One Pan Chicken and Veggies (High Protein Meal Prep)

This one pan chicken and veggies makes high protein meal prep so easy! Juicy chicken breast, broccoli, bell peppers, zucchini, mushrooms, and onion roast together with a simple seasoning mix for a flavorful meal with very little cleanup. It makes six generous servings, so you can portion it out for lunches or enjoy it for dinner and save the leftovers for another day.

Ingredients You'll Need

You'll need chicken breast, a mix of fresh vegetables, and a few pantry seasonings for this easy meal prep recipe. Here's what I use, along with a few tips for cutting everything so it cooks evenly.

• 3 pounds boneless, skinless chicken breasts: Cut into roughly 2-inch chunks. Keeping the pieces fairly large helps prevent them from drying out before the vegetables are done.
• 3 cups broccoli florets: Cut into similar-sized florets so they cook evenly. If you wash the broccoli just before cooking, dry it well.
• 8 ounces baby bella mushrooms: Quarter the mushrooms, or halve them if they're small.
• 1 red bell pepper, 1 yellow bell pepper, and 1 green bell pepper: Remove the stems and seeds, then cut into approximately 1-inch pieces. Any combination of bell pepper colors works.
• 2 large zucchini: Cut into roughly 1-inch chunks. Avoid thin slices, which can become too soft during roasting.
• 1 red onion: Peel and thinly slice. The onion adds a little sweetness as it cooks.
• ½ cup avocado oil: Helps coat the chicken and vegetables and distributes the seasonings throughout the mixture.
• 1 teaspoon kosher salt and ½ teaspoon black pepper: Season the entire batch. You can add more to taste after cooking.
• 1 teaspoon smoked paprika: Adds a mild smoky flavor without making the chicken spicy.
• ½ teaspoon dried oregano: Adds a little herby flavor that goes well with the chicken and vegetables.
• ½ teaspoon garlic powder: An easy way to get garlic flavor throughout without chopping fresh garlic.

How to Make One Pan Chicken and Veggies

1. Prepare the vegetables and chicken. Preheat the oven to 475°F. Cut the broccoli into small florets, quarter the mushrooms, and cut the bell peppers and zucchini into roughly 1-inch pieces. Thinly slice the red onion. I like to chop all of my vegetables first so I can use the same cutting board for the chicken. Once the vegetables are ready, cut the chicken breasts into roughly 2-inch chunks.

2. Prepare the sauce. In a small bowl, whisk together the avocado oil, kosher salt, black pepper, smoked paprika, dried oregano, and garlic powder.

3. Mix and spread on the sheet tray. Add the chicken and vegetables to a large mixing bowl. Pour the seasoned oil over the top and toss until everything is evenly coated. Spread onto an 18 × 26-inch rimmed sheet pan, or divide between two 13 × 18-inch rimmed sheet pans.

4. Bake. Roast for about 18 minutes, or until the chicken reaches an internal temperature of 165°F and the vegetables are tender. Check a few of the largest chicken pieces with an instant-read thermometer. If using two pans, swap their positions halfway through cooking to help them cook evenly. The exact time will depend on the size of your chicken pieces and how crowded the pans are.

Tips for Juicy Chicken and Roasted Veggies

• Keep the chicken pieces fairly large. Cut the chicken into roughly 2-inch chunks so it doesn't dry out before the vegetables have time to cook. Try to keep the pieces similar in size for even cooking.
• Don't slice the zucchini too thin. Roughly 1-inch chunks hold up better in the hot oven. Thin slices can become too soft, especially when reheated for meal prep.
• Dry your vegetables after washing. Pat them dry before adding the seasoned oil so you aren't adding extra water to the pan.
• Use a rimmed sheet pan. The chicken and vegetables release juices as they cook, so you'll need a pan with sides to contain them. My 18 × 26-inch pan is larger than most home ovens can accommodate, so use two 13 × 18-inch pans if needed.
• Check the chicken before adding more time. Start checking around the 18-minute mark. Smaller pieces may finish sooner, and leaving the pan in longer than needed can dry them out.
• Expect tender vegetables. Zucchini and mushrooms release moisture during cooking, so this recipe gives you tender vegetables with flavorful pan juices. Spoon some of those juices over the chicken when portioning it into meal prep containers.

