Meal Prep – Healthy Roasted Chicken and Veggies

Seasoned with olive oil and italian spices then roasted to perfection, this sheet pan chicken and rainbow veggies is great for meal prep and makes a healthy lunch or dinner too! 
meal-prep-roasted-veggies-and-chicken-2Meal prepping is a must if you go to work, school or like to have healthy meals on hand at all times. Having healthy meals on hand will make your day and week run a lot smoother.  This means you wont end up needing to purchase last-minute un-healthy fast food. You can prep the entire weeks meals on the weekend so you’ll always have tasty healthy food at reach. I assure you it’s well worth the extra effort and will also save you a lot of money.

This sheet pan roasted chicken and rainbow veggies is a great dish to make if your just starting to meal prep or if you just want easy toss in the oven kind of dinner.

The chicken and veggies are loaded with spices and drizzled with olive oil, then roasted in the oven for 20 minutes or until charred and tender. Since the chicken breasts are cut into small cubes, they cook at the same rate as the veggies making it that much easier to cook everything at the same rate.

Divide the chicken and veggies into individual meal prep containers on a handful of brown rice or quinoa or your favorite type of rice and enjoys a weeks worth of meals all done in under 30 minutes! Meal Prep - Healthy Chicken and Veggies

Meal Prep - Healthy Chicken and Veggies

4.8 from 10 reviews
Prep time:
Cook time:
Total time:
Serves: 4


  • 2 medium chicken breasts, boneless skinless cut into ½ inch pieces
  • 1 cup broccoli florets, frozen or fresh
  • 1 small red onion, chopped
  • 1 cup grape or plum tomatoes
  • 1 medium zucchini, chopped
  • 2 cloves garlic minced
  • 1 tablespoon italian seasoning
  • 1 teaspoon salt
  • ½ teaspoon black pepper (optional)
  • ½ teaspoon red pepper flakes (optional)
  • ½ teaspoon paprika
  • 2 tablespoons olive oil
  • 2-4 cups cooked rice of choice (optional)
  • 4 meal prep containers


  1. Pre-heat oven to 450F. Line a baking sheet with aluminum foil and set aside.

  2. Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.

  3. Bake for 15-20 minutes or until the veggies are charred and chicken is tender.

  4. Place ½ or 1 cup of cooked rice of choice into 4 individual meal prep containers. Divide chicken and veggies evenly on top of the rice. Cover and store in the fridge for up to 5 days or freezer up to 2 months.

Meal Prep - Healthy Chicken and Veggies


  • Christine Titus

    This recipe is so simple, and so incredibly yummy, not to mention incredibly healthy. I love the meal prepping idea, to cook once and have a delicious lunch for 4 days. No more of those nasty frozen entree’s like Lean Cuisine and others that claim to be good for you. This is much better, just as convenient, and soooo much tastier! Use whatever vegetables you have. I didn’t have any tomatoes or red onion. I used broccoli florets, bell pepper, zucchini and summer squash (or yellow zucchini I like to call it). I wanted to make sure everything got coated evenly with olive oil and spices, so what I did was I took out a huge bowl, cut everything up, tossed it into the bowl, then drizzled olive oil and added the seasonings. Then I just tossed it all together to make sure it was all coated evenly, then transferred to a foil lined baking sheet. YUM!

  • Daniela

    Hi Layla! Thanks for the recipe. I will try it tonight but I’m a bit concerned on cooking time for different vegetables. If I replace one of the veggies for squash for instance, should I leave that longer in the oven? Sorry, cooking is not my thing!! 😊

    • Layla

      I would just cook them for 15 minutes and check how they feel most veggies cook around the same time unless it’s potatoes. Enjoy!! 🙂

  • ashley

    would it affect the time if I didn’t bake these on a baking sheet with foil? I would like to use one of my glass pans instead. So would I just coat everything with the oil and seasonings and throw into my glass pan? Would it change my bake time? And everything gets baked together?

  • Becky

    What a great idea cooking everything on the same pan! I made this for my lunch for the week and today I tried it for the first time. It was amazing! Thanks for idea. This will definitely be a go-to from now on.

  • Laurie

    I tried this tonight and it was delicious!! So much flavor with just a few ingredients. I have just started getting into the meal prep craze, so this was a really good recipe to try out. I served it with a mixture of brown rice and red quinoa. The chicken was just a tad dry, so I may cook that on a separate tray and take it out just a few minutes earlier next time. Veggies were cooked perfectly though!

  • Jenn

    Is this calorie count not including the rice? I thought a cup of rice had around 220 calories in it? Looks great though!

    • Layla

      The nutritional facts are for the chicken and veggies. 1 cup of cooked brown rice does contain 220 calories so you can use that or any other low-calorie side of choice.

  • trish

    this looks amazing, but as a chef I am slightly concern at how you are chilling the food quickly especially the rice which can be dangerous if not chilled quickly. I wash my cooked rice if I am storing it, in cold water then drain.
    Just a thought for those who may not know

    • Layla

      I’m not understanding your concern, Trish. I’ve never heard of washing cooked rice before. I usually cook fresh hot rice when meal prepping and storing it right away in the meal-prepping containers along with the chicken and veggies. Putting hot food in the fridge right away is the safest. Every minute the food sits cooling is more time for spoilage and contamination to occur. You want the moisture to stay in the food so keep it covered.

      • Tina Steen

        That is improper food handling. You never store hot foods right away into the fridge or freezer without properly cooling it down. Bacteria doesn’t start breeding right away- unless in hot weather (if you left your leftovers in your car during a hot summer day- toss it, it wouldn’t be safe to consume).

        I was certified in Safe Food Handling in California and owned my own restaurants for over 13 years. Now I am moving to a new career of studying Nutrition Science- combining my love of food with the sciences in biology, chemistry, human physiology. Chef Trish was absolutely right.

        Other than that, your recipe is wonderful for those working and in school as an option to eat healthier throughout the week using minimal ingredients while being really tasty.

  • JenG

    Made this tonight, and love the spicy flavor (I opted to include the red pepper flakes). Thanks for the great (and weekday easy) recipe idea!!

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