This recipe is about as easy as it gets. Sheet pan chicken and vegetables provide a fantastic solution for busy weeknights, making dinner hassle-free. You can easily customize it by adding an array of colorful veggies or sticking to classic favorites, as shown. It’s an excellent opportunity to showcase the fresh garden vegetables you’ve worked hard on growing or the vibrant produce picked up from your local farmer’s market. Packed with essential nutrients and low in carbohydrates, this dish delivers a wholesome meal. Roasting the vegetables is a simple yet effective technique to unlock their natural sweetness while enhancing their flavors. The roasting process caramelizes the sugars in the veggies, resulting in a delicious depth of flavor and a delightfully crispy texture. A simple chicken marinade perfectly balances the sweetness, infusing the dish with flavor and ensuring tender, juicy chicken.
Chicken and Vegetables Health benefits
Made with all-natural ingredients, this chicken and vegetables recipe allows you to feel great about serving a nutritious meal free from preservatives and additives. Despite being low in fat, calories, and carbohydrates, it is full of flavor and satisfaction. You’re also enriching your meal with high-quality nutrients that promote fullness. Consider these highly nutritious vegetables and their benefits:
Chicken
Chicken stands out as an exceptional source of high-quality protein. A 3-ounce serving of chicken breast delivers approximately 24 grams of protein. It is also low in fat and calories. Additionally, chicken is rich in essential vitamins and minerals that play important roles in bodily functions. These include vitamin B12, niacin, selenium, phosphorus, and zinc. The lean protein in chicken helps to build and maintain muscle mass, making it ideal for athletes. Moreover, protein aids in bone mineral density, lowering the risk of osteoporosis and fractures.
Chicken’s low-calorie yet high-protein nature lends itself well to weight management and satiety. This protein helps you feel fuller longer and supports weight loss efforts. Notably, chicken contains an amino acid that aids in the production of serotonin, which can positively influence your mental health. The B vitamins present also contribute to brain function and cognitive health. Additionally, chicken is rich in selenium, a mineral that bolsters immune function and supports thyroid health, assisted by vitamin A, vitamin C, and zinc, which all help combat infections.
Onion
Onions are low in calories, and overflowing with vitamins, minerals, and antioxidants. They are abundant in vitamin C, vitamin B6, folate, and potassium, each supporting optimal health. High in fiber, onions promote digestive health and well-being. With their antioxidants and anti-inflammatory properties, onions contribute to a lowered risk of heart disease. Flavonoids found in onions may help reduce blood pressure and enhance cholesterol profiles. Studies indicate that regular onion consumption can decrease triglycerides and bad cholesterol (LDL) while promoting good cholesterol (HDL).
The vitamin C in onions strengthens your immune system by boosting white blood cell production. Onions also contain sulfur compounds with antimicrobial effects, helping fend off infections. As part of the Allium family, research suggests that these veggies may decrease the risk of certain cancers. The organosulfur compounds in onions could even help inhibit cancer cell growth. Furthermore, onions may play a role in blood sugar regulation, making them particularly beneficial for individuals with diabetes. Research has pointed to their potential in enhancing bone strength and density, significantly reducing the risk of osteoporosis, especially in postmenopausal women.
Mushrooms
Mushrooms are a powerhouse of nutrients, yet surprisingly, they are often among America’s least favorite foods. If you count yourself among the 29% who aren’t fans, there are plenty of vegetable alternatives to consider. However, it’s worth noting that mushrooms are packed with health benefits. They are rich in B vitamins, crucial for energy production and cognitive function. Plus, mushrooms contain selenium, a key antioxidant that shields our cells from damage. What’s more, they’re one of the rare plant-based sources of vitamin D, particularly when exposed to sunlight or UV light during growth. The beta-glucans in mushrooms help stimulate the immune system, enhancing our ability to combat infections. With their naturally low sodium content, mushrooms can contribute to lower blood pressure and may even help reduce cholesterol levels for better heart health.
