Healthy Roasted Chicken and Veggies
Healthy Roasted Chicken and Veggies is a simple, balanced, and flavourful one-pan meal made with juicy roasted chicken breasts and colourful vegetables. This recipe is perfect for busy weeknights, meal prep, or anyone looking for a nutritious dinner that requires minimal effort but delivers maximum flavour. Everything is roasted together on one sheet pan, allowing the natural juices and seasonings to blend into a delicious, wholesome meal.
Ingredients
Chicken
- 4 boneless, skinless chicken breasts (about 1.5 lb / 700 g)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- Salt and black pepper to taste
- 1 tablespoon lemon juice (optional for brightness)
Vegetables
- 2 cups broccoli florets
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 tablespoon olive oil
- Salt and black pepper to taste
- ½ teaspoon garlic powder (optional)
Instructions
1. Preheat the oven.
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it.
2. Season the Chicken
Pat chicken breasts dry. Rub with olive oil, then season with garlic powder, paprika, Italian seasoning, salt, and pepper. Add a squeeze of lemon juice if desired for extra flavour.
3. Prepare the Vegetables
In a bowl, toss broccoli and bell peppers with olive oil, salt, pepper, and optional garlic powder until evenly coated.
4. Arrange on Sheet Pan
Place chicken breasts on one side of the baking sheet. Spread vegetables evenly on the other side in a single layer for proper roasting.
5. Roast
Bake for 25–30 minutes, or until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender and slightly caramelised. Stir vegetables halfway through for even cooking.
6. Serve
Remove from oven and let chicken rest for 5 minutes before slicing. Serve with roasted vegetables and a drizzle of pan juices or extra lemon juice.
Description
This dish brings together lean protein and nutrient-rich vegetables in a simple, flavourful way. The chicken is seasoned with warm spices and roasted until juicy and tender, while the broccoli and bell peppers become slightly caramelised, enhancing their natural sweetness. It’s a clean, nourishing meal that feels satisfying without being heavy.
Servings
- Serves: 4
- Serving Size: 1 chicken breast with vegetables
Nutritional Information (Per Serving)
- Calories: 320
- Protein: 38g
- Carbohydrates: 10g
- Fat: 14g
- Fiber: 3g
- Sugar: 5g
- Sodium: 420mg
Values are approximate and may vary depending on ingredients used.
Health Benefits
High in Lean Protein
Chicken supports muscle growth, repair, and long-lasting fullness.
Rich in Antioxidants
Bell peppers and broccoli contain vitamins C and A that support immune health.
Supports Digestion
Vegetables provide fibre that promotes healthy digestion.
Heart-Healthy Fats
Olive oil contributes beneficial monounsaturated fats.
Low-Carb & Balanced
Naturally low in carbohydrates while still being satisfying and energising.
Notes
- Chicken thighs can be used for a juicier result.
- Add zucchini, carrots, or asparagus for variety.
- Use smoked paprika for a deeper flavour.
- Lemon juice enhances freshness after roasting.
Tips for Success
- Cut vegetables evenly for consistent cooking.
- Don’t overcrowd the pan—this ensures proper roasting, not steaming.
- Use a meat thermometer for perfectly cooked chicken.
- Let chicken rest before slicing to keep juices inside.
- Add fresh herbs like parsley or thyme before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes. Store cooked chicken and veggies in airtight containers for up to 4 days.
Can I freeze it?
Yes, chicken freezes well; vegetables may soften slightly after thawing.
Can I use frozen vegetables?
Yes, but roast them slightly longer for best texture.
What sauces go well with this dish?
Garlic yoghurt sauce, chimichurri, or lemon-herb dressing works well.
Is this good for meal prep?
Absolutely—it’s one of the best-balanced meal prep recipes.