Sheet Pan Chicken and Vegetables

If you want a meal that delivers serious protein, loads of colorful vegetables, and requires almost zero hands-on effort, this is it. One sheet pan. One oven. Thirty minutes from start to table. The chicken gets beautifully golden and juicy, the vegetables caramelize into something magical, and you end up with four servings of a meal that works just as well for dinner tonight as it does reheated for lunch on Thursday.

This is meal prep at its simplest - and honestly, some of the best meals are the ones that don't try to be complicated. A 2024 study in the American Journal of Preventive Medicine found that women who prep meals regularly consume 40% more protein. Recipes like this one make it easy to see why. When a high-protein meal takes less effort than ordering takeout, eating well stops being a struggle and starts being the default.

Ingredients

For the Chicken

• 📍 1.5 lbs boneless, skinless chicken breasts (or thighs), about 4 pieces
• 📍 2 tablespoons extra virgin olive oil
• 📍 3 cloves garlic, minced
• 📍 1 teaspoon Italian seasoning (oregano, basil, thyme blend)
• 📍 1/2 teaspoon paprika
• 📍 Juice of 1 lemon
• 📍 Salt and pepper to taste

For the Vegetables

• 📍 2 cups broccoli florets
• 📍 1 large sweet potato, peeled and cut into 3/4-inch cubes
• 📍 2 bell peppers (any color), cut into 1-inch chunks
• 📍 1 medium red onion, cut into wedges
• 📍 1 tablespoon extra virgin olive oil
• 📍 1/2 teaspoon garlic powder
• 📍 1/2 teaspoon Italian seasoning
• 📍 Salt and pepper to taste

For Finishing

• 📍 Fresh lemon wedges for serving
• 📍 Fresh parsley, chopped (optional garnish)

Instructions

1. Preheat and prep: Preheat your oven to 425F. Line a large rimmed sheet pan (18x13 inches works best) with parchment paper for easy cleanup. If your sheet pan is smaller, use two pans so everything has room to roast rather than steam.
2. Season the chicken: In a small bowl, mix 2 tablespoons olive oil, minced garlic, Italian seasoning, paprika, lemon juice, salt, and pepper. Place chicken breasts on one side of the sheet pan and pour the seasoning mixture over them, rubbing it into both sides to coat evenly.
3. Prepare the vegetables: In a large bowl, toss the sweet potato cubes, broccoli florets, bell pepper chunks, and red onion wedges with 1 tablespoon olive oil, garlic powder, Italian seasoning, salt, and pepper. Spread the vegetables in a single layer on the other side of the sheet pan. Make sure they aren't piled on top of each other - crowded vegetables steam instead of roasting, and we want those caramelized edges.
4. Roast: Place the sheet pan in the oven and roast for 25-30 minutes. The chicken is done when the internal temperature reaches 165F (use an instant-read thermometer - it's the most reliable way to check). The sweet potatoes should be fork-tender and the broccoli should have crispy, golden edges.
5. Rest and serve: Remove from the oven and let the chicken rest for 5 minutes before slicing. This is important - resting allows the juices to redistribute so the chicken stays moist when you cut into it. Squeeze fresh lemon over everything and sprinkle with chopped parsley if desired.
6. Plate or prep: For dinner tonight, serve immediately with the roasted vegetables alongside the sliced chicken. For meal prep, divide evenly into four containers. Each serving delivers 38g of protein and is ready to reheat in minutes.

Why This Recipe Works

This isn't just a convenient dinner - it's a nutritional powerhouse that earns its spot in your weekly rotation. Let's break down why every element on this sheet pan is doing something important for your body.

38 grams of protein from whole food sources. Chicken breast is one of the most efficient protein sources available - lean, versatile, and packed with the amino acids your muscles need to repair and grow. For women over 40, getting 30-40 grams of protein per meal is the sweet spot for stimulating muscle protein synthesis. This recipe hits that target perfectly without relying on powders or supplements - just real, whole food.

Sweet potatoes deliver sustained energy. Unlike white potatoes or refined carbs, sweet potatoes are a complex carbohydrate that releases energy slowly. They're rich in beta-carotene (which your body converts to vitamin A for immune function and skin health), potassium (essential for muscle function and recovery), and fiber (which supports digestive health and keeps you feeling full). The fiber in sweet potatoes also helps regulate blood sugar - important for energy stability throughout the day.

Broccoli is a nutritional overachiever. Cup for cup, broccoli delivers more vitamin C than an orange. It's also packed with sulforaphane, a compound that research has linked to reduced inflammation and enhanced cellular repair. When you roast broccoli until those edges get crispy and golden, you're not just making it delicious - the slight caramelization actually makes certain nutrients more bioavailable (easier for your body to absorb).

Bell peppers add more than color. Those vibrant reds, yellows, and oranges aren't just pretty on the plate. Bell peppers are one of the richest sources of vitamin C in the produce aisle - a single red bell pepper contains over 150% of your daily needs. Vitamin C is essential for collagen production (hello, skin and joint health) and helps your body absorb the iron from the chicken. The combination of chicken and bell peppers is a perfect example of food synergy - nutrients that work better together than apart.

Red onions bring the antioxidants. Red onions are high in quercetin, an antioxidant that helps combat inflammation and supports heart health. When roasted, their natural sugars caramelize and their sharp bite mellows into something sweet and complex. They also contain prebiotic fiber that feeds the beneficial bacteria in your gut.

The olive oil and lemon duo. Olive oil provides heart-healthy monounsaturated fats that help your body absorb the fat-soluble vitamins (A, D, E, and K) from the vegetables. The lemon juice adds vitamin C and also helps tenderize the chicken while adding a brightness that elevates every component on the pan. Together, they create a simple but effective dressing that ties the whole meal together.

Storage and Reheating

Sources:

• "Meal preparation frequency and diet quality in women" - American Journal of Preventive Medicine (2024), 1,800 women aged 40-65
• "Batch cooking and nutritional outcomes" - Appetite (2023)