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

4.78 from 35 votes
Print Rate
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 524kcal
Author: Layla


  • 2 medium chicken breasts boneless skinless cut into 1/2 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
  • 1/2 teaspoon black pepper optional
  • 1/2 teaspoon red pepper flakes optional
  • 1/2 teaspoon paprika
  • 2 tablespoons olive oil
  • 2-4 cups cooked rice of choice optional
  • 4 meal prep containers


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

  • 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.

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

  • Place 1/2 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.


Serving: 1container with brown rice | Calories: 524kcal | Carbohydrates: 80g | Protein: 24g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 45mg | Sodium: 685mg | Potassium: 809mg | Fiber: 5g | Sugar: 3g | Vitamin A: 610IU | Vitamin C: 34.6mg | Calcium: 82mg | Iron: 2.9mg

Meal Prep - Healthy Chicken and Veggies


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    REally good! I made it without the Rice, so i’m not sure how many calories to count it as.


    Can this be heated up in the microwave from frozen? I want to make for my daughter for her dorm at college. She can only heat up in the microwVe.


    That raw chicken touching vegetables makes me incredibly uncomfortable, even if its all going to be cooked raw chicken should not be touching anything else, thats very dangerous!


      Beth The vegetables are being heated to the same temperature as the chicken, what part of that is dangerous? if there’s bacteria remaining in the vegetables, it’s going to be In the chicken too. use common sense? and if you lack that, google it beforehand.


    what’s the texture of the rice after frozen


    If I freeze the cooked meal, what do I need to do when it is time to eat the meal?


    These look amazing, I can’t wait to try them!! thanks so much for sharing.


    How much rice is calculated into the 524 calories per meal, 1C or 1/2C?


    I made this recipe today and it was fantastic! I may add more spice next time but it was seriously so delicious and healthy! Do you know nutrition info on 1 serving?


      Yes, just added the nutritional info under the recipe!


        Is the nutritional info under the recipe for the 4 servings or 1? i’m on WW and when I calculated the points it came out to 16, so i’m hoping the info. is for all 4 servings. sorry about the all caps, it won’t turn off on my keyboard!


    If you use frozen broccoli florets do they need to defrost or can bake frozen straight out of the bag?


      You can bake them straight out of the freezer!


        for how long???? In the oven at what temp. Can I nuke them to reheat them?


          The first step is to pre-heat the oven to 450F. You can reheat in microwave, stove-top or oven as needed.


    Can you repost the nutriTional Facts? I can’t seem to find them even after wAiting for it to load.


    What kind of rice do you recommend with this?


      Jasmine, brown or basmati work well.