-pan recipes have truly revolutionized the way we approach home cooking, and for good reason! They offer an unbeatable combination of simplicity, efficiency, and delicious results. This particular recipe takes inspiration from one of our most popular dishes, the one-pan sausage and veggies, and elevates it to new heights with lean chicken and a delightful garlic Parmesan twist. After gathering feedback from our community, a clear demand emerged for **high-protein, easy dinners** that don’t compromise on flavor or require hours in the kitchen. This roasted chicken and vegetables dish delivers precisely that – a flavorful, satisfying, and wholesome meal all cooked on a single sheet pan. It’s truly the easiest weeknight dinner, boasting minimal cleanup, and incredible flavor, making it a staple for anyone looking to eat well without the fuss.

Key Ingredients for a Perfectly Roasted Dish

Crafting this delicious one-pan meal starts with selecting fresh, high-quality ingredients. Each component plays a crucial role in building the robust flavors and satisfying textures that make this roasted chicken and vegetables recipe so irresistible. Here’s what you’ll need and some tips for preparing them:

• Chicken Breasts: Opt for boneless, skinless chicken breasts, which are lean and cook relatively quickly. Cutting them into uniform, small pieces (about 1/2-inch) ensures even cooking, allowing them to become tender and juicy alongside your vegetables. This also makes for easier portioning, especially when meal prepping.
• Aromatic Seasonings: Our blend includes dried parsley, oregano, garlic powder, onion powder, paprika, seasoned salt, and pepper. These spices create a balanced and savory base. For those who enjoy a little heat, a pinch of red pepper flakes can be added to the mix. Feel free to adjust the amount of red pepper flakes to suit your preference for spice.
• Fresh Lemon: Lemon juice brightens the flavors and helps tenderize the chicken, while lemon zest adds an intense citrus aroma. Remember to zest the lemon first before juicing it; it’s much easier and ensures you get all that vibrant flavor.
• Olive Oil: A good quality olive oil is essential for coating both the chicken and vegetables. It helps them roast beautifully, creating a golden-brown exterior and tender interior, while also carrying the flavors of the seasonings.
• Baby Carrots: These naturally sweet carrots add a lovely color and gentle sweetness to the dish. If you can’t find baby carrots, regular carrots work perfectly—just chop them into similar-sized pieces for consistent roasting.
• Baby Red Potatoes: Small potatoes are ideal for roasting as they become wonderfully crispy on the outside and fluffy on the inside. Baby red potatoes offer a slight earthy flavor, but baby golden potatoes or even chopped regular Yukon Golds would also be delicious substitutions.
• Yellow Onion: The onion adds a foundational savory note. Coarsely chopping the onion is key; this size helps it soften and caramelize slightly without burning during the roasting process, contributing a depth of flavor to the entire dish.
• Broccoli: A fantastic green vegetable to include, broccoli adds both texture and nutrients. Its florets crisp up nicely when roasted. If you prefer, cauliflower makes an excellent swap and can be prepared in the same way.
• Minced Garlic: Fresh minced garlic is a flavor powerhouse, providing a pungent, aromatic kick that elevates the roasted vegetables and chicken. Adding it partway through cooking prevents it from burning.
• Freshly Grated Parmesan Cheese: The final touch! Freshly grated Parmesan cheese melts beautifully, adding a salty, umami-rich crust to the chicken and vegetables. Always grate fresh Parmesan for the best flavor and texture; pre-grated varieties often contain anti-caking agents that can affect melting and taste.
• Quinoa or Rice (Optional): For those looking to make this a complete meal prep solution, cooking quinoa or rice ahead of time provides a perfect base. It’s a simple addition that makes assembling your weekly meals much quicker.

Step-by-Step: How to Make One Pan Roasted Chicken and Vegetables

This recipe is designed for ease and efficiency, making it perfect for even the busiest cooks. Follow these straightforward steps to create a delicious and healthy meal on a single sheet pan:

1. Prepare the Chicken: Begin by patting your boneless, skinless chicken breasts dry with paper towels. This helps achieve better browning. Remove any excess fat and then chop the chicken into uniform 1/2-inch pieces. Place these pieces in a medium bowl.
2. Season and Marinate the Chicken: In a separate small bowl, combine your dried parsley, oregano, garlic powder, onion powder, paprika, seasoned salt, pepper, and optional red pepper flakes. Mix well. Take half of this seasoning blend and add it to the chicken, along with 2 tablespoons of olive oil, and the zest and juice of one lemon. Use your fingers to thoroughly toss the chicken until every piece is well coated. Cover the bowl and let the chicken chill in the fridge for at least 30 minutes. This marinating time allows the flavors to meld and tenderize the chicken while you prep your vegetables.
3. Preheat Oven and Prep Initial Veggies: Preheat your oven to a hot 425°F (220°C). Line a very large sheet pan (ideally 15″ x 21″) with parchment paper; this is a game-changer for super easy cleanup! Next, prepare your initial round of vegetables: halve the baby carrots lengthwise, halve the baby red potatoes (quarter larger ones for even cooking), and coarsely chop the yellow onion into decent-sized pieces (refer to images for general size).
4. Roast First Batch of Vegetables: Arrange the prepared carrots, red potatoes, and onion evenly on the lined sheet pan. Drizzle with another 2 tablespoons of olive oil and sprinkle with most of the remaining seasoning mix (reserving about 1 teaspoon for later). Toss everything with your hands to ensure a generous and even coating. Place the sheet pan in the preheated oven and roast for 20 minutes. This head start allows the denser vegetables to soften properly.
5. Add Broccoli and Garlic: While the first batch of vegetables is roasting, chop your broccoli into bite-sized florets. After 20 minutes, carefully remove the pan from the oven. Gently toss the roasted vegetables and push them to one half of the sheet pan. Add the chopped broccoli and minced garlic to the empty half. Drizzle with the last tablespoon of olive oil and sprinkle with the reserved teaspoon of seasoning mix. Toss the broccoli and garlic until coated, then mix them lightly with the other vegetables and arrange them all back onto half the tray.
6. Add Chicken to the Pan: Remove the marinated chicken from the fridge. It’s important to drain off any accumulated liquid from the bowl (you can scoop the chicken with a cupped hand and shake off the excess). Add the chicken pieces to the other half of the sheet pan, making sure they are spread out in a single layer and not overlapping. This ensures they cook thoroughly and brown beautifully.
7. Final Roasting & Optional Broil: Return the sheet pan to the oven and continue to cook for another 15–20 minutes. The chicken should reach an internal temperature of 165°F (74°C), and the vegetables should be tender to your desired crispness. For an extra boost of flavor and a lovely char, switch your oven to a high broil for 1–2 minutes during the last stage of cooking. Watch very carefully during this step to prevent burning.
8. Serve and Enjoy: Once cooked, remove the sheet pan from the oven. Generously top the roasted chicken and vegetables with freshly grated Parmesan cheese. Serve immediately for a satisfying dinner or proceed to meal prep instructions.

