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Sheet Pan Chicken and Rainbow Vegetables

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A bright and simple weeknight dinner featuring juicy chicken and colorful vegetables, all roasted on one pan for an easy and healthy meal.

Ingredients

Scale
  • 1.5–2 lb boneless, skinless chicken thighs (or breasts)
  • 1 red bell pepper, cut bite-size
  • 1 yellow bell pepper, cut bite-size
  • 1 small red onion, cut bite-size
  • 1 medium zucchini, cut bite-size
  • 2 cups broccoli florets
  • 1 medium sweet potato, peeled and diced small
  • 1 large carrot, sliced thin on the bias
  • 3–4 tbsp olive oil
  • 1 lemon (zest and 2 tbsp juice)
  • 3 cloves garlic, minced (or 1 tsp garlic powder)
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1/2 tsp cumin (optional)
  • Salt and black pepper to taste
  • Fresh parsley or cilantro, chopped (for garnish)

Instructions

  1. Heat the oven to 425°F (220°C). Line a large rimmed sheet pan with parchment or foil.
  2. Mix the seasoning: In a large bowl, combine olive oil, lemon zest and juice, garlic, smoked paprika, oregano, cumin (optional), 1 tsp salt, and 1/2 tsp pepper.
  3. Add the chicken to half of the seasoning; toss to coat. Let it sit while you prep the vegetables (5–15 minutes).
  4. Toss all the vegetables in another bowl with the remaining seasoning. Cut dense veggies (sweet potato, carrot) smaller for even cooking.
  5. Spread the vegetables on the hot pan in an even layer. Nestle the chicken pieces among the veggies, leaving space between them.
  6. Roast for 20–25 minutes, flipping the vegetables once halfway, until the chicken reaches 165°F (74°C) and the veggies are tender with caramelized edges. Broil for 2–3 minutes for extra color if desired.
  7. Finish with chopped parsley or cilantro and a squeeze of lemon. Serve hot as is, or with rice or quinoa, plus yogurt or tahini.

Notes

Use seasoned ingredients according to your dietary preferences. Perfect for meal prep or quick weeknight dinners.

Nutrition

Find it online: https://diymealprep.com/sheet-pan-chicken-rainbow-vegetables/