Sheet Pan Chicken And Vegetables Recipe – A Healthy One Pan Meal

Sheet pan chicken and vegetables is one of my favorite meals to prepare when I want something healthy, simple, and satisfying. It’s a great way to combine lean protein with a variety of healthy vegetables, all cooked on one pan for an easy cleanup.

This time of year, many of us are still trying to eat a little healthier, and sheet pan meals are a perfect way to get a healthy meal on the table without a lot of work. Whether you’re cutting back on carbs, incorporating more vegetables into your diet, or simply looking for new ways to prepare chicken, this recipe checks all the boxes.

Chicken and fish tend to take center stage when we’re focusing on lighter meals, but it’s easy to fall into a rut with how we prepare them. You can bake, grill, or pan-fry chicken, pair it with steamed vegetables or a side salad, and call it a day. But after a while, repeating the same combinations can leave you longing for something different.

Why Make Sheet Pan Recipes

Sheet pan meals have grown in popularity since the early 2010s. As life became busier and busier, there was the increasing need for time-saving cooking solutions.

People sought convenient ways to prepare full, well balanced meals with minimal effort and cleanup. Therefore the simplicity of roasting everything on a single pan made sheet pan meals an attractive option for home cooks.

And with the growing interest in healthy eating the trend continues. Sheet pan meals offered a practical way to include lean proteins and a variety of vegetables in one dish, aligning with the push toward whole foods and balanced meals.

By spreading the chicken and vegetables out on a rimmed sheet pan, everything cooks evenly without any burnt edges or undercooked pieces. It’s a straightforward method that ensures that a well balanced meal is ready all at the same time.

Why Sheet Pan Meals Are Great for Healthy Eating

The beauty of sheet pan meals lies in the ability to switch up the ingredients to your taste preference. By changing your vegetables and seasonings, you can create endless variations while keeping things fresh and interesting. Roasting vegetables, in particular, enhances their natural sweetness and gives them a depth of flavor that steaming just can’t match.

Another advantage of roasting is the way it transforms both the taste and texture of your ingredients. Grilled or baked chicken tastes different from roasted chicken, and the same goes for vegetables. A simple shift in your cooking method can make a familiar meal feel entirely new.

Of course, seasonings play a big role in the overall taste of your meal. While salt and pepper are reliable staples, experimenting with different spice blends can completely change the flavor profile of your meal. Italian seasoning, smoked paprika, garlic, and balsamic vinegar are just a few options to try.

Tips for Prepping Sheet Pan Chicken and Vegetables

To ensure everything cooks evenly, start by prepping your chicken. If you’re working with thick chicken breasts, I recommend slicing them in half horizontally to create two thinner pieces. This way, the chicken cooks at the same rate as the vegetables.

For chicken that’s uneven in thickness, use a meat mallet to pound the thicker parts down to an even size. This step is quick but makes a big difference in how evenly your chicken cooks.

When it comes to vegetables, the size of your cuts will determine their texture after roasting. If you like your veggies with a bit of crunch, cut them into larger pieces. For softer, fork-tender vegetables, go with smaller cuts.

In our house, we prefer a balance, so I cut the vegetables into medium-sized chunks. As for what type of vegetables to add to your sheet pan chicken meal, we prefer carrots, zucchini, cauliflower, and onions.

However, the beauty of this dish is that you can use whatever you have on hand. In the summer, I love using our garden-fresh produce, including radishes, which are a great low-carb alternative to potatoes. Although you could also add bell peppers, turnips, broccoli or any other vegetables that you prefer.

Seasoning the Dish

When it comes to adding flavor I often use balsamic vinegar, garlic, and Italian seasoning to marinate the chicken. Then as the chicken roasts, its juices mix with the vegetables, infusing them with flavor.

However, if you want to change things up, try using different seasoning blends like garlic-herb, smoked paprika, or even a pre-made chicken seasoning mix. Just switching the seasonings can make the meal feel like a completely new recipe which is important when you want to continue to eat healthy.

Sheet Pan Chicken and Vegetables Recipe

*Complete recipe instructions including specific measurements, cook temperatures and times are located in a printable recipe card at the bottom of this article. However, be sure to keep reading for helpful tips and tricks when making this recipe.

INGREDIENTS

Chicken Breast & Marinade:

• 1 lb. boneless, skinless chicken breasts, halved lengthwise
• 1 tbsp balsamic vinegar
• 1/2 tbsp extra-virgin olive oil
• 2 cloves crushed garlic
• 3/4 teaspoon Italian seasoning
• 3/4 teaspoon kosher salt
• 1/2 teaspoon fresh ground pepper

Vegetables:

• 2 Tbsp. olive oil
• 1 large red bell pepper, cut into 1-inch pieces
• 1 medium zucchini, cut into 1/2 inch slices
• 1 medium red onion, cut into 1-inch pieces
• 1 cup cauliflower florets
• 3 large carrots, cut lengthwise
• 2 tbsp extra-virgin olive oil
• 1 teaspoon kosher salt
• freshly ground black pepper

INSTRUCTIONS – Sheet Pan Chicken and Vegetables

1. Preheat the oven to 450°F. Place rack on the lower 1/3rd of oven.

2. In a large plastic bag add the chicken marinade ingredients: balsamic vinegar, olive oil, garlic, Italian seasoning, salt and pepper. Then place the chicken in the bag and massage the marinade into the chicken breasts. Set aside at room temperature.

3. In a large bowl add the vegetables and toss with olive oil, salt and pepper.

4. Add chicken to the center of the sheet pan. Arrange vegetables around the chicken breasts.

5. Bake for approximately 20 minutes or until the chicken is cooked through (165 degrees F).

6. Serve Immediately

Sheet pan chicken and vegetables is more than just a recipe – it’s a method that you can adapt to suit your tastes and dietary needs. With just one sheet pan and a little creativity, you can prepare a healthy, flavorful meal that keeps your diet on track. If you are looking for more healthy & delicious dinner recipes, be sure to try Pasta Primavera Recipe – An Easy Meal Ready In Under 30 Minutes!

Enjoy!

Mary and Jim

Jim and Mary Competti have been writing gardening, DIY and recipe articles and books for over 15 years from their 46 acre Ohio farm. The two are frequent speakers on all things gardening and love to travel in their spare time.

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