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Easy High-Protein Chicken and Rainbow Veggie Sheet Pan Bowl

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A quick and easy sheet pan meal featuring roasted chicken breasts and a colorful mix of veggies, served over quinoa or brown rice for a balanced, high-protein, and wholesome dinner.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680g)
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup baby carrots, halved lengthwise
  • 1 small red onion, cut into wedges
  • 1 zucchini, sliced into half-moons
  • 1 cup cherry tomatoes
  • 3 tablespoons olive oil (extra virgin recommended)
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • Juice and zest of 1 lemon
  • Optional: pinch of red pepper flakes
  • Fresh parsley or basil, chopped (for serving)
  • Cooked quinoa or brown rice (about 2 cups cooked, for serving)

Instructions

  1. Preheat the oven to 425°F (220°C).
  2. In a medium bowl, whisk together olive oil, minced garlic, smoked paprika, oregano, lemon juice and zest, salt, pepper, and red pepper flakes if using.
  3. Add chicken breasts to the marinade, coating well. Let sit for 10-15 minutes if possible.
  4. Toss bell peppers, carrots, onion, zucchini, and cherry tomatoes with a drizzle of olive oil, salt, and pepper in a separate bowl.
  5. Spread the veggies in a single layer on a large rimmed sheet pan. Place the chicken breasts on top or nestled between the veggies.
  6. Roast in the oven for 25-30 minutes, flipping the chicken halfway through (around 15 minutes) for even browning.
  7. Check that chicken reaches an internal temperature of 165°F (74°C) or that juices run clear when cut.
  8. Spoon cooked quinoa or brown rice into bowls, top with roasted chicken and veggies, and scatter fresh parsley or basil on top.

Notes

If chicken breasts are thick, flatten slightly with a meat mallet for even cooking. Keep an eye on veggies near the end of roasting and tent with foil if they brown too quickly. Reheat leftovers gently with a splash of water or broth to prevent drying out. This recipe is flexible for protein and veggie swaps and can be made vegetarian by substituting tofu.

Nutrition

Keywords: high-protein, chicken, sheet pan meal, healthy dinner, roasted veggies, quinoa bowl, easy recipe, meal prep

Find it online: https://tablemira.com/easy-high-protein-chicken-and-rainbow-veggie-sheet-pan-bowl-recipe-for-healthy-meals/