One-Pan Chicken And Veggies dinner with tons of veggies, an easy seasoning mix, and cheese! Hearty, easy to make, and so delicious!

One-Pan Chicken And Veggies: Your Ultimate Guide to Easy & Healthy Meal Prep

As someone who holds a degree in health and wellness, I’ve come to understand that success in any endeavor, especially when it comes to maintaining a healthy lifestyle, hinges significantly on preparedness. This philosophy is never more relevant than in the kitchen. With the hustle and bustle of modern life, and a never-ending list of personal goals, I’ve found that effective meal prepping is one of the most powerful strategies to stay on track and ensure nutritious eating throughout the week. It eliminates decision fatigue, reduces the temptation for unhealthy takeout, and saves precious time.

Among all the meal prep solutions I’ve experimented with, my absolute favorite, and one I return to again and again, is this incredible one-pan chicken and veggies recipe. It’s a true culinary gem – not only is it exceptionally delicious and satisfying, but it’s also incredibly simple to prepare, bursting with flavor, and packed with essential nutrients. If you’re searching for a meal prep hero that delivers on all fronts – taste, health, and convenience – then your search ends here. This dish is designed to simplify your life while fueling your body with goodness.

Why One-Pan Meals are a Game Changer

One-pan recipes, often referred to as sheet pan dinners, have revolutionized weeknight cooking for good reason. They offer an unparalleled combination of ease, efficiency, and deliciousness. The magic lies in cooking your entire meal – protein, vegetables, and sometimes even starches – on a single baking sheet. This method minimizes cleanup, allowing you to spend less time scrubbing pots and pans and more time enjoying your evening. Beyond the convenience, one-pan meals also excel in flavor development. As ingredients roast together, their flavors meld and intensify, creating a depth that’s hard to achieve with separate cooking methods.

For health-conscious individuals and busy families alike, sheet pan dinners like this chicken and veggies recipe are a lifesaver. They naturally encourage a balanced plate, brimming with a variety of colorful vegetables and lean protein. The high-heat roasting method not only cooks food quickly and evenly but also enhances the natural sweetness of vegetables and creates a delightful caramelized exterior on the chicken. It’s a versatile approach that supports healthy eating habits without compromising on taste or requiring extensive culinary skills.

Essential Ingredients for Your Healthy Sheet Pan Dinner

The beauty of this one-pan chicken and veggies recipe lies in its simple yet robust ingredient list. Each component plays a crucial role in delivering a balanced, flavorful, and nutritious meal. Here’s a closer look at what you’ll need and why:

• Sweet Potato: A fantastic source of complex carbohydrates, fiber, and essential vitamins like Vitamin A. For ultimate convenience and to ensure they cook evenly with the other ingredients, consider buying them pre-chopped from your grocery store’s produce section. Alternatively, a quick microwave pre-cook ensures perfect tenderness.
• Chicken Breast: Lean, versatile, and high in protein, boneless, skinless chicken breast is the ideal protein for this dish. Cutting the chicken into small, uniform, bite-sized pieces is key for faster cooking and ensuring every piece is tender and juicy. You can also opt for chicken thighs for a richer flavor, adjusting cooking time slightly.
• Sweet Bell Peppers: These vibrant vegetables add a touch of sweetness, a pleasant crunch, and a generous dose of Vitamin C. Using a mix of red, yellow, and orange bell peppers not only enhances the visual appeal of your dish but also provides a broader spectrum of nutrients. They roast beautifully, becoming tender-crisp.
• Green Beans: A classic and beloved vegetable, green beans bring a fresh, slightly earthy flavor and a good amount of fiber. Ensure you trim the ends off for the best texture. Fresh green beans are recommended, but high-quality frozen green beans can be used in a pinch (just don’t thaw them first).
• Broccoli: A powerhouse of nutrients, broccoli florets are perfect for roasting. Cut the broccoli into small, even florets to ensure they roast uniformly, developing slightly crispy edges while remaining tender inside. Broccoli provides fiber, Vitamin C, and Vitamin K.
• Seasonings: The heart of this dish’s flavor profile. Our carefully crafted seasoning blend, mixed with olive oil, coats every ingredient, infusing it with savory, aromatic notes. This blend typically includes chili powder, paprika, granulated sugar (for a touch of caramelization), onion powder, garlic powder, ground cumin, cayenne pepper (for a subtle kick), and salt. Mixing them with olive oil before tossing ensures an even distribution.
• Shredded Cheese: An optional but highly recommended addition that adds a wonderful creamy, salty finish. Use your favorite cheese blend – Cheddar, Colby Jack, Mexican blend, or Pepper Jack all work beautifully. Sprinkled on at the end, it melts perfectly over the hot chicken and veggies.

