Entrees
Sheet Pan Chicken and Rainbow Vegetables
This easy sheet pan meal includes chicken and an assortment of colorful vegetables. Everything roasts together for a quick and healthy weeknight dinner option!
- Serves 4 servings
- Prep 10 minutes
- Cook 20 minutes
- Total 30 minutes
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With school back in session our weeknights are getting busy once again. For many of us that means balancing homework, sports, music lessons, and family time in the few hours we have before bed. I want dinner to be quick and painless more than ever.
Sheet pan meals are a great solution since your protein and sides cook together. The prep is fast and so is the clean up. Name something better. I can’t.
In this recipe I’ve opted for chicken breasts since they’re lean and always well received by adults and children alike. I’m using an assortment of colorful vegetables. We’re roasting it all to get those veggies tender with a few crunchy bits.
Enjoy this low carb meal as is or serve with a side salad, rice, or potatoes. This is a simple dinner everyone will love!
Sheet Pan Chicken and Rainbow Vegetables Ingredients
- Chicken breasts: We’re using boneless and skinless chicken breasts in this sheet pan meal.
- Zucchini: Zucchini is one of my favorite veggies. It softens quickly as it cooks, making it a great choice for roasting.
- Yellow squash: Yellow squash is similar to zucchini in terms of flavor and texture (zucchini is actually in the squash family) but has a different color. The bright yellow of the squash goes so well with all our other veggie choices.
- Carrots: Carrots can take a little longer to cook than the zucchini and squash. For that reason I suggest cutting them into small circles so they’ll get tender faster.
- Bell pepper: Red bell pepper is my choice. Orange or yellow bell pepper will also work well.
- Red onion: Roasting red onion brings out some of its mild sweetness and gets that texture just right.
- Olive oil: The oil helps make our veggies tender and ensures we get that browning we want.
- Seasonings: Italian seasoning, garlic powder, onion powder, salt, and pepper all create the perfect seasoning blend for this easy meal.
Can you use other vegetables?
You’re welcome to swap the zucchini or squash for another veggie that cooks as quickly. Halved fresh green beans or broccoli would work well!
What size baking sheet is best for sheet pan meals?
I use a 12 x 17 baking sheet for all my sheet pan meals. This accommodates a lot of food without overcrowding. If your baking sheet is smaller, use two instead of one. (Don’t overcrowd.)
How to Store Leftovers
Leftovers can be refrigerated in an airtight container for up to 3 days.
How to Serve This
Enjoy this low carb meal as is or serve with a side salad, rice, or potatoes.
More recipes like this:
Sheet Pan Pesto Chicken with Broccoli
Sheet Pan Lemon Chicken Dinner
Recipe
Sheet Pan Chicken and Rainbow Vegetables
This easy sheet pan meal includes chicken and an assortment of colorful vegetables. Everything roasts together for a quick and healthy weeknight dinner option!
- Serves 4 servings
- Prep 10 minutes
- Cook 20 minutes
- Total 30 minutes
Ingredients
- 1½ pounds chicken breasts (cut into 1-inch pieces, boneless and skinless, about 3 chicken breasts)
- 2 zucchini (sliced into half circles)
- 1 yellow squash (sliced into half circles)
- 4 carrots (peeled and cut into circles)
- 1 red bell pepper (sliced into 1-inch strips)
- 1 red onion (sliced into 1-inch strips)
- 2 tablespoons olive oil (extra virgin)
- 1 tablespoon italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon salt
- ½ teaspoon onion powder
- ½ teaspoon black pepper
Method
- 1
Preheat oven to 400 degrees. Line a 12 x 17 baking sheet with parchment paper. (Can omit the parchment paper if you don't mind a little extra clean up.)
- 2
Spread chicken, zucchini, squash, carrots, bell pepper, and red onion on the prepared baking sheet.
- 3
Drizzle olive oil over everything on the baking sheet.
- 4
In a small bowl stir together italian seasoning, garlic powder, salt, onion powder, and pepper. Pour seasoning blend over the chicken and veggies on the baking sheet. Stir so everything is coated and then spread out all ingredients in a single layer.
- 5
Bake for 20 minutes, stirring once halfway through, until chicken is cooked and veggies are tender.
- 6
Top with any chopped fresh herbs you have. I like rosemary, parsley, and/or basil here. Serve!
Nutrition
- Calories 331 kcal
- Carbohydrates 17 g
- Protein 39 g
- Fat 12 g
- Saturated Fat 2 g
- Polyunsaturated Fat 2 g
- Monounsaturated Fat 6 g
- Trans Fat 0.02 g
- Cholesterol 109 mg
- Sodium 833 mg
- Potassium 1342 mg
- Fiber 5 g
- Sugar 9 g
- Vitamin A 11490 IU
- Vitamin C 72 mg
- Calcium 83 mg
- Iron 2 mg
