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Sheet Pan Chicken and Vegetables

Updated on 4 min read

Quick Description
This Sheet Pan Chicken and Vegetables is a simple, healthy, and flavorful meal that comes together in one pan. The chicken breasts are seasoned with garlic powder and dried herbs, then roasted alongside a colorful mix of vegetables. It’s an easy, no-fuss dinner that’s perfect for

busy weeknights.

Servings & Timing
Serves: 4
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: ~35 minutes

Ingredients List

  • 4 boneless, skinless chicken breasts
  • 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, and zucchini), chopped
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried herbs (such as thyme, rosemary, or Italian seasoning)
  • Salt and pepper to taste

Instructions

  1. Preheat the Oven:
    Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
  2. Prepare the Chicken:
    Rub the chicken breasts with 1 tablespoon of olive oil, garlic powder, dried herbs, salt, and pepper. Set aside.
  3. Prepare the Vegetables:
    In a large bowl, toss the chopped vegetables with the remaining tablespoon of olive oil, salt, and pepper.
  4. Assemble on the Baking Sheet:
    Arrange the seasoned chicken breasts on the baking sheet. Spread the mixed vegetables around the chicken in an even layer.
  5. Bake:
    Roast in the preheated oven for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender. If needed, broil for 2–3 minutes at the end to brown the chicken and veggies.
  6. Serve:
    Slice the chicken and serve with the roasted vegetables. Enjoy this simple and nutritious meal!

Nutrition (per serving)
(Approximate values for one serving)

  • Calories: 280
  • Protein: 35g
  • Carbs: 15g
  • Fat: 12g
  • Fiber: 4g
  • Sugar: 7g

Benefits

  • Balanced Meal: This dish combines lean protein from chicken with the vitamins and fiber from a variety of vegetables.
  • Low-Carb and Healthy: It’s low in carbs, high in protein, and packed with nutrients, making it a great option for those watching their carbs.
  • One-Pan Wonder: No need to dirty multiple pans—everything cooks on a single sheet pan, making cleanup a breeze.

Additional Notes

  • Vegetable Variations: You can swap out the vegetables for others like sweet potatoes, Brussels sprouts, or cauliflower depending on what you have on hand.
  • Add Some Heat: If you like a bit of spice, sprinkle some red pepper flakes over the chicken and vegetables before roasting.
  • Serve With a Side: Pair this dish with quinoa, brown rice, or a simple side salad for a complete meal.

Dietary Info

  • High-Protein: Yes
  • Low-Carb: Yes
  • Gluten-Free: Yes
  • Dairy-Free: Yes

Brief Introduction
This Sheet Pan Chicken and Vegetables is the perfect go-to meal for busy evenings. The combination of juicy chicken breasts and roasted vegetables is flavorful, healthy, and so easy to make. With just a few ingredients and one pan, you can have a nutritious dinner ready in less than 40 minutes.

Step-by-Step Cooking Guide

  • Season the Chicken: Coat the chicken breasts with olive oil, garlic powder, herbs, salt, and pepper.
  • Season the Veggies: Toss the vegetables with olive oil, salt, and pepper.
  • Assemble and Bake: Arrange everything on a baking sheet and roast until the chicken is cooked and the vegetables are tender.
  • Serve: Slice the chicken and serve with the roasted vegetables.

Ingredient Details & Substitutions

  • Chicken Breasts: Boneless, skinless chicken thighs can be used for a juicier option.
  • Mixed Vegetables: Feel free to use any vegetables you enjoy or have on hand. Frozen vegetables can also be used if fresh isn’t available.
  • Olive Oil: You can substitute with avocado oil or another cooking oil if needed.

Recipe Variations & Serving Suggestions

  • Add Potatoes: Toss small diced potatoes with the vegetables for a heartier meal.
  • Serve With Sauce: Drizzle with a balsamic glaze or your favorite sauce for added flavor.
  • Top with Cheese: Add a sprinkle of shredded cheese over the chicken and vegetables in the last few minutes of baking.

Storage & Make-Ahead

  • Refrigerate: Store leftovers in an airtight container in the fridge for up to 3 days.
  • Freeze: You can freeze the chicken and vegetables for up to 1 month. Reheat in the oven or microwave.

FAQs

  • Can I use frozen chicken breasts?
    Yes, you can use frozen chicken breasts, but you may need to increase the cooking time.
  • Can I make this ahead of time?
    Yes, you can prep the chicken and vegetables ahead of time and store them in the fridge for up to 24 hours before baking.
  • Can I use a different seasoning blend?
    Absolutely! You can substitute the dried herbs with a seasoning blend you prefer, such as Cajun, taco seasoning, or lemon pepper.

Optional Personal Story
I love making this Sheet Pan Chicken and Vegetables for dinner because it’s so simple yet satisfying. The flavors come together perfectly with minimal effort, and it’s always a hit with my family. It’s one of those meals I can throw together even on the busiest nights.

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