This super easy one pan chicken and veggies is enough for 5 lunches throughout the week! It has chicken breast, broccoli, mushrooms, bell pepper, zucchini, and onion.
Related: I get all of my grass fed beef and pasture raised chicken from Butcher Box. Read my honest review here.
I am so excited to share this easy One Pan Chicken and Veggies recipe with you! It is the perfect recipe for low carb meal prep because it's filled with tons of healthy veggies and makes enough for lunch all week long!
All of these veggies are full of flavor, but low in carbs so you can eat them without any worries.
A common ingredient in one pan meals like this is potatoes, but potatoes are higher in carbs and have a very large glycemic load on our bodies. This means we may not see the sugar in the food, but our bodies do! Atkins calls this the 'Hidden Sugar Effect' - foods that you think are healthy that actually turn into sugar when digested. You can read more about that here!
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The first thing I do for this one pan chicken and veggies is to get all of my veggies prepped. If I do the veggies first, then I only have to use 1 cutting board. I'm all about less dishes!
I cut up 2 broccoli crowns into smaller florets, quarter 8 ounces of baby bella mushrooms, cut 2 large zucchini into large chunks, cut 3 bell peppers (red, orange, and green) into 1 inch pieces, and slice a whole red onion.
I then cut 3 pounds of chicken breasts into large chunks. You want the chicken breast pieces to be about 2 inches square so they do not dry out in the oven before the veggies have time to cook.
For the seasonings I use avocado oil (better for high heat cooking), oregano, smoked paprika, garlic powder, salt and pepper.
I place all of my veggies and chicken on an 18 x 26" sheet pan and pour the seasoned oil on top. I then get my hands dirty and mix everything together!
This one pan chicken and veggies is now ready for the oven. I place the pan in a 475 degree oven and let everything roast for 18 minutes. This gave me perfectly cooked and juicy chicken and perfectly cooked veggies!
This makes 5 very generous servings. I love the Atkins motto, and the title of their new lifestyle book, "Atkins: Eat Right, Not Less." It is the perfect plan to keep your blood sugar stable so you have less cravings. Check out Atkins new book for other great low carb recipes here!
In addition to this east meal prep, I also love Ham Roll Ups for an easy snack!
One Pan Chicken and Veggies
INGREDIENTS
- 3 lbs Chicken breast, cut into 2 inch chunks
- 3 cups Broccoli florets
- 8 ounces Baby bella mushrooms, quartered
- 1 Red bell pepper
- 1 Yellow bell pepper
- 1 Green bell pepper
- 2 Large Zucchini, cut into 1 inch chunks
- 1 Red onion, sliced thin
- ½ cup avocado oil (Click here for my favorite brand on Amazon)
- 1 teaspoon Kosher salt
- ½ teaspoon Black pepper
- 1 teaspoon Smoked paprika
- ½ teaspoon Dried oregano
- ½ teaspoon Garlic powder
INSTRUCTIONS
- Pre-heat the oven to 475F.
- Prep all of your chicken and veggies and dump them on the 18 x 26" sheet pan. You could also spread this between 2 smaller sheet pans.
- In a small bowl add the oil, spices, salt and pepper. Whisk together.
- Pour the oil mixture over the chicken and veggies. Mix the chicken veggies and oil all together on the sheet pan. Lay out in a single layer.
- Bake in the pre-heated oven for 18 minutes or until the chicken has an internal temperature of 165F.
- For meal prep: divide into 5 bowls with lids and store in the fridge.
JENNIFER'S TIPS
NUTRITION PER SERVING
Nutrition is provided as a courtesy only. Please re-calculate on your own with the ingredients and amounts you used for the most accurate data.
This is a sponsored conversation written by me on behalf of Atkins Nutritionals, Inc. The opinions and text are all mine.
⭐ Did you make this One Pan Chicken and Veggies Recipe? Tag me on Instagram so I can see! @lowcarbwithjennifer
Marilyn Sosman says
I made this and it was delicious. I highly recommend it
lisa ward says
had this tonight for dinner. it was delicious!! so happy i have leftovers!! thank you for another amazing recipe!!
Cari C. says
So easy to throw together, the washing & chopping of veggies and cutting the chicken takes the longest but I add a little more, use 2 pans and make a week's worth of meals. So delicious!
Melanie says
So good and easy to put together! Added to our recipe rotation for sure! Thank you!
Janet says
Has anyone ever made this on a gas BBQ? I don't want to turn my oven on in the summer humidity. Looks and sounds delicious!
jenniferbanz says
I think It will work great!
Mariah says
My family loves this recipe. We make it every week now!
Kathy says
Oh my gosh! I made this tonight and it is fabulous! And so easy!! This will be a regular at our house!
Brittany says
So good and full of flavor! I added squash, too. Then sprinkled some parmesan & drizzled ranch on mine. Amazing!
Janett says
Hi! I made ur recipe and it came out as a food transformation. I subbed for hemp oil and low sodium soy sauce, its all i had. It tastes amazing and im not a big all veggie fan but this dish had me tasting each veggie on its own and my taste buds just magically changed! I saw the veggie light! Ha! Ha! Thank uuu! XO
jenniferbanz says
Maybe I should show this to my husband so he will see the veggie light, lol! Thank you for the review!
Kira says
Made this last night for my family and they absolutely loved it! This was so delicious!
jenniferbanz says
So glad you liked it!