Recipe: Sheet Pan Chicken & Veggies

Looking for a meal that’s quick, easy, hearty, and healthy? Our sheet pan chicken and veggies recipe checks all the boxes.

It’s a one-pan meal you can make in just half an hour with minimal cleanup. This recipe helps you get in many different types of vegetables with a lean source of protein, and it’s ideal for meal-prepping or making extras for tomorrow’s lunch.

Plus, there are plenty of substitutions you can make to keep this recipe interesting — or use up whichever veggies you’ve got in the fridge.

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Ingredients

Let’s talk grocery list. For sheet pan chicken and veggies, the clue’s kinda in the name: You’ll need chicken and veggies.

But don’t forget the ingredients needed for seasoning — that’s what really brings this meal together.

Here’s the full ingredients list for three servings:

• 1 container (6 ounces) of fresh basil pesto

• 1 pound boneless chicken breast, cut into tenders or bite-sized pieces

• 4 red potatoes, thinly sliced

• 1 cup grape or cherry tomatoes

• 1 bunch asparagus, ends trimmed

• ¼ tsp. pink Himalayan sea salt

• ¼ tsp. black pepper

Image Credit: VeselovaElena.

Swaps and Substitution Ideas

The beauty of sheet pan dinner recipes is that there are so many substitutions you can make.

For the veggies, try subbing in:

• Sweet potatoes

• Bell peppers

• Mushrooms

• Red onions

• Eggplant

• Zucchini

• Broccoli florets

• Carrots

• Green beans

• Brussel sprouts

FYI, harder vegetables like sweet potatoes, carrots, and broccoli will need closer to 25 to 30 minutes of cooking time in the oven. Throw them in first before adding any tender veggies like zucchini and mushrooms.

You can swap out the skinless chicken breast for bone-in chicken thighs or another protein source, like:

• Turkey

• Tempeh

• Tofu

• Fish

• Chickpeas

Try mixing up the seasoning and garnish with:

• Garlic powder

• Parsley

• Italian seasoning

• Paprika

• Dried oregano

• Lemon juice

• Onion powder

• Grated parmesan

If you’re up for straying a little away from singular sheet pan recipes, you can swap out the potatoes for another gluten-free carb, like:

• Quinoa

• Brown rice

• Barley

Cook these grains separately and serve them on the side of your chicken and veggies. You can also drizzle a little extra-virgin olive oil on top for extra flavor, richness, and healthy fat.

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Instructions: How to Make Sheet Pan Chicken and Veggies

Sheet pan chicken and veggies is about as easy as it gets when it comes to cooking. All you’ll need is a sheet pan and an oven, and you’re ready to go.

Prep time: 15 minutes

Cook time: 15 minutes

Total time: 30 minutes

Here’s how to make this sheet pan chicken recipe with our suggested veggies:

1. Heat the oven to 375 °F.

2. Line a baking sheet with parchment paper.

3. Place the chicken and chopped vegetables on the baking sheet.

4. Season vegetables with salt and pepper.

5. Drain some of the oil from the pesto sauce. Spoon pesto over the chicken.

6. Place the sheet pan in the oven and bake for 15 minutes, or until the chicken is no longer pink inside.

Voila! Serve your chicken and veggies hot from the oven, or let them cool before storing for meals later in the week.

Image Credit: TheGraciousPantry.com.

Nutrition Information

Here are the key nutrition facts for one serving of chicken and veggies:

• Calories: 339

• Total fat: 13 grams

• Saturated fat: 1 gram

• Trans fat: 0 grams

• Sodium: 327 milligrams

• Total carbohydrates: 17 grams

• Dietary fiber: 2 grams

• Total sugars: 1 gram

• Added sugars: 0 grams

• Protein: 33 grams

Image Credit: YUMNA JAWAD.

How to Store Leftovers

Sheet pan meals are ideal for meal-prepping. Simply cook up a pan or two of chicken and veggies, and you’ve got a few lunches and dinners ready to reheat later in the week.

Here’s how to store your leftovers:

• In the fridge. If you’ll be eating them soon, store leftovers in an airtight container and keep them in the fridge for up to four days — ideal for tomorrow’s lunch or a weeknight dinner.

• In the freezer. If you want them to last longer, store leftovers in an airtight container in the freezer for up to three months. Take them out to thaw overnight before reheating. This means you’ll always have a nutritious meal in the house.

When it comes to reheating, you can warm up this dish in the microwave or on the stovetop or place it in the oven until hot.

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Why We Love Sheet Pan Chicken and Veggies

There are many reasons this recipe should make its way into your meal rotation. Here are just a few.

It’s High in Protein

Chicken is a great source of lean protein, amino acids, and B vitamins, and it has minimal fat.

Protein helps build and retain muscle. Getting enough protein is even more important when you’re on a weight loss journey and are exercising regularly.

The nutrient can keep your appetite in check, help you feel fuller for longer, minimize food cravings, and prevent the muscle loss that can happen when you’re losing weight.

It’s High in Fiber

Fiber slows down digestion, helping you feel fuller for longer. It can also decrease hunger, improve insulin sensitivity, and even lower cholesterol. Research has shown repeatedly that fiber helps adults with obesity lose weight. And vegetables are a great source of fiber.

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More Reasons We Love It

It’s Full of Vitamins and Minerals

Beyond fiber, all those sheet pan veggies give you a range of vitamins and minerals (think vitamin C, vitamin A, calcium, and potassium), helping you “eat the rainbow” in one meal.

It’s Customizable

As mentioned above, you don’t need to stick to the vegetables we’ve suggested in this recipe. Feel free to sub out anything you don’t like — or don’t have on hand — and use your favorite veggies or even change the protein source.

Mix things up each week to get a variety of nutrients and keep your healthy sheet pan dinners interesting.

It’s a Quick and Easy Dinner

Easy sheet pan dinners are a godsend for busy weeknights. They only take 15 minutes to prep and 15 minutes to cook, and there’s minimal cleanup. Plus, they can satisfy the whole family.

This convenience makes them ideal for after work or when you’re preparing multiple meals ahead of time.

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Sheet Pan Chicken and Veggies: Ready to Serve

And there you have it — everything you need to know to make yummy sheet pan chicken and veggies. It’s a quick, easy, highly nutritious meal perfect for zero-effort dinners and meal-prepping.

This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.

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