Studies indicate that mushrooms possess antioxidants that could protect against cellular damage and lower the risk of certain cancers. Additionally, regular mushroom consumption may help guard against cognitive decline; research suggests it can lower the risk of mild cognitive impairment (MCI), a precursor to Alzheimer’s disease. The vitamin D found in mushrooms is vital for bone health and immune function, especially when they’ve been exposed to ultraviolet light.
Bell peppers
Bell peppers are a fantastic addition to chicken and vegetables, offering low calories yet a wealth of vitamins like C, A, B6, folate, and potassium. They’re also high in fiber, which is essential for digestion and gut health. As an excellent source of vitamin C, they play a significant role in reinforcing the immune system, helping the body fend off infections and diminish inflammation. Bell peppers are rich in beta-carotene and lutein, vital for eye health by safeguarding against age-related conditions such as macular degeneration and cataracts.
Their low-calorie and high-fiber profile makes them a great ally in weight management, helping to keep you full and manage caloric intake. Additionally, their potassium content supports blood pressure regulation and heart function, while the antioxidants present can also lower the risk of heart disease. The combination of vitamin C and beta-carotene contributes to healthy skin by promoting collagen production and fighting oxidative stress.
Cherry tomatoes
Cherry tomatoes are another nutritious addition, renowned for their high content of vitamin C, A, E, and potassium. They pack a punch with lycopene, a powerful antioxidant that aids in disease protection. These naturally sweet bite size tomatoes provide fiber, low-calorie nutrition, and essential micronutrients to support your overall well-being. Lycopene in cherry tomatoes can lower bad cholesterol (LDL) and enhance blood vessel function, diminishing the risk of heart disease. Their potassium content aids in blood pressure regulation, while vitamin C boosts the immune system by promoting white blood cell production, thereby helping combat infections.
Rich in antioxidants, including lycopene and beta-carotene, cherry tomatoes may lower cancer risk—especially prostate cancer. Lycopene also plays a role in strengthening bones, particularly in women at risk of osteoporosis. Consuming tomatoes regularly can help mitigate bone density loss, while the combination of lycopene and vitamin C in cherry tomatoes protects the skin from UV damage and supports collagen production for healthier, youthful skin.
Preparation, Servings, and Storage
Sheet pan chicken and vegetables is a perfect solution for busy evenings, taking less than 30 minutes to roast in the oven! Best of all, it requires only one sheet pan, making post-dinner cleanup a breeze. You can cut and marinate the chicken in the morning, then simply toss everything together when you return home. This one large sheet pan can easily serve up to four people. It also makes for an excellent weekly meal prep, as it can be stored in an airtight container in the refrigerator for up to four days and reheated in the microwave for a quick, delicious meal.
Looking for more quick weeknight dinner recipes? Try:
Sheet Pan Chicken and Vegetables
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.
Equipment
- 1 gallon bag (for marinating chicken)
- Oil sprayer
Ingredients
Chicken Marinade
- 1 pound Chicken breasts, cut into 1 inch pieces
- 2 Garlic cloves, minced
- 1/4 cup Olive oil
- 2 tbsp Lemon juice
- 1/2 tsp Sea salt
- 1/4 tsp Black pepper
Veggies as shown
- 1 Yellow onion, cut in large pieces
- 1 pound Button mushrooms
- 1 Red bell pepper, thickly julienne sliced
- 1 pint Cherry or grape tomatoes
Additional veggies to add in
- 1 cup Broccoli and cauliflower
- 1 each Small zucchini and summer squash
Instructions
- Combine and toss the garlic, lemon juice, olive oil, salt, pepper and chicken pieces in a 1 gallon food storage bag.
- Seal the bag and refrigerate for at least 2 hours prior to roasting.
- Preheat the oven to 400℉.
- Wash, chop and add the vegetables to a large sheet pan.
- Using an oil sprayer, lightly coat the vegetables with olive oil. Season with salt and pepper.
- Toss the vegetables to evenly distribute the oil.
- Roast the vegetables for 10 minutes.
- Remove the sheet pan from the oven, flip the vegetables to cook evenly, and add the chicken to the sheet pan.
- Return the pan to the oven and continue to roast for 10-15 minutes, or until the chicken pieces are cooked through and the vegetables are roasted.
- Serve immediately.
Nutrition
