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 made this last night, it was so good and flavorful, definitely adding this to my dinner rotation.
I am so happy to hear this! Thanks so much Dawn! 🙂
Is this able to be converted to using the air fryer instead?
My kids never agree on anything and that definitely includes whatever I make for dinner. I tried this recipe last week and We all got seconds. I’m actually making again tonight because my son asked for it. 5 stars
I am SO thrilled to hear this! Thanks so much Amanda! 🙂
Can thighs be substituted?
They won’t cook at the same rate (thighs take longer!)
I added sweet potatoes to this and man it was amazing!!
That sounds amazing! So glad you enjoyed!!
Have made this a few times now and really like the flavor. You organized the baking order and times so well that the root veggies always come out so tender and delicious. The first time I made it, I eyeballed the veggies and ended up using two
sheet pans. Now I make it that way to ensure we have lots of leftovers. Also, though it adds another dish to wash, I like to put the veggies in large bowl, add the spice and oil, stir it up then pour it into the sheet pan. Less messy for me.
We eat this over rice and add a splash of balsamic vinaigrette for moisture (I have trouble swallowing drier foods). Feels good to get all these healthy items into one tasty meal!
I am so happy to hear this Lisa! Thank you so much, and thanks for the tips! 🙂
This recipe was great! I used less salt than in the recipe and it was very flavorful. Everyone in my family (even my picky eater!) loved it!
I am so happy to hear this! Thanks Kate! 🙂
This was delicious! I actually cut the chicken up and put it in a container with the marinade and left in fridge and did the same with the broccoli and put it in a baggie and carrots, potatoes & onions in another baggie with seasoning too. I did all this at noon so I could drive 2 hours to visit my son in the hospital & cook it when I got home. It was fabulous! Thank you!
So happy to hear that! 🙂 Thanks Laura!
This looks wonderful, however I unfortunately do not have a lemon. Any suggestions on what (if anything) to use instead?
I’d just leave it out!
Super Yummy and easy to make! Marinated the chicken for a few hours first. Just excellent with recipe as is!
Thanks so much Patricia! I’m so glad you enjoyed! 🙂