How To Make One-Pan Chicken And Veggies: A Simple Step-by-Step Guide

Creating this flavorful and healthy one-pan meal is incredibly straightforward. Follow these steps for a perfect sheet pan dinner every time:

1. Prepare Your Sweet Potato: Begin by thoroughly washing your small sweet potato. Pierce it several times with a fork and microwave it for about 5 minutes, flipping it halfway through (at 2.5 minutes). This crucial step partially cooks the sweet potato, ensuring it becomes tender simultaneously with the other vegetables and chicken during roasting. Once slightly cooled, peel off the skin and dice the sweet potato into very small, even pieces. This small size is vital for quick, even cooking.
2. Chop Chicken & Veggies: While the sweet potato cools, prepare your other ingredients. Cut the boneless, skinless chicken breast into uniform 1/2-inch bite-sized pieces. For the bell peppers, remove the stems and seeds, then coarsely chop them into similar-sized pieces. Trim the ends off the green beans, and if they are particularly long, cut them in half. Finally, chop the broccoli into small, even florets. Consistency in size across all ingredients is important for even roasting.
3. Season Generously: Line a very large sheet pan (15″ x 21″ is ideal) with parchment paper. This prevents sticking and makes cleanup a breeze. Place all the chopped sweet potato, chicken, bell peppers, green beans, and broccoli onto the prepared sheet pan. In a small bowl, whisk together the olive oil and all your chosen seasonings (chili powder, paprika, granulated sugar, onion powder, garlic powder, ground cumin, cayenne pepper, and salt) until well combined. Pour this aromatic seasoning mixture evenly over the chicken and vegetables. Using your hands, toss everything thoroughly until every piece is well coated with the flavorful oil and spices.
4. Roast to Perfection: Spread the seasoned chicken and veggies into a single, even layer across the sheet pan. Avoid overcrowding the pan, as this can steam the ingredients instead of roasting them, preventing those delicious crispy edges. Preheat your oven to a high temperature of 425°F (220°C). Bake for 10 minutes, then carefully remove the pan, flip all the ingredients with a spatula, and return to the oven for another 10–20 minutes. The exact cooking time will vary depending on your oven and the size of your cuts. Look for the chicken to be cooked through (internal temperature of 165°F or 74°C) and the vegetables to be tender-crisp with beautiful caramelized edges.
5. Serve & Enjoy: Once cooked to your liking, remove the pan from the oven. If desired, sprinkle the freshly shredded cheese evenly over the hot chicken and veggies. Return the pan to the oven for just 1-2 minutes, or until the cheese is perfectly melted and bubbly. Serve this delicious one-pan meal immediately over a bed of cooked rice or quinoa for a complete and satisfying dinner. For an extra burst of freshness and flavor, garnish with fresh cilantro and a squeeze of lime juice from a lime wedge.

Customizing Your One-Pan Creation

One of the greatest advantages of sheet pan dinners is their incredible flexibility. This recipe serves as a fantastic foundation, but don’t hesitate to make it your own! Here are some ideas for customization:

• Vary the Veggies: Feel free to swap out or add your favorite vegetables. Asparagus, zucchini, yellow squash, Brussels sprouts, cauliflower, or even sliced carrots can be excellent additions. Just be mindful of their cooking times; denser vegetables might need to be cut smaller or added to the pan earlier.
• Switch Up the Protein: While chicken breast is fantastic, boneless, skinless chicken thighs offer a richer flavor. You could also try lean sausage (chicken or turkey), shrimp (add in the last 10 minutes of cooking), or even firm tofu for a vegetarian option.
• Explore Different Seasoning Blends: The provided seasoning blend is savory and slightly spicy, but you can adjust it to your taste. Experiment with Italian herbs, lemon-herb mixes, curry powder, or a simple garlic-herb blend. A drizzle of balsamic glaze after cooking also adds a wonderful tang.
• Add Healthy Fats: For an extra boost of healthy fats and flavor, try adding avocado slices after roasting, or sprinkle with toasted nuts or seeds.

