One Pan Healthy Chicken and Veggies

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One Pan Healthy Chicken and Veggies - a great healthy way to meal prep for the week!via chelseasmessyapron.com

A sheet pan dinner with chicken, tons of veggies, an easy seasoning mix, and cheese! Healthy, hearty, easy to make, and so delicious!

One Pan Healthy Chicken and Veggies - a great healthy way to meal prep for the week! I via chelseasmessyapron.com

When the toddler told me I was a boy a few weeks ago, I knew it was about time to start talking about genders. He’ll now consistently tell me I’m a girl, he’s a boy, the baby is a boy, and dad is a boy.

When I quiz him about others, however, he’s not too consistent. He’ll get both sets of grandparents right generally, but he definitely struggles with his aunts & uncles.

The other day I asked him, “Is Livi (my sister) a boy or a girl?”

“A BOY!” He exclaimed.
One Pan Healthy Chicken and Veggies - a great healthy way to meal prep for the week! I chelseasmessyapron.com

“No, Grey, she’s a girl,” I responded.

He looked down in a frown, clearly disappointed. And then, about a minute later, he whipped his head up excitedly and said, “It’s okay mom. Next time Livi be a boy!”

One Pan Healthy Chicken and Veggies - a great healthy way to meal prep for the week! I Recipe via chelseasmessyapron.com

So, while he may be struggling to grasp the concept of gender, I have to give it to him — he’s rocking the concept of making food videos! πŸ™‚

If you watch the video tutorial for this recipe (at the top of this post), it is 90% done by him!

And he ate about 45% of this one pan veggie + chicken dinner…so much for meal prepping with it. ?
One Pan Healthy Chicken and Veggies - a great healthy way to meal prep for the week! I Recipe from chelseasmessyapron.com

This sheet pan dinner is easy to make and good for you! It’s the perfect thing to make if you are looking for meal prep options.

In all the things I’ve learned (my experience + my undergrad degree), the number 1 tip I’d give for eating healthier? Being prepared. And by being prepared, I mean making healthier snacks ahead of time, meal prepping for the week, getting rid of the junk food in your house, and preparing high protein meals that are packed with veggies.

This meal is a great way to start with meal prepping. It’s healthy, but absolutely NOT lacking in flavor. It’s got a hint of spice (I’d still say it’s pretty mild) and that spice is evened out with the cheese. The cheese in this dish is optional, but if you aren’t trying to save calories, I’d definitely recommend adding it! Enjoy!

One Pan Healthy Chicken and Veggies - a great healthy way to meal prep for the week! chelseasmessyapron.com

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One Pan Healthy Chicken and Veggies

4.95 from 19 votes
A sheet pan dinner with chicken, tons of veggies, an easy seasoning mix, and cheese! Healthy, hearty, easy to make, and so delicious!
Print Recipe

One Pan Healthy Chicken and Veggies

4.95 from 19 votes
A sheet pan dinner with chicken, tons of veggies, an easy seasoning mix, and cheese! Healthy, hearty, easy to make, and so delicious!
Course Dinner
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
Calories 524kcal
Author Chelsea

Ingredients

Chicken & Veggies

  • 1 small (~1 cup) sweet potato
  • 1 pound boneless skinless chicken breast
  • 1 and 3/4 cup assorted sweet bell peppers (I use about 8-10 miniature bell peppers)
  • 1 and 1/2 cups green beans
  • 2 heads (~3 and 1/2 cups) broccoli

Seasoning

  • 5 tablespoons olive oil
  • 2 teaspoons chili powder
  • 1 teaspoon paprika
  • 1 teaspoon white sugar
  • 1/2 teaspoon EACH onion powder, garlic powder, ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon salt
  • Optional: 3/4 cup finely shredded cheese (colby jack, Mexican blend, cheddar, pepperjack)
  • Optional: fresh cilantro, fresh limes
  • Serve with or meal prep with cooked rice or quinoa

