Deliciously seasoned ONE PAN healthy dinner — garlic parmesan chicken and veggies (Healthy Meal Prep Option!)
This sheet pan dinner has become one of our new favorites and it’s perfect for the cooler weather with the heartier root veggies. Lucky for me, my husband hates onions, so I get a double helping of them and they are actually my favorite part of this dinner! They get slightly caramelized and are so full of flavor! At the end of the baking time, you’ll broil the sheet pan on high for a couple of minutes which gives all the veggies and the chicken a nice char.
Not only is this dinner made on one pan, but the same seasoning mix is used three times. You’ll toss it first with the chicken (and let it marinate for a little bit while you prep everything else), next with the first set of veggies that get baked, and finally with the broccoli. Even with a bit of veggie prep, this dish really doesn’t take too long to prep because you aren’t dicing anything — quick and coarse chops for the most part 🙂
The cook time of this dish is staggered to ensure each of the veggies are at optimal tenderness and the chicken doesn’t get overcooked. The first batch of veggies are cooked for 20 minutes and then you’ll add the broccoli and the chicken to the sheet pan and finish cooking. It’s such an easy dinner to make and one the whole family will enjoy! OR if you want to keep this all for yourself (and trust me, I do not blame you!) it makes a great, super healthy meal prep option!
One Pan Roasted Garlic Parmesan Chicken and Veggies (Great Meal Prep)
Ingredients
- 1 pound boneless skinless chicken breasts
- 1 tablespoon dried parsley
- 2 teaspoons dried oregano
- 1/2 teaspoon EACH: garlic powder, onion powder
- 1 teaspoon paprika
- Seasoned salt and pepper
- 1 large lemon, juice and zest
- 5 tablespoons olive oil, separated
- 1 heaping cup (5 ounces) baby carrots, sliced in half
- 1 and 1/2 heaping cups (1/2 pound) baby red potatoes, sliced
- 1 large yellow onion, coarsely chopped
- 1 head (1 heaping cup) broccoli, chopped
- 1/2 tablespoon minced garlic
- Freshly grated Parmesan cheese
- For Meal Prep: 1 cup quinoa or rice
- Optional: 1/4 teaspoon red pepper flakes
Instructions
- Dab the chicken breasts with paper towel to dry. Remove any fat and then chop the chicken into 1/2 inch pieces. Place in a medium sized bowl.
- In a small bowl, combine the parsley, oregano, garlic powder, onion powder, paprika, seasoned salt (to taste; I use 1/2 teaspoon), and pepper (to taste, I use 1/4 teaspoon). If desired, mix in the 1/4 teaspoon red pepper flakes. Stir to combine and then take half of the seasoning mix and add to the chicken with TWO tablespoons olive oil and the zest and juice of 1 lemon. With your fingers, toss the chicken, olive oil, lemon, & seasoning mix until the chicken is well coated. Cover and place in the fridge for 30 minutes (while everything else is being prepped and cooking).
- Preheat the oven to 425 degrees F. Line a very large baking sheet with parchment paper for easy clean-up. Halve the baby carrots lengthwise, Halve the baby red potatoes (or quarter for large ones), and coarsely chop the onion (halve it, halve each half, and then cut each half into 2 or 3 sections -- see pictures for general size).
- Place the carrots, red potatoes, and onion on the prepared sheet pan. Add another 2 tablespoons olive oil and most of the remaining seasoning mix (leave 1 teaspoon). Toss with your hands to generously coat everything and place in the preheated oven for 20 minutes.
- Meanwhile, chop the broccoli into bite-sized pieces. Remove the pan from the oven and toss the veggies and section them off to one half. Add the broccoli and minced garlic to the other half and toss with the last tablespoon olive oil and last teaspoon of seasoning mix. Toss to coat and then toss the broccoli with the other veggies and section to one half of the tray.
- Remove the chicken from the fridge and drain off ALL the liquid (I like to pick up the chicken with a cupped hand and shake it off a few times). Add to the sheet pan and ensure the chicken pieces are separated (not on top of each other) so they can fully cook.
- Return to the oven and cook for another 15-20 minutes or until chicken registers 165 degrees F and vegetables are to desired tenderness. While the sheet pan is in the oven, change to a HIGH broil and cook for 1-2 more minutes (adds a nice char :)) Watch it carefully to avoid burning.
- Remove from the oven and top with freshly grated Parmesan cheese and enjoy immediately or use for meal prep.
- To meal prep: prepare 1 cup uncooked quinoa or rice according to package directions and then separate it evenly into 4 separate containers. Place an even amount of the sheet pan dinner into each container. Cover and place in the fridge. Enjoy by warming in the microwave.
Video
Recipe Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I liked this recipe; very tasty and very easy to make. Also, I like the fact that it’s healthy; I’ve been trying to eat healthier foods. My only issue with it is it seemed a little dry. I think it might could use a drizzle of pomegranate molasses or some sort of sauce however I wouldn’t want to stray too far from the “healthiness”. Overall, I like it and will make it again sometime.
Thanks for the feedback Amber! 🙂
I make this recipe ALL the time and it is perfect for meal prep. So easy and flexible. I add brussel sprouts sometimes and asparagus as well! 10/10 thanks!!
I’m so happy to hear Mackenzie! Thanks for your comment! 🙂
Absolutely delicious! This recipe is a keeper! The only change I made was substituting balsamic glaze (Whole Foods 365 brand) instead of the lemon. Meal prep can get so boring. I looked forward to this every night!!!
So glad you enjoyed this Sheila! Thanks for the comment 🙂
Wow, this was lovely. I didn’t have broccoli or potatoes so added small cuts of cauliflower, summer squash, zucchini to my carrots, and peppers. Spice combination was perfect! Also, my hubbies not much for lemon so I just used 3 “drops” from the lemon concentrate in the chicken sauce – just enough. It was awesome, perfectly tender chicken. You called it on the letting the chicken sit for 30 or so minutes in the sauce, had the spices soaking in nicely. I added ground red pepper in lieu of flakes to the chicken sauce (not veggies portion)- just a small amount and it was a great addition. Although I love fresh garlic and parmesean, I passed on these two items tonight but they would be a great add for certain.
Will definitely do this again! Thank you for sharing.
I’m so glad you loved this dish! Thanks for sharing all your substitutions to accommodate your family! Thanks for your comment! 🙂
LOVE! Such a healthy delicious recipe . I used some extra veggies i had left in the fridge. Made a whole bunch extra for lunch tomorrow! Thank you
So happy you enjoyed this! It’s so delicious as leftovers as well! Thanks so much for your comment! 🙂
This meal was unexpectedly delicious. I was just trying to find a healthier dinner option, but this was so yummy. I will definitely make this a regular in our house.
So happy to hear this was a hit! 🙂
This was really good and my husband loved the vegetables. Trying to find healthy yet quick and tasty meals and this fit the bill. Thank you
Ps…I would increase the amount of seasoning but only because I added more vegetables. Yum
So happy this was a hit 🙂
If I wanted to use asparagus instead of broccoli, would I add it at the same time?
Asparagus cooks a little quicker than broccoli, I’d add it with 7-8 minutes remaining. Enjoy!
This was sooo delicious! I doubled the recipe easily. My husband, four kids, and mother loved it and have requested I make it again soon. Thank you for sharing!
Yayyy!! So happy you guys enjoyed this! Thanks Christina! 🙂
So, when you section the veggies in half, add the broccoli to the other half, and then mix the broccoli with the veggies and put the chicken on the other 1/2, the chicken is actually cooking along side the veggies and not mixed together, right?
Right! 🙂 Enjoy!