Simplify dinner with these high-protein roasted veggie and chicken trays, perfect for quick chicken and veggies recipes and easy meal prep.

High-Protein Roasted Veggie & Chicken Trays - Easy Sheet Pan Dinner 16

This recipe is designed for busy weeknights, offering a complete meal with minimal fuss and maximum flavor. It’s a fantastic way to get a balanced dinner on the table without spending hours in the kitchen. Each serving provides about 35 grams of protein.

You’ll discover how easy it is to customize this dish with your favorite vegetables and seasonings, making it a versatile staple for your family’s menu. We’ll walk through everything from prep to serving, ensuring a delicious and stress-free cooking experience.

What You’ll Love About This Quick And Easy Recipe
Everything You Need To Make This Recipe Without Stress
Time Needed From Start To Finish
How To Make It Step By Step With Visual Cues
Easy Variations And Serving Ideas That Fit Real Life
Common Slip-Ups And How To Avoid Them
How To Store It And Make It Ahead Without Ruining Texture

What You’ll Love About This Quick And Easy Recipe

This sheet pan dinner is a true lifesaver for anyone looking for a wholesome, fast, and family-friendly meal. It’s perfect for busy parents, individuals doing meal prep, or anyone who wants to minimize cleanup after cooking. The beauty of this recipe lies in its simplicity: everything cooks together on one pan, infusing the chicken and vegetables with incredible flavor while keeping your kitchen tidy. It’s an excellent choice for a weeknight dinner when time is short but you still want a nutritious home-cooked meal. You can easily adapt it to suit different tastes or dietary needs, making it a versatile addition to your recipe rotation.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients is the first step to a smooth cooking process. This recipe uses common pantry staples and fresh produce that are readily available at any grocery store. The key is to have everything prepped and ready before you start, which makes the assembly incredibly fast.

INGREDIENTS:

1.5 lbs boneless, skinless chicken breasts or thighs, cut into 1-inch cubes
1 lb broccoli florets
1 lb baby carrots, or 1 lb carrots peeled and cut into 1-inch pieces
1 red onion, cut into 1-inch wedges
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried Italian seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper
Fresh parsley, chopped, for garnish (optional)

For simple substitutions, you can easily swap out the chicken breasts for boneless, skinless chicken thighs, which tend to stay a bit juicier during roasting. If you don’t have broccoli, cauliflower florets or Brussels sprouts work wonderfully. For the carrots, feel free to use pre-cut baby carrots to save on prep time, or cut larger carrots into similar-sized pieces for even cooking. The red onion adds a nice sweetness when roasted, but a yellow onion can be used in a pinch. As for seasonings, feel free to experiment with your favorites; smoked paprika, chili powder, or even a dash of cayenne can add a different flavor profile.

Time Needed From Start To Finish

This recipe is designed for efficiency, getting a delicious meal on the table without a long wait.

Preparation Time: 15 minutes
Cooking Time: 25-30 minutes
Total Time: 40-45 minutes

The bulk of the time is hands-off while the oven does its magic, making it perfect for multitasking or relaxing while dinner cooks.

How To Make It Step By Step With Visual Cues

Follow these straightforward steps to create a delicious and satisfying sheet pan dinner. The key to even cooking is to ensure your vegetables and chicken are cut into similar-sized pieces.

