I turn to this baked chicken and veggie meal prep on my busiest weeks. It’s a simple, reliable way to ensure I have a healthy and satisfying lunch ready to go, without spending hours in the kitchen. The combination of tender chicken and roasted vegetables is both nourishing and deeply comforting.
This recipe is all about efficiency without sacrificing flavor. With just one baking sheet, you get juicy, herb-roasted chicken and perfectly tender, caramelized vegetables. It’s a straightforward method that uses accessible ingredients and delivers consistent results, making it a foundation for any great weekly meal plan.
Mastering the Perfect Bake
To get perfectly cooked chicken and vegetables, understanding your oven is key. Most ovens have hot spots, which can lead to uneven cooking. To solve this, simply rotate your baking sheet 180 degrees halfway through the cook time. This ensures everything browns evenly. Also, use an instant-read thermometer to check the chicken. Pulling it out right when it hits 165°F (74°C) is the best way to guarantee it stays juicy and avoids becoming dry.
Adapting with Seasonal Vegetables
This recipe is incredibly flexible, so feel free to adapt the vegetables based on what’s in season or what you have on hand. During the fall and winter, hearty root vegetables like diced sweet potatoes or butternut squash are excellent choices; they just might need a few extra minutes to cook. In the spring and summer, try swapping in quick-cooking vegetables like asparagus spears or sliced zucchini, adding them halfway through the baking time so they don’t overcook.
Choosing Your Herbs: Fresh vs. Dried
While this recipe calls for dried herbs for convenience and a long shelf life, using fresh herbs can add a more vibrant, aromatic quality. If you have fresh rosemary or thyme, use about one tablespoon of each, finely chopped. Keep in mind that fresh herbs are best added during the last 10 minutes of roasting to preserve their delicate flavor. Dried herbs are more potent and release their flavor slowly, making them ideal for a full 30-minute roast.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4 servings
- Difficulty: easy
Ingredients
- 450g (about 1 lb) boneless, skinless chicken breasts (about 2)
- 150g (1 large) red bell pepper, sliced
- 300g (1 head) broccoli, cut into florets
- 150g (2 medium) carrots, sliced
- 30g (2 tablespoons) olive oil
- 1g (1 teaspoon) dried rosemary
- 1g (1 teaspoon) dried thyme
- Salt, to taste
- Black pepper, to taste
Step-By-Step Instructions
- Preheat the Oven
Preheat your oven to 400°F (200°C). A fully preheated oven is essential for getting a good initial sear on the chicken and vegetables, helping them to brown nicely rather than steam.
- Prepare the Chicken
Pat the chicken breasts completely dry with paper towels; this helps the skin get golden. Drizzle with half of the olive oil and sprinkle with rosemary, thyme, salt, and pepper. Rub the seasonings all over to ensure the chicken is evenly coated for consistent flavor in every bite.
- Chop the Vegetables
Slice the red bell pepper and carrots, and cut the broccoli into bite-sized florets. Try to keep the pieces relatively uniform in size. This simple step ensures all the vegetables cook at the same rate and are perfectly tender at the same time.
- Season the Vegetables
In a large bowl, toss the prepared vegetables with the remaining olive oil, rosemary, thyme, salt, and pepper. Stir well until every piece is lightly coated. This prevents them from drying out and infuses them with flavor as they roast.
- Arrange on a Baking Sheet
Spread the seasoned chicken and vegetables onto a large baking sheet in a single, even layer. Avoid overcrowding the pan, as this will cause the ingredients to steam instead of roast. Use two sheets if necessary to give everything enough space.
- Bake Until Cooked
Place the baking sheet in the preheated oven and bake for 25-30 minutes. The chicken is done when it reaches an internal temperature of 165°F (74°C) at its thickest point. The vegetables should be tender and show some light caramelization on the edges.
- Check for Doneness
Remove the pan from the oven. Use a meat thermometer to confirm the chicken’s temperature for food safety. The vegetables should be easily pierced with a fork. Taste and adjust seasoning with more salt and pepper if needed.
- Cool and Portion
Let everything cool for about 10 minutes on the baking sheet. This allows the juices in the chicken to redistribute. Once slightly cooled, divide the chicken and vegetables evenly among four meal prep containers.
If you enjoy this dish, try our Sheet Pan Lemon Herb Chicken for a perfect pairing or next-weeknight option.