Instructions

  • Preheat the oven to 425 degrees F and line a very large sheet pan with parchment paper and set aside.
  • Prep the chicken and veggies: First, pierce the sweet potato with a fork a few times and place in the microwave for 5 minutes, flipping on the other side after 2.5 minutes. Remove and let cool for a minute. Peel off the skins and then chop into very small pieces (important they are small and that you first microwave for these to be cooked in time with everything else!)
  • Chop the chicken into 1/2 inch pieces. Remove the stems and seeds and coarsely chop the peppers. Cut the beans in half. Coarsely chop the broccoli.
  • Place all the veggies* and chicken on the sheet pan. In a small bowl, combine the olive oil and all of the seasonings listed and mix.
  • Pour the seasoning mixture over the veggies and chicken and toss with your hands until everything is well coated. Spread everything into 1 even layer.
  • Bake for 10 minutes, flip and bake for another 10-20 minutes (all depending on the size you've cut your veggies and chicken and the heat of your oven) (The veggies are crisp tender and chicken is cooked through for me at around 20 total minutes) 
  • Remove from the oven and top with the cheese if desired. Return to the oven for 1-2 minutes or until the cheese is melted.
  • Remove and enjoy over cooked rice or quinoa and with fresh cilantro and a lime wedge if desired.
  • MEAL PREPPING: Place an even amount of quinoa (I cook 1 and 1/2 cups dry quinoa) into the bottom of 4 different containers. Divide this baked chicken and veggie dish equally in 4 parts. Top each container with fresh cilantro and a lime wedge. Cover and place in the fridge. Enjoy within 4 days.

Video

Recipe Notes

*If you want really well roasted/more tender veggies, bake them by themselves for 10 minutes before adding in the chicken. We like the veggies to be crisp tender (especially when using this dish as a meal prep) so I toss them with the chicken at the start.

Nutrition Facts

Calories: 524kcal

DID YOU MAKE THIS RECIPE?

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More One Pan Dinners:

One Pan Healthy Sausage and Veggies (Another great MEAL PREP option)

One Pan Healthier (Baked) Fish and Chips

One Pan Balsamic Chicken and Veggies

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Recipe Rating




67 Comments

  1. I made this tonight for my in-laws and it was a big hit with everyone (except the 6 yo)! The Sweet Potatoes were my favorite part, so I’d add more of those next time. I left off the cheese and lime then served it with brown rice. I also separated it into 2 pans and it fed 9 people with leftovers.

  2. Is it possible to roast frozen veggies? This would both save a bit of prep time as well as ensure better quality veggies for some of us, but I’ve not been able to figure if it’s feasible.

    1. You can, but I do think it will be a bit soggy and less crisp. If you use frozen veggies, let them thaw 100% before cooking them and watch them closely because I think the cooking time will vary.

        1. You’ll divide the total yield of this recipe into 4 equal portions and each of those portions is 1 serving size.

          1. Cheese and olive oil. Note that the portions are very large (you’re getting a lot of food per “serving”) reflected on the nutrition label.

  3. 5 stars
    Made this ton it & it’s awesome! Added an extra swt potato & sliced onion…all served on brown rice..Wonderful! Thanks for sharing!!

  4. Are there adjustments I could make to decrease calorie count? I know leaving off cheese would help, anything else. Do you know the calorie count if cheese is not added?

    1. I don’t know the calories without cheese, but leaving off the cheese will decrease the count as well as if you decreased the oil by a tablespoon!

  5. 5 stars
    I made this last week, and couldn’t wait to make it again tonight. It may be the tastiest meal I’ve ever cooked!

  6. 5 stars
    My family loved this! My toddler loves cauliflower and bell peppers, so I swapped out the broccoli and added purple cauliflower. I also tried b/s chicken thighs and it worked really well, so flavorful! This is a keeper for sure. I made it for dinner last night but will eat the leftovers for lunch this week. One of my favorites, thank you!