Preheat Your Oven and Prepare Your Pan: Start by preheating your oven to 400°F (200°C). Line a large baking sheet with parchment paper or aluminum foil for easy cleanup. If you’re making a larger batch, use two baking sheets to avoid overcrowding, which can steam the food instead of roasting it.
Chop the Chicken and Vegetables: Cut the boneless, skinless chicken breasts or thighs into roughly 1-inch cubes. Prepare your vegetables: break the broccoli into florets, cut the carrots into 1-inch pieces (if not using baby carrots), and slice the red onion into 1-inch wedges. Aim for uniform sizes so everything cooks evenly.
Combine Ingredients in a Large Bowl: In a large mixing bowl, combine the chopped chicken, broccoli florets, carrot pieces, and red onion wedges. Make sure there’s enough room to toss everything thoroughly.
Season the Mixture: Drizzle the olive oil over the chicken and vegetables in the bowl. Sprinkle with garlic powder, onion powder, dried Italian seasoning, salt, and black pepper. Toss everything together until the chicken and vegetables are evenly coated with the oil and seasonings. You want every piece to have a light coating.
Arrange on the Baking Sheet: Spread the seasoned chicken and vegetables in a single layer on the prepared baking sheet. Ensure there’s a little space between the pieces; overcrowding will lead to steaming rather than roasting, preventing that delicious browning. If necessary, use two baking sheets.
Roast Until Cooked Through: Place the baking sheet in the preheated oven and roast for 25-30 minutes. Halfway through the cooking time (around the 15-minute mark), carefully remove the pan and give everything a good stir or flip to ensure even cooking and browning. The chicken should be cooked through (internal temperature of 165°F/74°C), and the vegetables should be tender-crisp and slightly caramelized.
Serve Immediately: Once cooked, remove the baking sheet from the oven. Garnish with fresh chopped parsley, if desired, for a pop of color and freshness. Serve hot and enjoy your easy, high-protein meal!

Easy Variations And Serving Ideas That Fit Real Life

This sheet pan meal is incredibly adaptable, making it a fantastic base for many different meals.

Kid-Friendly Swaps: If your kids aren’t keen on certain vegetables, swap them for milder options like bell peppers (any color), zucchini, or even small potato cubes. You can also use milder seasonings like just salt, pepper, and a touch of garlic powder. Serving it with a side of ketchup or a favorite dipping sauce can also encourage picky eaters.
Different Vegetable Combinations: Feel free to use other quick-cooking vegetables. Asparagus, bell peppers, zucchini, yellow squash, or even mushrooms are great additions. Just ensure they are cut to a similar size for even cooking.
Spice It Up: For those who enjoy a bit of heat, add a pinch of red pepper flakes to the seasoning mix, or drizzle with a hot sauce after roasting.
Citrus Brightness: A squeeze of fresh lemon juice over the roasted chicken and veggies just before serving can add a wonderful bright, fresh flavor.
Serving Suggestions: This dish is a complete meal on its own, but it also pairs well with a side of quinoa, brown rice, or a simple green salad for an even more filling dinner. For a heartier option, serve it alongside some crusty bread to soak up any pan juices. It’s also excellent for meal prep, portioned into containers for lunches throughout the week.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have common pitfalls. Here’s how to ensure your sheet pan dinner turns out perfectly every time.

Overcrowding the Pan: This is the most common mistake. If you pile too many ingredients onto one baking sheet, the vegetables and chicken will steam instead of roast. This results in soggy food rather than beautifully caramelized and tender pieces. Always use two baking sheets if your ingredients don’t fit in a single layer with a little space between them.
Unevenly Sized Pieces: If your chicken and vegetables are cut into different sizes, some pieces will be overcooked and dry while others are still raw. Take a few extra minutes to ensure everything is roughly the same size for consistent cooking.
Not Tossing Halfway Through: Forgetting to stir or flip the ingredients halfway through roasting can lead to uneven browning and cooking. A quick toss ensures all sides get exposed to the heat and develop that delicious roasted texture.
Under-Seasoning: Don’t be shy with the seasonings! A good amount of salt, pepper, and herbs is crucial for flavor. Taste a small piece of cooked chicken or vegetable (once cooled) to adjust seasonings if needed for next time.
Using Too Much Oil: While oil is essential for roasting, too much can make the dish greasy. Stick to the recommended amount, ensuring everything is lightly coated, not drenched.

How To Store It And Make It Ahead Without Ruining Texture

This sheet pan meal is excellent for meal prepping and storing, making your weeknights even easier.

Storing Leftovers: Once cooled to room temperature, transfer any leftover roasted chicken and vegetables to an airtight container. Store in the refrigerator for up to 3-4 days. The vegetables may soften slightly, but the flavors will still be delicious.
Reheating: To reheat, you can use a microwave for convenience, though the vegetables might become a bit softer. For best results and to regain some crispness, spread the leftovers on a baking sheet and reheat in an oven preheated to 350°F (175°C) for

FAQs

Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
Can I adjust sweetness? Yes—add more or less sweetener to taste.
Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.