Marinating chicken breast for at least 30 minutes ensures it stays tender and soaks up plenty of flavor. This simple step makes a big difference in your finished meal.
This sheet pan recipe is a smart way to get ahead on healthy eating for the week. You'll have vibrant chicken and roasted vegetables ready to go, saving you time and effort on busy days.
About the Ingredients
1.5 lbs (680g) boneless, skinless chicken breasts, cut into 1-inch pieces
Chicken breasts are lean and cook quickly. Chicken thighs also work well here; adjust cooking time slightly as they are fattier.
1.5 lbs (680g) broccoli florets
Fresh broccoli adds color and nutrients. You can use frozen broccoli florets, but add them halfway through cooking so they don't get mushy.
2 large bell peppers (any color), cut into 1-inch pieces
Bell peppers add sweetness and crunch. Any color works, or try zucchini or asparagus for a different texture.
1 large red onion, cut into 1-inch pieces
Red onion becomes sweet and mild when roasted. A yellow onion can be used if you prefer.
3 tablespoons olive oil
Olive oil helps vegetables caramelize and keeps chicken moist. Avocado oil is a good alternative with a high smoke point.
2 tablespoons fresh lemon juice
Fresh lemon juice brightens all the flavors. Bottled lemon juice can be used in a pinch, but fresh provides a better taste.
4 cloves garlic, minced
Fresh garlic offers the best flavor. If using garlic powder, use 1 teaspoon.
1 tablespoon dried oregano
Dried oregano is a classic herb for chicken and vegetables. Dried Italian seasoning blend is a good substitute.
1 teaspoon dried thyme
Thyme adds an earthy note. Feel free to use dried rosemary instead if you like.
1 teaspoon salt
Salt enhances all the other flavors. Adjust to your preference.
0.5 teaspoon black pepper
Freshly ground black pepper has the most aroma. Pre-ground pepper is fine for convenience.
Step-by-Step Instructions
1. Prepare Chicken and Veggies
Cut chicken breasts into 1-inch pieces. Chop broccoli, bell peppers, and red onion into similar 1-inch pieces.
2. Make Marinade
In a large bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and black pepper.
3. Marinate Chicken
Add the chicken pieces to the marinade and toss to coat thoroughly. Let it marinate for at least 30 minutes at room temperature, or up to 4 hours in the refrigerator.
4. Preheat Oven
Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper for easier cleanup.
5. Combine and Arrange
Add the chopped broccoli, bell peppers, and red onion to the bowl with the marinated chicken. Toss everything together until the vegetables are well coated. Spread the mixture in a single layer on the prepared sheet pan.
6. Roast
Bake for 25-30 minutes, stirring halfway through. The vegetables should be tender and slightly browned, and the chicken cooked through.
7. Check Doneness
The chicken is done when it reaches an internal temperature of 165°F (74°C). The vegetables should be fork-tender with some caramelized edges.
8. Rest and Serve
Remove the sheet pan from the oven and let the chicken rest for 5 minutes before portioning.
Delicious Variations
Spicy Kick
Add 1 teaspoon of red pepper flakes to the marinade for a bit of heat.
Mediterranean Twist
Include cherry tomatoes and Kalamata olives during the last 10 minutes of roasting.
Sweet Potato Addition
Swap half of the broccoli for 1.5 cups (200g) cubed sweet potato, adding it to the pan at the beginning with the other vegetables.
Pro Tips
How to Store Meal Prep Recipes
Refrigerator
Store cooled portions in airtight containers for up to 4-5 days.
Freezer
While the chicken can freeze well for up to 2 months, roasted vegetables may become softer upon thawing. It's best enjoyed fresh from the refrigerator for meal prep.
Reheating
Reheat individual portions in the microwave for 1-2 minutes, or in a preheated oven at 350°F (175°C) for 10-15 minutes until warmed through.
Frequently Asked Questions
Q: Can I use bone-in chicken for this recipe?
Yes, you can use bone-in, skin-on chicken pieces, but the cooking time will be longer. Expect to cook for 35-45 minutes, ensuring the internal temperature reaches 165°F (74°C).
Q: What if I don't have fresh lemon juice?
Bottled lemon juice can work as a substitute, though fresh lemon juice offers a brighter flavor. Start with 1.5 tablespoons of bottled juice and adjust to taste.
Q: How do I know the chicken is cooked through without a thermometer?
The chicken should be opaque all the way through and the juices should run clear when pierced with a knife. However, a meat thermometer is the most reliable way to ensure safe and properly cooked chicken.
Q: Can I add other vegetables to the sheet pan?
Absolutely, this recipe is very flexible with vegetables. Zucchini, asparagus, carrots, or mushrooms are all good choices. Just be sure to cut them into similar sizes for even cooking.
Q: Is this recipe suitable for gluten-free diets?
Yes, this Sheet Pan Lemon Herb Chicken and Veggies recipe is naturally gluten-free. All the ingredients used are free from gluten.
This Sheet Pan Lemon Herb Chicken and Veggies recipe is a simple way to bring healthy, flavorful meals into your busy week. Give it a try and enjoy the convenience of delicious homemade food ready when you are.
Meal Prep Recipes
This Sheet Pan Lemon Herb Chicken and Veggies recipe makes healthy, flavorful meals for the week. Prepare once, enjoy vibrant flavors and easy lunches or dinners every day.
🧂 Ingredients
- 1.5 lbs (680g) boneless, skinless chicken breasts, cut into 1-inch pieces
- 1.5 lbs (680g) broccoli florets
- 2 large bell peppers (any color), cut into 1-inch pieces
- 1 large red onion, cut into 1-inch pieces
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 4 cloves garlic, minced
- 1 tablespoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
📋 Instructions
- 1Prepare Chicken and Veggies — Cut chicken breasts into 1-inch pieces. Chop broccoli, bell peppers, and red onion into similar 1-inch pieces.
- 2Make Marinade — In a large bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and black pepper.
- 3Marinate Chicken — Add the chicken pieces to the marinade and toss to coat thoroughly. Let it marinate for at least 30 minutes at room temperature, or up to 4 hours in the refrigerator.
- 4Preheat Oven — Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper for easier cleanup.
- 5Combine and Arrange — Add the chopped broccoli, bell peppers, and red onion to the bowl with the marinated chicken. Toss everything together until the vegetables are well coated. Spread the mixture in a single layer on the prepared sheet pan.
- 6Roast — Bake for 25-30 minutes, stirring halfway through. The vegetables should be tender and slightly browned, and the chicken cooked through.
- 7Check Doneness — The chicken is done when it reaches an internal temperature of 165°F (74°C). The vegetables should be fork-tender with some caramelized edges.
- 8Rest and Serve — Remove the sheet pan from the oven and let the chicken rest for 5 minutes before portioning.