4.93 from 26 votes

One Pan Roasted Garlic Parmesan Chicken and Veggies (Great Meal Prep)

By
Chelsea Lords

One Pan Roasted Garlic Parmesan Chicken and Veggies is as delicious as it is simple. Perfectly seasoned chicken pairs with flavorful veggies, all coated in a garlic parmesan blend—perfect for meal prep!

Prep Time:
20 minutes

Cook Time:
40 minutes

Total Time:
1 hour

Servings:
4 servings

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Equipment

• Large sheet pan (15″ x 21″)
• Parchment paper

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1 tablespoon dried parsley
• 2 teaspoons dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon seasoned salt
• 1/4 teaspoon pepper
• 1 large lemon
• 5 tablespoons olive oil, divided
• 1 heaping cup baby carrots, sliced in half (5 ounces)
• 1-1/2 heaping cups baby red potatoes, sliced (1/2 pound)
• 1 large yellow onion, coarsely chopped
• 1 head broccoli, chopped (1 heaping cup)
• 1/2 tablespoon minced garlic
• Freshly grated Parmesan cheese (for topping)
• 1 cup quinoa or rice, for meal prep (optional)
• 1/4 teaspoon red pepper flakes (optional)

Instructions

1. Dab chicken breasts with a paper towel to dry. Remove any fat and chop the chicken into 1/2-inch pieces. Place in a medium bowl.
2. In a small bowl, combine parsley, oregano, garlic powder, onion powder, paprika, seasoned salt, and pepper. If desired, mix in the red pepper flakes. Stir to combine, then add half the seasoning mix to the chicken with 2 tablespoons olive oil and the zest and juice of 1 lemon. With your fingers, toss the chicken, olive oil, lemon, and seasoning mix until chicken is well coated. Cover and place in the fridge for 30 minutes (while everything else cooks).
3. Preheat oven to 425°F (220°C). Line a very large sheet pan with parchment paper for easy clean-up. Halve the baby carrots lengthwise, halve the baby red potatoes (or quarter for large ones), and coarsely chop the onion.
4. Place carrots, red potatoes, and onion on the prepared sheet pan. Add another 2 tablespoons olive oil and most of the remaining seasoning mix (leave 1 teaspoon). Toss with your hands to generously coat everything and place in the preheated oven for 20 minutes.
5. Meanwhile, chop broccoli into bite-sized pieces. Remove pan from oven. Toss the veggies and move them to half the sheet pan. Add broccoli and minced garlic to the other half and toss with the last tablespoon olive oil and last teaspoon of seasoning mix. Toss to coat, then mix the broccoli with the other veggies and section to half the tray.
6. Remove chicken from the fridge and drain off all the liquid. Add to the sheet pan and ensure the chicken pieces are separated (not on top of each other) so they can fully cook.
7. Return to the oven and cook another 15–20 minutes or until chicken registers 165°F (74°C) and vegetables are to desired tenderness. While the sheet pan is in the oven, change to a high broil for 1–2 more minutes (adds a nice char). Watch carefully to avoid burning.
8. Remove from oven and top with freshly grated Parmesan cheese and enjoy immediately or use for meal prep.
9. To meal prep: prepare 1 cup uncooked quinoa or rice according to package directions and separate it evenly into 4 containers. Place an even amount of the sheet pan dinner into each container. Cover and place in the fridge. Enjoy by warming in the microwave.

Recipe Notes

Nutrition Note: Nutrition label does not include Parmesan cheese (depends on how much you add) or the optional quinoa/rice.

Storage: To store leftovers, keep the chicken and veggies in an airtight container in the fridge for up to 3-4 days. For longer storage, freeze them in a freezer-safe container for up to 3 months. Reheat in the microwave or oven.

Nutrition

Serving: 1 serving |
Calories: 236 kcal |
Carbohydrates: 28g |
Protein: 9g |
Fat: 10g |
Cholesterol: 55mg |
Sodium: 160mg |
Potassium: 490mg |
Fiber: 2g |
Calcium: 25mg |
Iron: 4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Enjoyed this recipe? We’d love to hear from you! Please consider leaving a comment below with your feedback or any delicious variations you tried.