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

4.72 from 52 votes

Meal Prep - Healthy Chicken and Veggies

By: Layla
Prep10 minutes
Cook20 minutes
Total30 minutes
Servings 4

Ingredients 

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

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

Nutrition information is automatically calculated, so should only be used as an approximation.

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Meal Prep - Healthy Chicken and Veggies



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183 Comments

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

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

  3. 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?

    1. Yes, just added the nutritional info under the recipe!

      1. 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!

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

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

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

          1. Hi, wow long to microwave if they are refrigerated?

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

  6. So if i take 2 bucks to the store i can buy all these ingredients?

  7. You just made my weekly lunch meals so much easier. Thank you so much for sharing the recipe!

  8. hi layla!! exactly how many lbs of chicken breasts did you use for this recipe? thank you!!

  9. Any suggestions how to make this vegetarian and keep the same cooking times and temperature? I’m wondering about replacing the chicken with tofu, chickpeas or something else and am open to ideas. Thanks!

  10. Would You stire the food uncooked in the food container and cook when required, or cook it all first then store?
    Thanks

  11. Will this be enough to eat if I don’t make rice with it? And just eat the meat and veggies?

  12. Strange question. New to meal prepping. How would I reheat this dish after I’d defrosted? Would it just be in the microwave? Or is there other ways? Thanks

  13. I made this recipe, but didn’t need the baking sheet. What is it used for?

    1. What did you cook the chicken and veggies on? The baking sheet is the base.

  14. Are the calculated calories including the rice or without?

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

  15. 4oz chicken is usually 36 g protein.. so how are these only 20 g each? Thanks!

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

      1. 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.

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

  16. 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?

    1. 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.

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