Substitutions and Variations

• Chicken thighs: Boneless, skinless chicken thighs work well in place of the breasts. Trim off excess fat and cut into similar-sized chunks. The cooking time may vary.
• Different vegetables: Swap some of the broccoli for cauliflower florets, use yellow squash instead of zucchini, or replace the mushrooms with more peppers. Keep the total amount of vegetables about the same. Cut cauliflower into small florets so it has time to soften.
• Bell pepper colors: Use any combination of red, yellow, orange, or green bell peppers. This is a great way to use what you already have in the fridge.
• Onion: A yellow or sweet onion can replace the red onion.
• Oil: You can use refined olive oil or another neutral oil suitable for high heat in place of the avocado oil.
• Seasonings: Try Italian seasoning in place of the oregano, or use regular paprika for a less smoky flavor. A pinch of red pepper flakes adds a little heat. If you use a seasoning blend that contains salt, reduce the added kosher salt.

How to Meal Prep This Recipe

This recipe makes five generous servings, so it's easy to portion out for lunches ahead of time.

• Divide into individual containers. Distribute the chicken and vegetables evenly between five shallow meal prep containers. Spoon some of the pan juices over each portion to help keep the chicken moist.
• Add a side if you like. This is a complete meal on its own, but you can add cooked rice, quinoa, or cauliflower rice to your containers.
• Refrigerate promptly. Get your portions into the refrigerator within two hours of cooking. You don't need to let everything cool completely on the counter first.
• Freeze portions for later in the week. Keep the meals you'll eat within three to four days in the refrigerator and freeze the remaining portions.

How to Store and Reheat

Refrigerator: Store the chicken and vegetables in airtight containers in the refrigerator for up to 3-4 days. Refrigerate within two hours of cooking, and freeze any portions you won't eat within that time.

Freezer: Use freezer-safe containers and freeze for up to 2-3 months for the best quality. Thaw overnight in the refrigerator before reheating. The vegetables, especially the zucchini, will be softer after freezing.

Reheat: Place a portion on a microwave-safe plate and cover loosely. Microwave in short intervals, stirring between each, until heated throughout. Include some of the pan juices to help keep the chicken moist.

Frequently Asked Questions

Can I cook raw chicken and vegetables on the same pan?

Yes! They can cook together as long as the chicken is fully cooked before serving. Check a few of the largest pieces with an instant-read thermometer to make sure they reach 165°F.

What size sheet pan do I need?

I used an 18 × 26-inch rimmed sheet pan, which is larger than most home ovens can hold. You can divide the recipe between two 13 × 18-inch rimmed sheet pans instead. Swap their positions halfway through baking to help them cook evenly.

Can I use frozen vegetables?

I recommend fresh vegetables for this recipe. Frozen vegetables release more water and can give you a softer, wetter result. They may also change the cooking time.

Why is there liquid in my sheet pan?

The chicken and vegetables release juices as they cook, especially the zucchini and mushrooms. Some liquid is normal for this recipe! You'll get tender vegetables, and you can spoon the seasoned juices over the chicken when serving or packing your lunches.

Why did my chicken turn out dry?

The pieces may have been cut too small or cooked too long. Keep the chicken in roughly 2-inch chunks and start checking around 18 minutes rather than adding extra time automatically.

Can I cut this recipe in half?

Yes! Halve all of the ingredients and use one 13 × 18-inch rimmed sheet pan. The cooking time won't necessarily be shorter since the chicken pieces are still the same size.

Can I keep all five meal prep portions in the refrigerator?

Plan to eat refrigerated portions within 3-4 days of cooking. Freeze any servings you'll need later, then thaw them overnight in the refrigerator before reheating.

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