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Home > Dinner > One Pan Healthy Chicken and Veggies
January 6, 2017 | 78 Comments
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A sheet pan dinner with chicken, tons of veggies, an easy seasoning mix, and cheese! Healthy, hearty, easy to make, and so delicious!
This sheet pan dinner is easy to make and good for you! It’s the perfect thingto make if you are looking for meal prep options.
In all the things I’ve learned (my experience +my undergrad degree), the number 1 tip I’d give for eatinghealthier? Being prepared. And by being prepared, I mean making healthier snacks ahead of time, meal prepping for the week, getting rid of the junk food in your house, and preparing high protein meals that are packed with veggies.
This meal is a great way to start with meal prepping. It’s healthy, but absolutely NOT lacking in flavor. It’s got a hint of spice (I’d still say it’s prettymild) and that spice is evened out with the cheese. The cheese in this dish is optional, but if you aren’t trying to save calories, I’d definitely recommend adding it! Enjoy!
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One Pan Healthy Chicken and Veggies
4.93 from 28 votes
- Review this recipe
A sheet pan dinner with chicken, tons of veggies, an easy seasoning mix, and cheese! Healthy, hearty, easy to make, and so delicious!
Print Recipe
One Pan Healthy Chicken and Veggies
4.93 from 28 votes
- Review this recipe
Print Recipe
A sheet pan dinner with chicken, tons of veggies, an easy seasoning mix, and cheese! Healthy, hearty, easy to make, and so delicious!
Course Dinner
Cuisine American
Prep Time 15 minutes minutes
Cook Time 20 minutes minutes
Total Time 35 minutes minutes
Servings 4
Chelsea Lords
Calories 524kcal
Author Chelsea Lords
Ingredients
Chicken & Veggies
- 1 small (~1 cup) sweet potato
- 1 pound boneless skinless chicken breast
- 1 and 3/4 cup assorted sweet bell peppers (I use about 8-10 miniature bell peppers)
- 1 and 1/2 cups green beans
- 2 heads (~3 and 1/2 cups) broccoli
Seasoning
- 5 tablespoons olive oil
- 2 teaspoons chili powder
- 1 teaspoon paprika
- 1 teaspoon white sugar
- 1/2 teaspoon EACH onion powder, garlic powder, ground cumin
- 1/4 teaspoon cayenne pepper
- 1 teaspoon salt
- Optional: 3/4 cup finely shredded cheese (colby jack, Mexican blend, cheddar, pepperjack)
- Optional: fresh cilantro, fresh limes
- Serve with or meal prep with cooked rice or quinoa
Instructions
Preheat the oven to 425 degrees F and line a very large sheet pan with parchment paper and set aside.
Prep the chicken and veggies: First, pierce the sweet potato with a fork a few times and place in the microwave for 5 minutes, flipping on the other side after 2.5 minutes. Remove and let cool for a minute. Peel off the skins and then chop into very small pieces (important they are small and that you first microwave for these to be cooked in time with everything else!)
Chop the chicken into 1/2 inch pieces. Remove the stems and seeds and coarsely chop the peppers. Cut the beans in half. Coarsely chop the broccoli.
Place all the veggies* and chicken on the sheet pan. In a small bowl, combine the olive oil and all of the seasonings listed and mix.
Pour the seasoning mixture over the veggies and chicken and toss with your hands until everything is well coated. Spread everything into 1 even layer.
Bake for 10 minutes, flip and bake for another 10-20 minutes (all depending on the size you've cut your veggies and chicken and the heat of your oven) (The veggies are crisp tender and chicken is cooked through for me at around 20 total minutes)
Remove from the oven and top with the cheese if desired. Return to the oven for 1-2 minutes or until the cheese is melted.
Remove and enjoy over cooked rice or quinoa and with fresh cilantro and a lime wedge if desired.
MEAL PREPPING: Place an even amount of quinoa (I cook 1 and 1/2 cups dry quinoa) into the bottom of 4 different containers. Divide this baked chicken and veggie dish equally in 4 parts. Top each container with fresh cilantro and a lime wedge. Cover and place in the fridge. Enjoy within 4 days.
Video
Recipe Notes
*If you want really well roasted/more tender veggies, bake them by themselves for 10 minutes before adding in the chicken. We like the veggies to be crisp tender (especially when using this dish as a meal prep) so I toss them with the chicken at the start.