Substitutions & Variations
- Vegetarian Option: For a plant-based meal, substitute the chicken with 450g (1 block) of extra-firm tofu, pressed and cut into cubes.
- Add a Citrus Boost: Toss the vegetables with the zest of one lemon before roasting to add a bright, fresh flavor that cuts through the richness.
- Use Different Herbs: Swap the rosemary and thyme for 2 teaspoons of dried oregano or an Italian seasoning blend for a slightly different flavor profile.
- Heartier Meal: Add 200g (about 1 medium) sweet potato, peeled and diced, with the other vegetables for extra nutrients and a touch of sweetness.
Make-Ahead, Storage & Reheat
Store portions in airtight containers in the refrigerator for up to 4 days. To reheat, microwave for 2-3 minutes or place on a baking sheet and warm in a 350°F (175°C) oven for 10-12 minutes until heated through.
Nutrition
- Serving Size: 1 container (1/4 of recipe)
- Calories: 450
- Protein: 40g
- Fat: 20g
- Carbohydrates: 25g
- Per 100g: 150 calories, 13.3g protein, 6.7g fat, 8.3g carbohydrates.
- Estimates only.
FAQ
What's the secret to getting roasted vegetables crispy, not soggy?
The two keys are high heat and no crowding. Make sure your vegetables are in a single layer with space between them so they roast instead of steam in their own liquid.
My chicken breasts always turn out dry. What's the best way to prevent that?
The key is to avoid overbaking. Use a meat thermometer to pull the chicken as soon as it hits 165°F. A little extra olive oil also helps lock in moisture.
How do I double the recipe without overcrowding the baking sheet?
Use two separate baking sheets for a double batch. This gives the ingredients enough space for hot air to circulate, which is key for even browning and flavor.
Is it possible to adapt this entire recipe for an air fryer?
Yes, but you will need to cook in batches. The air fryer basket is smaller, so overcrowding will steam the food. Cook vegetables first, then the chicken.
Can I prepare the chicken and vegetables ahead of time for this bake?
You can chop the vegetables and toss them in oil and seasonings up to a day ahead. Store them in an airtight container in the fridge to save time on a busy night.
Is it safe to freeze the leftovers, or will the texture be ruined?
You can freeze leftovers, but the vegetables may become softer upon reheating. It’s best for flavor and texture to eat this fresh or within a few days from the fridge.
Which type of potato works best for roasting to get a creamy inside?
I recommend Yukon Gold potatoes. They have a naturally buttery texture that becomes creamy when roasted, while their thin skins get delightfully crisp without peeling.
Can I use bone-in chicken pieces instead of boneless breasts?
Bone-in chicken works well, but it needs more time to cook through. Add it to the pan first and give it a 10-15 minute head start before adding your vegetables.
Equipment
- 1 Large baking sheet
- Instant-read thermometer
- Large mixing bowl
- Paper towels
- Cutting board
- Chef’s knife
Ingredients
- 450 g Boneless skinless chicken breasts (about 2)
- 150 g Red bell pepper sliced
- 300 g Broccoli cut into florets
- 150 g Carrots sliced (2 medium)
- 30 g Olive oil (2 tablespoons)
- 1 g Dried rosemary (1 teaspoon)
- 1 g Dried thyme (1 teaspoon)
- To taste Salt
- To taste Black pepper
Instructions
- Preheat your oven to 400°F (200°C).
- Pat the chicken breasts completely dry with paper towels.
- Drizzle chicken with half of the olive oil and sprinkle with rosemary, thyme, salt, and pepper; rub seasonings evenly over the chicken.
- Slice red bell pepper and carrots; cut broccoli into bite-sized florets, keeping pieces uniform.
- In a large bowl, toss the vegetables with the remaining olive oil, rosemary, thyme, salt, and pepper until lightly coated.
- Spread the seasoned chicken and vegetables in a single even layer on a large baking sheet; avoid overcrowding.
- Bake for 25-30 minutes until chicken reaches 165°F (74°C) internally and vegetables are tender with light caramelization.
- Remove from oven and confirm doneness with a meat thermometer; adjust seasoning if needed.
- Let cool for about 10 minutes on the baking sheet to redistribute juices.
- Divide chicken and vegetables evenly among four meal prep containers.
Notes
Storage & Reheat: Store in airtight containers in the refrigerator up to 4 days. Reheat in microwave 2-3 minutes or oven at 350°F (175°C) for 10-12 minutes.
