A complete one-pan meal that’s packed with flavor, this Sheet Pan Chicken & Veggie Dinner is perfect for busy weeknights. Juicy, seasoned chicken breasts are roasted alongside a colorful mix of vegetables, all cooked to perfection on a single pan. It’s healthy, easy to prepare, and makes clean-up a breeze.
FULL RECIPE
Ingredients
- 2 boneless, skinless chicken breasts
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium zucchini, sliced
- 1 small red onion, cut into wedges
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- Salt and black pepper to taste
- Optional: fresh parsley, chopped (for garnish)
Directions
- Preheat oven to 400°F (200°C).
- Lightly grease a large sheet pan or line it with parchment paper.
- Place chicken breasts in the center of the pan.
- Arrange sliced bell peppers, zucchini, red onion, and cherry tomatoes around the chicken.
- Drizzle olive oil over the chicken and vegetables.
- In a small bowl, mix garlic powder, onion powder, Italian seasoning, salt, and pepper.
- Sprinkle the seasoning blend evenly over the entire pan.
- Bake for 25–30 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender.
- Remove from oven and let rest for 5 minutes before serving.
- Garnish with chopped parsley if desired.
Nutritional Information
- Calories: 350
- Protein: 35g
- Carbohydrates: 15g
- Fat: 18g
- Fiber: 4g
- Sodium: 400mg
Health Benefits of Sheet Pan Meals
Sheet pan meals like this chicken and veggie dinner offer numerous health benefits, especially when loaded with colorful vegetables and lean protein. The minimal use of oil and the inclusion of fresh, whole ingredients make it a low-fat, nutrient-dense meal. Roasting helps retain the vitamins and minerals in vegetables, making this recipe a great option for anyone seeking to maintain a balanced and healthy diet.
Time-Saving Advantages
One of the major perks of this sheet pan recipe is its time efficiency. The entire meal cooks on a single pan, which means fewer dishes to wash and less prep time overall. This makes it ideal for busy individuals or families looking for a quick yet wholesome dinner solution.
Perfect for Meal Prep
This recipe is meal-prep friendly, allowing you to portion out servings ahead of time for lunch or dinner throughout the week. Simply store in airtight containers and refrigerate for up to four days, ensuring you have a nutritious meal ready to go when you need it.
Customizable to Taste
The versatility of sheet pan dinners is a major draw. You can easily swap out vegetables or seasoning blends based on your preferences or what’s in season. Try using sweet potatoes, broccoli, or asparagus for a new twist. You can even use different spice blends like Cajun, curry, or barbecue to change the flavor profile.
Budget-Friendly Ingredients
This meal uses affordable ingredients that are accessible in most grocery stores. Chicken breasts and common vegetables like bell peppers and zucchini are reasonably priced and often available in bulk, making this dinner budget-friendly without sacrificing nutrition or taste.
Family-Friendly and Kid-Approved
The colorful appearance and mild seasoning of this recipe make it appealing to kids and picky eaters. It’s also easy to make it interactive by letting children help arrange the vegetables or sprinkle on the seasoning, increasing the likelihood they’ll enjoy eating it too.
Minimal Cleanup
Because everything cooks on a single sheet pan, cleanup is significantly easier compared to meals requiring multiple pots and pans. Using parchment paper or foil can make it even quicker, reducing time spent at the sink after dinner.
Nutritionally Balanced Meal
This dish provides a solid balance of macronutrients—lean protein from the chicken, fiber and vitamins from the vegetables, and healthy fats from the olive oil. It’s a well-rounded meal that supports energy levels, muscle maintenance, and digestive health.
Ideal for Portion Control
Since the recipe serves two, it’s simple to manage portion sizes without overeating. For larger families or meal prepping, you can double the recipe and use a second pan to maintain proper spacing for even roasting.
Great for Weight Management
Due to its high protein and fiber content with low calories, this sheet pan dinner is excellent for those monitoring their weight. It promotes satiety, reducing the temptation to snack later in the evening.
Suits a Variety of Diets
Whether you’re following a low-carb, gluten-free, or Mediterranean-style diet, this recipe can easily fit into your meal plan. You can make slight adjustments based on dietary restrictions without compromising on flavor or satisfaction.
Easy to Double or Halve
Scaling the recipe up or down is straightforward. Need to feed a crowd? Just add more chicken and veggies and use a larger pan or two pans. Cooking for one? Halve the ingredients without worrying about losing texture or taste.
Seasonal Ingredient Flexibility
This meal works well with seasonal produce, allowing you to take advantage of what’s freshest and most flavorful at different times of the year. This keeps the dish exciting while encouraging sustainable cooking practices.
Encourages Whole Food Eating
By focusing on whole, minimally processed ingredients, this sheet pan dinner supports a cleaner eating lifestyle. It eliminates the need for processed sauces, artificial flavorings, or excess sodium, promoting long-term wellness.
High in Antioxidants
With vegetables like bell peppers, cherry tomatoes, and onions, this meal is rich in antioxidants, which help combat inflammation and support the immune system. These nutrients also promote skin health and may reduce the risk of chronic diseases.
Efficient Cooking Method
Roasting in the oven evenly cooks both the chicken and vegetables, intensifying their flavors without drying them out. This method also allows for hands-off cooking, freeing you up to handle other tasks while dinner is in the oven.
Elegant Enough for Entertaining
Though simple to prepare, the vibrant mix of colors and aroma makes this meal suitable for hosting. It looks attractive on the plate and offers a gourmet feel without the stress of complex cooking.
Supports Blood Sugar Stability
This dish is low in refined carbohydrates and includes fiber-rich vegetables, which support stable blood sugar levels. The inclusion of protein and healthy fats further helps in reducing blood sugar spikes and crashes.
Perfect Introduction to Cooking for Beginners
For new cooks, this recipe offers a great starting point. It requires minimal skills and equipment, allowing beginners to gain confidence in the kitchen while producing a tasty, nutritious meal.
Conclusion
This Sheet Pan Chicken & Veggie Dinner stands out as a go-to meal for anyone seeking simplicity, nutrition, and flavor all in one. It’s incredibly adaptable, suitable for a wide range of diets and lifestyles, and proves that healthy eating doesn’t have to be complicated. Whether you’re cooking for your family, prepping meals for the week, or simply trying to eat more whole foods, this dish delivers satisfaction with every bite—without the hassle.