One Pan Roasted Garlic Parmesan Chicken and Veggies (Great Meal Prep)
One Pan Roasted Garlic Parmesan Chicken and Veggies is as delicious as it is simple. Perfectly seasoned chicken pairs with flavorful veggies, all coated in a garlic parmesan blend—perfect for meal prep!
Servings: 4 servings
Equipment
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 tablespoon dried parsley
- 2 teaspoons dried oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon seasoned salt
- 1/4 teaspoon pepper
- 1 large lemon
- 5 tablespoons olive oil divided
- 1 heaping cup baby carrots sliced in half, 5 ounces
- 1-1/2 heaping cups baby red potatoes sliced, 1/2 pound
- 1 large yellow onion coarsely chopped
- 1 head broccoli chopped, 1 heaping cup
- 1/2 tablespoon minced garlic
- Freshly grated Parmesan cheese
- 1 cup quinoa or rice, for meal prep, optional
- 1/4 teaspoon red pepper flakes optional
Instructions
- Dab chicken breasts with paper towel to dry. Remove any fat and chop the chicken into 1/2-inch pieces. Place in a medium bowl.
- In a small bowl, combine parsley, oregano, garlic powder, onion powder, paprika, seasoned salt, and pepper. If desired, mix in the red pepper flakes. Stir to combine, then add half the seasoning mix to the chicken with 2 tablespoons olive oil and the zest and juice of 1 lemon. With your fingers, toss the chicken, olive oil, lemon, and seasoning mix until chicken is well coated. Cover and place in the fridge for 30 minutes (while everything else cooks).
- Preheat oven to 425°F. Line a very large sheet pan 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, then cut each half into 2 or 3 sections—see pictures for general size).
- Place 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 broccoli into bite-sized pieces. Remove pan from oven. Toss the veggies and move them to half the sheet pan. Add 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, then toss the broccoli with the other veggies and section to half the tray.
- Remove 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 another 15–20 minutes or until chicken registers 165°F and vegetables are to desired tenderness. While the sheet pan is in the oven, change to a high broil and cook 1–2 more minutes (adds a nice char). Watch carefully to avoid burning.
- Remove from 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 separate it evenly into 4 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
Notes
Nutrition Note: Nutrition label does not include Parmesan cheese (depends on how much you add) or the optional quinoa/rice.
Nutrition
Calories: 228kcal