Nutrition Facts
Calories: 524kcal
We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.
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Leave a Comment:
OMG! This is my favorite type of dinner, simple, healthy, filling, and so easy! Count me in!
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Thank you Tori! 🙂
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Do the nutrition facts include the quinoa?
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No they do not.
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This is just plain great! Couple of questions; how can I make this ro.lessen the cholesterol & sodium levels?
Than you!Reply
I made this tonight for my in-laws and it was a big hit with everyone (except the 6 yo)! The Sweet Potatoes were my favorite part, so I’d add more of those next time. I left off the cheese and lime then served it with brown rice. I also separated it into 2 pans and it fed 9 people with leftovers.
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I’m so happy this was a hit!! Thank you so much for the comment Sheila 🙂
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Is it possible to roast frozen veggies? This would both save a bit of prep time as well as ensure better quality veggies for some of us, but I’ve not been able to figure if it’s feasible.
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You can, but I do think it will be a bit soggy and less crisp. If you use frozen veggies, let them thaw 100% before cooking them and watch them closely because I think the cooking time will vary.
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The calorie count seems high for this dish. Does it include the rice/quinoa and cheese in the calorie count?
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It contains the cheese, but not the rice or quinoa!
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How big is the serving size?
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You’ll divide the total yield of this recipe into 4 equal portions and each of those portions is 1 serving size.
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the total fat is very high – do you think that is because of the cheese?
Cheese and olive oil. Note that the portions are very large (you’re getting a lot of food per “serving”) reflected on the nutrition label.
Please email me the recipe for one pan chicken and veggies!!! Looks Devine!!!!!Reply
Thanks Shelly! The full recipe is actually just right above this comment section 🙂
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Made this ton it & it’s awesome! Added an extra swt potato & sliced onion…all served on brown rice..Wonderful! Thanks for sharing!!Reply
So happy you enjoyed this!! Thanks for the comment Joan 🙂
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Yum so good! Made five giant portions. Looking forward to the leftovers tomorrow!Reply
So happy this was a hit! Thanks for the comment Sara 🙂
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Are there adjustments I could make to decrease calorie count? I know leaving off cheese would help, anything else. Do you know the calorie count if cheese is not added?
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I don’t know the calories without cheese, but leaving off the cheese will decrease the count as well as if you decreased the oil by a tablespoon!
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I made this last week, and couldn’t wait to make it again tonight. It may be the tastiest meal I’ve ever cooked!Reply
What a compliment!! I am so thrilled it was a hit! Thanks Mary 🙂
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Looks good! Do you cook the chicken first? or do you put raw chicken in the oven with the veggies?
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No you don’t cook it first. It goes in with the veggies 🙂
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I thought olive oil shouldn’t be used for cooking at high heat. Will coconut oil work as a substitute?
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Yes that should work fine 🙂
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My family loved this! My toddler loves cauliflower and bell peppers, so I swapped out the broccoli and added purple cauliflower. I also tried b/s chicken thighs and it worked really well, so flavorful! This is a keeper for sure. I made it for dinner last night but will eat the leftovers for lunch this week. One of my favorites, thank you!Reply
You are welcome! I’m thrilled this has been a hit 🙂 Thanks for the comment Jessica!
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This was amazing!!! My husband liked the kick! I thought I would have some for lunch, but it didn’t last in my home!!Reply
Looking forward to this dish! Can you freeze the left over? I’m only one person and on the go a lot so would be nice to mix up my meals throughout the week. If I could freeze it and pull it out when I wanted this. What’s your reccomendation? 🙂
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I’m sorry to not be of more help, but I’ve never tried freezing this dish. I don’t love frozen (and thawed) roasted veggies, so I’m not sure it would be too amazing after being frozen, but I could be wrong!
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Did you season or add anything to the quinoa? If so what did you use?
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Whenever I cook quinoa to be a base for a dish, I cook it in chicken stock (or broth) and add some salt and pepper. You can (if you want) add some fresh lime and cilantro to the quinoa for this dish!
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And enjoy we did!! This was soooo delicious. Not too spicy at all, just enough kick. I left off the cheese and didn’t serve it with any rice or quinoa. Thanks for this wonderful recipe!
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It looks and smells great! Super easy to make! I did zucchini instead of sweat patatoe!Reply
I’m glad you liked! That sounds delicious!
