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Easy 7-Day Sheet Pan Chicken Meal Prep with Roasted Vegetables

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A straightforward and flavorful sheet pan meal prep featuring juicy chicken breasts and caramelized roasted vegetables, perfect for a week’s worth of healthy lunches or dinners.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 700 g)
  • 2 medium carrots, peeled and sliced
  • 1 large red bell pepper, seeded and chopped
  • 1 medium zucchini, sliced into half-moons
  • 1 cup broccoli florets (fresh or frozen)
  • 1 medium red onion, cut into wedges
  • 3 tablespoons olive oil (extra virgin recommended)
  • 2 teaspoons garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried rosemary (or fresh, finely chopped)
  • Salt and freshly ground black pepper, to taste
  • Optional: A squeeze of fresh lemon juice before serving

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. Wash and chop all the vegetables into bite-sized pieces. Slice carrots thinly for even cooking.
  3. In a large bowl, toss the carrots, bell pepper, zucchini, broccoli, and red onion with 2 tablespoons olive oil, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, salt, and pepper.
  4. Pat the chicken breasts dry with paper towels. In a separate bowl, mix 1 tablespoon olive oil, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, dried rosemary, salt, and pepper. Rub this mixture evenly over the chicken breasts.
  5. Spread the seasoned vegetables in a single layer on one side of a large rimmed baking sheet. Place the chicken breasts on the other side, leaving space between pieces.
  6. Roast in the oven for 20 minutes. Then flip the chicken and gently stir the vegetables.
  7. Return to the oven and roast for another 10-15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender with golden edges.
  8. Let the chicken rest for 5 minutes before slicing. Portion into meal prep containers with chicken and veggies.
  9. Optional: Squeeze fresh lemon juice over the dish before serving.

Notes

Pat chicken dry to promote browning and prevent steaming. Cut vegetables uniformly for even cooking. Avoid overcrowding the pan to keep veggies crisp. Flip chicken and stir veggies halfway through roasting. Use a meat thermometer to ensure chicken reaches 165°F. Let chicken rest before slicing to retain juices. Store leftovers in airtight containers for up to 7 days or freeze for up to 3 months.

Nutrition

Keywords: sheet pan chicken, meal prep, roasted vegetables, easy dinner, healthy meal, chicken breasts, one pan meal

Find it online: https://tablemira.com/easy-7-day-sheet-pan-chicken-meal-prep-with-roasted-vegetables/