Garlic Herb Chicken & Roasted Veggie Meal Prep
Looking for a healthy, delicious, and easy meal prep recipe? This Garlic Herb Chicken & Roasted Veggie Meal Prep is packed with juicy garlic herb chicken, crispy roasted baby potatoes, tender broccoli, sweet carrots, and caramelized onions—all cooked on one sheet pan for easy cleanup. It's a high-protein, well-balanced meal that's perfect for busy weekdays, healthy lunches, or quick weeknight dinners.
This one-pan meal prep recipe stores and reheats beautifully, making it an excellent choice for anyone looking to save time while enjoying nutritious homemade meals.
Why You'll Love This Recipe
- Easy one-pan meal with minimal cleanup
- High in protein and loaded with vegetables
- Perfect for weekly meal prep
- Healthy, balanced, and filling
- Family-friendly recipe
- Ready in under an hour
- Great for lunch or dinner
Recipe Information
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Servings: 4
- Calories: Approximately 470 kcal per serving
- Course: Main Course, Meal Prep
- Cuisine: American
- Difficulty: Easy
Ingredients
For the Chicken
- 2 lbs (900 g) boneless, skinless chicken breast, cut into large chunks
- 2 tbsp olive oil
- 4 garlic cloves, minced
- 1 tsp paprika
- 1 tsp Italian seasoning
- 1 tsp dried parsley
- ½ tsp onion powder
- ½ tsp garlic powder
- 1 tsp salt
- ½ tsp freshly cracked black pepper
For the Vegetables
- 1 lb (450 g) baby potatoes
- 2 cups broccoli florets
- 2 cups baby carrots
- 1 large onion, cut into wedges
- 2 tbsp olive oil
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- ½ tsp paprika
- Salt and black pepper, to taste
Directions
1. Preheat the Oven
Preheat the oven to 425°F (220°C).
2. Season the Chicken
In a large bowl, combine the chicken with olive oil, garlic, paprika, Italian seasoning, parsley, onion powder, garlic powder, salt, and pepper. Toss until evenly coated.
3. Season the Vegetables
In a separate bowl, toss the baby potatoes, broccoli, carrots, and onion with olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper.
4. Roast the Vegetables
Spread the vegetables on a large sheet pan and roast for 15 minutes.
5. Add the Chicken
Remove the pan, add the seasoned chicken, and toss everything together.
Return to the oven and roast for 18–22 minutes, stirring halfway through, until the chicken reaches 165°F (74°C) and the vegetables are tender with lightly caramelized edges.
6. Meal Prep
Let cool slightly before dividing evenly into meal prep containers.
Refrigerate for up to 4 days or freeze for up to 2 months.
Expert Tips
- Cut the chicken into evenly sized pieces for consistent cooking.
- Roast the potatoes first since they take longer than the other vegetables.
- Don't overcrowd the sheet pan to ensure the vegetables roast instead of steam.
- Stir everything halfway through cooking for even browning.
- Use a meat thermometer to ensure the chicken reaches 165°F (74°C).
Variations
- Swap chicken breast for boneless chicken thighs for extra juiciness.
- Add zucchini, bell peppers, Brussels sprouts, or green beans.
- Sprinkle grated Parmesan over the vegetables before serving.
- Add a squeeze of fresh lemon juice after roasting for extra brightness.
- Serve over rice, quinoa, or cauliflower rice for variety.
Storage
Allow the meal to cool completely before storing.
Refrigerate in airtight meal prep containers for up to 4 days.
Freeze for up to 2 months.
Reheat in the microwave for 2–3 minutes or until thoroughly heated.
Frequently Asked Questions
Can I use frozen vegetables?
Yes, but fresh vegetables roast more evenly and develop better caramelization.
Can I prepare everything the night before?
Absolutely. Season the chicken and vegetables ahead of time and refrigerate until ready to bake.
How do I keep the chicken juicy?
Avoid overcooking and remove it from the oven as soon as it reaches an internal temperature of 165°F (74°C).
What other vegetables work well?
Bell peppers, asparagus, cauliflower, Brussels sprouts, zucchini, and green beans are all excellent options.
Is this recipe good for meal prep?
Yes. It stores well, reheats beautifully, and makes healthy lunches or dinners throughout the week.
Estimated Nutrition (Per Serving)
- Calories: ~470
- Protein: ~43g
- Carbohydrates: ~27g
- Fat: ~19g
- Saturated Fat: ~3g
- Fiber: ~5g
- Sugar: ~6g
- Sodium: ~560mg
Nutrition values are approximate and may vary depending on the ingredients used.
Final Thoughts
This Garlic Herb Chicken & Roasted Veggie Meal Prep is a healthy, flavorful, and convenient recipe that's perfect for anyone looking to simplify mealtime without sacrificing taste. With juicy garlic herb chicken and perfectly roasted vegetables, it's an easy one-pan meal you'll want to make every week.
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