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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Are the calculated calories including the rice or without?


    The calories are without the rice. Adding 1/2 cooked brown rice to each container would add an additional 100 calories.


4oz chicken is usually 36 g protein.. so how are these only 20 g each? Thanks!


    The recipe is 2 chicken breasts and it makes about 4 servings so each chicken breast is split into two servings.


      Quick question – why is the fat content so high? Is it the olive oil? Because chicken and veggies don’t contain 15 grams of fat.


        Yes, most of the fat is from the olive oil. It’s really good for you so I wouldn’t be worried!


Hi! Just made this last night and loved the flavor! Quick question though, the nutritional value you have added, I assume this does not include a 1/2 c. of rice or quinoa. Correct?


    Yes, the nutritional veggies do not include the rice or quinoa but adding 1/2 cup of cooked brown rice or quinoa would only add just over 100 calories to each container.

Shannon Presley

How do you make sure the chicken still has good flavor when reheated in the microwave?


    The flavor should still be the same when re-heated.

Nicole barrows

How do you normally heat these up?


    Microwave for about 2 minutes or until hot.


Delicious..whole family gobbled it right up!


My first time cooking this recipe, and looking forward to it. However, i forgot to put in tomatoes, and now it will probably be a bit dry.


How long does each container last in the fridge?


Can you cook and then freeze? I am trying to start meal planning and that would be ideal as I don’t want something to go to waste


    Yes, you can cook everything then freeze in freezer containers.


Hi i wanted to ask if i wanted to freeze it for some weeks do i still bake it or do i just prep it and put it in the freezer? and when the time has come i bake it and divide into containers. So prep then freeze or prep bake then freeze?


How long would this stay fresh if frozen


Hi can you eat these meals cold?


    Yes, you can but we prefer hot because all the ingredients can be heated.


I’ve made this several times and it’s very good! I bought the same containers online through amazon and I started freezing them. It only takes hours to thaw. The only changes I made were that I added a red bell pepper, and instead of garlic i used 1 teaspoon of granulated garlic. Be sure to add juicy tomatoes because that is what make the sauce so good! THANK YOU!


Any idea the calorie count on 1 meal for this recipe??


Not all of these ingredients need the same cooking time–I started the chicken and onions, plus some large diced yellow bell pepper, then 5 minutes later added the zucchini and broccoli, 5 minutes later, the cherry tomatoes. This was a delicious lunch combo, and since I don’t mind eating cold food, I found perfect right from the fridge in my office lounge. I also like to spray the baking pan with some sort of nonstick spray and although seasoning the ingredients separately gets a little fiddly, it isn’t much extra work and I prefer to have all of the elements cooked perfectly–no rice for me


    Thanks Janet — I followed your instructions exactly. I am using just 1/4 cup of rice to minimize carbs… I do need some for running. I also added carrots and mushrooms to the roasted veggies but otherwise followed the recipe exactly. It is SO STUNNING and even better was my butcher cubed the chicken breast so it saved so much time!


Can the rainbow chicken be reheated?


Yes, it can be reheated in the oven or microwave!