Expert Tips for Perfect Roasting

Achieving perfectly roasted chicken and vegetables is simple with a few key techniques:

• Don’t Overcrowd the Pan: This is arguably the most important tip. If you pile too many ingredients onto one sheet pan, they will steam rather than roast. This results in soggy vegetables and less crispy chicken. Use a large sheet pan, or divide ingredients between two pans, ensuring everything has enough space to breathe and brown.
• Use Parchment Paper: Lining your sheet pan with parchment paper is a non-negotiable step. It prevents sticking, promotes even browning, and makes cleanup incredibly easy. Avoid aluminum foil unless absolutely necessary, as it can sometimes lead to less crisping.
• Uniform Piece Size: As mentioned in the instructions, cutting your chicken and vegetables into similar, bite-sized pieces is crucial. This ensures everything cooks at roughly the same rate, preventing some ingredients from being overcooked while others are still raw.
• High Oven Temperature: Roasting at a higher temperature (like 425°F/220°C) is essential for achieving that desirable tender-crisp texture on your vegetables and a golden-brown sear on your chicken.
• Flip Halfway: Flipping the ingredients about halfway through the cooking process ensures even browning on all sides and consistent cooking.
• Adjust Cook Time for Density: If you’re incorporating denser vegetables like carrots or potatoes (beyond the pre-microwaved sweet potato), they might benefit from being added to the pan 5-10 minutes before the softer vegetables and chicken.

Health Benefits of This Delicious Dish

Beyond its incredible taste and ease of preparation, this one-pan chicken and veggies meal is a nutritional powerhouse. Chicken breast provides a lean source of high-quality protein, essential for muscle repair, growth, and overall satiety. The medley of sweet potatoes, bell peppers, green beans, and broccoli delivers an abundance of vitamins, minerals, and dietary fiber. Sweet potatoes offer complex carbohydrates for sustained energy, while bell peppers and broccoli are rich in Vitamin C, an antioxidant crucial for immune function. Green beans add valuable fiber, aiding in digestion and promoting gut health. This combination creates a well-rounded meal that supports energy levels, strengthens immunity, and contributes to overall well-being, aligning perfectly with a healthy and balanced diet.

Frequently Asked Questions (FAQ)

Can I use frozen vegetables for this recipe?

Yes, you can! For best results, use frozen vegetables that are already cut into appropriate sizes. Do not thaw them before adding to the sheet pan; roast them directly from frozen. They might release a bit more moisture, so ensure the pan isn’t overcrowded, or consider giving them an extra few minutes of roasting time.

What if I don’t like sweet potatoes?

No problem! You can easily substitute sweet potatoes with other root vegetables like regular potatoes (Yukon Gold or red potatoes work well), carrots, or parsnips. Just ensure they are cut into small, uniform pieces to cook evenly.

How can I make this dish spicier?

If you love a little heat, you have several options! You can increase the amount of cayenne pepper in the seasoning mix, or add a pinch of red pepper flakes. Drizzling a bit of hot sauce or Sriracha over your individual serving is another great way to add a kick.

Can I prepare the ingredients ahead of time?

Absolutely! You can chop all your vegetables and chicken a day in advance and store them in separate airtight containers in the refrigerator. You can also mix the olive oil and seasonings ahead of time. When you’re ready to cook, simply combine everything on the sheet pan and roast.

Is this recipe suitable for dietary restrictions?

This recipe is naturally gluten-free. For a dairy-free option, simply omit the shredded cheese. For a vegetarian or vegan version, replace the chicken with firm tofu, tempeh, or chickpeas, adjusting roasting times as needed.

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4.93 from 26 votes

One Pan Healthy Chicken and Veggies

By

Chelsea Lords

One Pan Healthy Chicken and Veggies is a hearty, healthy, and oh-so-easy dinner. Loaded with seasoned chicken, colorful veggies, and a sprinkle of cheese, it’s a one-pan wonder!