  7. 5 stars
    This was amazing!!! My husband liked the kick! I thought I would have some for lunch, but it didn’t last in my home!!

  8. Looking forward to this dish! Can you freeze the left over? I’m only one person and on the go a lot so would be nice to mix up my meals throughout the week. If I could freeze it and pull it out when I wanted this. What’s your reccomendation? πŸ™‚

    1. I’m sorry to not be of more help, but I’ve never tried freezing this dish. I don’t love frozen (and thawed) roasted veggies, so I’m not sure it would be too amazing after being frozen, but I could be wrong!

    1. Whenever I cook quinoa to be a base for a dish, I cook it in chicken stock (or broth) and add some salt and pepper. You can (if you want) add some fresh lime and cilantro to the quinoa for this dish!

  9. And enjoy we did!! This was soooo delicious. Not too spicy at all, just enough kick. I left off the cheese and didn’t serve it with any rice or quinoa. Thanks for this wonderful recipe!

  10. 5 stars
    Hi! This recipe looks great! I was wondering if instead of roasting them in the oven can I grill them on a grill pan.

  11. I don’t own a micro wave. Do you have any other suggestions on how to precook the sweet potato or a substitution?

  12. 5 stars
    Omg, looks amazing! You made me hungry and it’s still dinner time here! Love love loves all your recipes, you are truly inspirational, I don’t know how you do it. Thanks, Keep it up.

  13. This recipe was a lifesaver! I was eager to meal prep and this was a perfect recipe for this. My 15 month old daughter was obsessed with it, especially the chicken and sweet potatoes and my hubby said he could eat it everyday. Win win! Thank you!!

  14. 5 stars
    So good. Just made this tonight. The flavor is incredible. I left out the green beans and added petite carrots instead and served with garlic couscous. Definitely a keeper.

  15. 5 stars
    This is an absolutely delicious recipe – thanks so much for sharing! I had a heart attack in February and have been trying to eat healthy and this is a wonderful addition to our menu at home. The sweet potatoes are my favorite part! I double it so there is plenty of leftovers! Thanks again πŸ˜‰

  16. 5 stars
    Thanks for sharing this recipe. It is indeed savory, delicious, and so healthy! I didn’t anticipate so much flavor, but the spicy mixture is amazing!

  17. 5 stars
    I’m making this for dinner now and it smells so good! I love sweet potatoes so I added two big ones and I’m making brown rice yum! Thank you thank you

  18. I just found this recipe on Brucrews site while looking at their curry shrimp. Love the sound of this and the meal prep, which I definitely need to start doing. thanks for this easy, healthy recipe!!

  19. Hi Chelsea,
    quick question: can it be frozen? I live alone, so it would be great to be able to store it in the freezer for next week πŸ™‚

    Thanks!!

  20. 4 stars
    This looks good but you really need to make one change… omit the sugar from the seasoning!!! This is the only reason I didn’t go 5 stars! Sugar shuts down the immune system for about 3 hrs after consuming and sugar feeds infections. It’s not necessary in this recipe and if you really want a sweetener, use a little honey! Sugar is in everything these days, even things you wouldn’t think of because it’s addicting!

  21. 5 stars
    This is one of my new favourite recipes! It’s so easy to throw together, tastes amazing, and is great for meal prep! I just moved to England from California and this is my new healthy comfort food πŸ™‚ Thanks for sharing!!

  22. 5 stars
    Good on so many levels! Easy, healthy, colorful, and versatile. I used the veggies I had on hand which included a green and yellow zucchini, asparagus, red bell pepper and broccoli

    1. MMMM those veggies sound awesome! I’m so glad you enjoyed! Thanks so much Marla! πŸ™‚

  23. 5 stars
    So quick and easy and SO delicious. I feel like I could eat this every day and still crave it! This is now a family favorite!

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