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Hi! This recipe looks great! I was wondering if instead of roasting them in the oven can I grill them on a grill pan.Reply
I don’t own a micro wave. Do you have any other suggestions on how to precook the sweet potato or a substitution?
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You can use a different veggie in its place or leave it out entirely 🙂 Enjoy!
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Omg, looks amazing! You made me hungry and it’s still dinner time here! Love love loves all your recipes, you are truly inspirational, I don’t know how you do it. Thanks, Keep it up.Reply
You made my day! Thank you so much for your kind words, I truly appreciate it 🙂
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This recipe was a lifesaver! I was eager to meal prep and this was a perfect recipe for this. My 15 month old daughter was obsessed with it, especially the chicken and sweet potatoes and my hubby said he could eat it everyday. Win win! Thank you!!
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So happy to hear that!! Thanks for the comment 🙂
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So good. Just made this tonight. The flavor is incredible. I left out the green beans and added petite carrots instead and served with garlic couscous. Definitely a keeper.Reply
So happy you liked it! Thanks for the comment ?
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Why use white sugar as opposed to brown sugar?Reply
This is an absolutely delicious recipe – thanks so much for sharing! I had a heart attack in February and have been trying to eat healthy and this is a wonderful addition to our menu at home. The sweet potatoes are my favorite part! I double it so there is plenty of leftovers! Thanks again 😉Reply
Thanks for sharing this recipe. It is indeed savory, delicious, and so healthy! I didn’t anticipate so much flavor, but the spicy mixture is amazing!Reply
Yay! Love hearing that! Thanks for the comment Isabel 🙂
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I’m making this for dinner now and it smells so good! I love sweet potatoes so I added two big ones and I’m making brown rice yum! Thank you thank youReply
I just found this recipe on Brucrews site while looking at their curry shrimp. Love the sound of this and the meal prep, which I definitely need to start doing. thanks for this easy, healthy recipe!!
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You’re so welcome! I hope you love it! 🙂
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Hi Chelsea,
quick question: can it be frozen? I live alone, so it would be great to be able to store it in the freezer for next week 🙂Thanks!!
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This looks good but you really need to make one change… omit the sugar from the seasoning!!! This is the only reason I didn’t go 5 stars! Sugar shuts down the immune system for about 3 hrs after consuming and sugar feeds infections. It’s not necessary in this recipe and if you really want a sweetener, use a little honey! Sugar is in everything these days, even things you wouldn’t think of because it’s addicting!Reply
You can omit the sugar from the seasoning mixture 🙂
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Seems so simple to be true. Must try it
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I hope you enjoy! 🙂
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As a newbie to meal prepping do you heat this up to eat? And also how long does this keep in the fridge for? Thanks!
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Yes heat it up before you eat! 🙂 And it should last 4-5 days!
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Excellent as is! I paired with couscous (seasoned with butter, salt, and pepper).Reply
Oooh that sounds awesome! So glad you enjoyed!! 🙂
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This is one of my new favourite recipes! It’s so easy to throw together, tastes amazing, and is great for meal prep! I just moved to England from California and this is my new healthy comfort food 🙂 Thanks for sharing!!Reply
Good on so many levels! Easy, healthy, colorful, and versatile. I used the veggies I had on hand which included a green and yellow zucchini, asparagus, red bell pepper and broccoliReply
MMMM those veggies sound awesome! I’m so glad you enjoyed! Thanks so much Marla! 🙂
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So quick and easy and SO delicious. I feel like I could eat this every day and still crave it! This is now a family favorite!Reply
Can I freeze the leftovers of the 1-pan chicken & veggies ??
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I don’t think they’d thaw very well. Roasted veggies usually get pretty watery when frozen and thawed
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I really enjoy this and all your meals. I also have added wing sauce to this one and I find it adds a nice spice to it but the original recipe is just as wonderful.Reply
What if you don’t have a microwave for the sweet potato? Any suggestions?
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Yes,i love cooking,thank u for ur recipe.i love it
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The seasoning makes the dish! I didn’t have a sweet potato so I used a russet. Also threw in a chopped yellow squash. It was great!Reply
So glad to hear that! Thank you Nancy!
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Hi! Super excited to have this for dinner tonight. I just have one question, I only have chicken breast tenderloin will that still work for this recipe?
Thanks In advance!! 🙂Reply
Chelsea, thank you for the great recipes! Do you always use fresh chicken for recipes like this? Or do you thaw frozen chicken?
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I always use fresh 🙂
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