Prep Time:

15 minutes
minutes

Cook Time:

20 minutes
minutes

Total Time:

35 minutes
minutes

Servings:

4
servings

Video

Equipment

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

Ingredients

Chicken & Veggies

• 1
  small
  sweet potato
  about 1 cup, microwaved and diced
• 1
  pound
  boneless, skinless chicken breast
• 1-3/4
  cup
  assorted bell peppers
  I use 8 to 10 miniature bell peppers
• 1-1/2
  cups
  green beans
• 2
  heads
  broccoli
  about 3 and a half cups

Seasoning

• 5
  tablespoons
  olive oil
• 2
  teaspoons
  chili powder
• 1
  teaspoon
  paprika
• 1
  teaspoon
  granulated sugar
• 1/2
  teaspoon
  onion powder
• 1/2
  teaspoon
  garlic powder
• 1/2
  teaspoon
  ground cumin
• 1/4
  teaspoon
  cayenne pepper
• 1
  teaspoon
  salt

Optional Additions

• 3/4
  cup
  freshly shredded Cheddar cheese
  optional, or Colby jack, Mexican blend, or pepperjack
• Fresh cilantro
  optional, for serving
• Limes
  cut into wedges, optional, for serving
• Cooked rice
  or quinoa, for serving or meal prep

Instructions

• 1. Preheat oven to 425°F (220°C). Line a very large sheet pan (15″ x 21″) with parchment paper and set aside.
• 2. Pierce the sweet potato with a fork a few times and place it in the microwave for 5 minutes, flipping it to the other side after 2.5 minutes. Remove and let cool for a minute. Peel off the skins, then chop the sweet potato into very small, even pieces. This pre-cooking and small dicing is crucial for it to cook perfectly in time with everything else!
• 3. Chop the chicken breast into 1/2-inch pieces. Remove the stems and seeds from the bell peppers and coarsely chop them. Trim the ends off the green beans and cut them in half if long. Coarsely chop the broccoli into small florets.
• 4. Place all the chopped sweet potato, chicken, bell peppers, green beans, and broccoli on the prepared sheet pan. In a small bowl, combine the olive oil and all the listed seasonings (chili powder, paprika, granulated sugar, onion powder, garlic powder, ground cumin, cayenne pepper, and salt) and mix thoroughly.
• 5. Pour the seasoning mixture over the chicken and vegetables and toss with your hands until everything is well coated. Spread all ingredients into a single, even layer on the sheet pan, ensuring not to overcrowd it.
• 6. Bake for 10 minutes, then carefully flip all the ingredients with a spatula. Return to the oven and bake for another 10–20 minutes, or until the chicken is cooked through (internal temperature of 165°F / 74°C) and the veggies are tender-crisp with caramelized edges. Total cooking time is typically around 20-30 minutes, depending on your cuts and oven.
• 7. Remove from oven and, if desired, sprinkle generously with shredded cheese. Return to the oven for 1–2 minutes, or until the cheese is melted and bubbly.
• 8. Remove from oven and enjoy immediately over cooked rice or quinoa. For an extra touch, serve with fresh cilantro and a lime wedge.

Recipe Notes

Note 1: For exceptionally tender and well-roasted vegetables, you can bake them by themselves for 10 minutes before adding the chicken to the pan. However, I often prefer the veggies to be crisp-tender, especially when using this dish for meal prep, so I typically toss them with the chicken at the start.

Meal Prep Details: For individual meal prepping, place an even amount of cooked quinoa or rice (approximately 1 and 1/2 cups dry quinoa cooked makes enough for 4 servings) into the bottom of 4 separate containers. Divide the baked chicken and veggie mixture equally into these 4 parts. Top each container with fresh cilantro and a lime wedge for serving. Cover and place in the fridge. Enjoy these meal prepped dishes within 4 days.

Storage: Store any leftovers in an airtight container in the fridge for up to 4 days. Reheat in a skillet over medium heat or in the microwave until thoroughly warmed through.

Nutrition

Serving: 1serving | Calories: 524kcal | Carbohydrates: 31.6g | Protein: 40.4g | Fat: 28.6g | Cholesterol: 104.4mg | Sodium: 928.7mg | Fiber: 10.3g | Sugar: 9.1g

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

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