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 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
Ingredients
- 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
Instructions
- 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.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Bianca and Rachel. I don’t understand how it can be 524 cal as serving either. I do know rice is pretty high in calories, probably about 110 cal for half a cup. But if you didn’t use rice, there’s no way it could be 524 cal just for chicken and vegetables and drizzled in olive oil.
I tried clicking reply to each of your comments, but for some reason it doesn’t let you reply to people. And it doesn’t seem like they’re too quick to come back and give answers.
Easy to prepare, however I found the chicken to be dry as well. I was wondering what type of sauce would taste good with this?
This is yummy…
I added FETA and Italian dressing and wow
Is this 524 calories for 1 of them or for all 4 ?
We LOVED how easy this was and the flavor was awesome. Question about the calories…it says 524 for 4 servings but when I log everything on any calorie tracker it’s saying 285 for 4 servings. How did you get the 524? Even the carbs and protein are off on your recipe for the same ingredients (you breakdown the nutritional facts as double what any other site says). Can you please explain why everything is double on here compared to any other calories and nutrition tracker for this recipe?
It says with brown rice on the nutrition label (not sure if you incorporated that)
How long to cook in the Microwave from Freezer. How long from Refrigerator? Has someone got it timed well?
Microwave for 2-3 minutes or until steaming. Refrigerate up to 4 days!
What can use instead of chicken if I don’t each meat.or chicken I eat fish ?
You can use salmon!
Give me your salmon
Should I defrost the broccoli in the microwave before adding them to the pan?
No need!
Should I defrost the broccoli florets I’m the microwave before adding them to the pan?
I thought rice couldn’t be re-heated?
You can safely reheat it until steaming as long as it isn’t older than 3-4 days in the fridge.
Do these need to be cooled before popping in the fridge & how do you reheat them, just in the micro? Thanks
I like to cool them to room temperature.
How long will this meal last in the refrigerator? Will it be good to eat for the whole week?
It should last up to 4 days.
Baking in the oven now! Couldn’t wait to write a review but just by looking at it while baking looks good!
I’ve made this several times with a variety of veggies (bell peppers and oyster mushrooms are favourites), the seasoning is very versatile and easy to make! I always include the cherry or grape tomatoes, I love how they turn out after cooking. This will be in the rotation for a long time!!
Thanks for sharing such a tasty and healthy recipes.
What’s the best way to un freeze them?
Microwave for 2-3 minutes or until steaming.
If frozeN can this be reheated in microwave?
Yes, they can be frozen and re-heated.
The chicken was quite dry. If I try this recipe again I will use chicken tenders cut in half. As well as roasting the vegetables longer than the chicken cooks for. We h
Added multi colored carrots and omitted the onion and Tomatoes.
I Made thesE And froze tHese to have some healthy meals for after my hysterectomy. They were great even aFter being frozen. And they were so easy for my husba to just poP in the microwave for us for dinner!
How do you warm up when you want to eat it
How do you reheat after it is frozen?
Mine was a little dry what can I add to it when reheating?
Thanks
I am planning on trying some of these recipes this week. Is it possible to freeze these recipes?
REally good! I made it without the Rice, so i’m not sure how many calories to count it as.
Just take out what the calories of the rice would be, so it should roughly be around 300 without the rice that is.
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.
Yes though it will take long to defrost in microwave. I’d suggest, if at all possible, to defrost overnight in fridge or on countertop 3-4 hrs before heating up in microwave.
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.
Lmao damn you tell em Zak!!
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.
Hi, wow long to microwave if they are refrigerated?
About 2-3 minutes or until steaming!
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.