Baked Chicken Breast with Roasted Vegetables – Easy One-Pan Dinner
Ever wondered how some home cooks manage to create restaurant-quality meals on busy weeknights without spending hours in the kitchen? The secret might be simpler than you think, and it doesn’t require professional culinary training or exotic ingredients.
This baked chicken breast with roasted vegetables recipe is the answer to your weeknight dinner dilemmas. It combines lean protein with colorful vegetables, all cooked together on a single sheet pan, minimizing cleanup while maximizing flavor. The beauty of this one pan chicken and veggies approach is that everything cooks together, allowing the flavors to meld perfectly.
Whether you’re cooking for your family or meal prepping for the week ahead, this recipe delivers on taste, nutrition, and convenience – the trifecta of successful home cooking.
Ingredients List
Gather these simple, wholesome ingredients for a meal that’s as nutritious as it is delicious. Feel free to customize based on your preferences or what’s available in your pantry.
- 4 boneless, skinless chicken breasts (about 6-8 oz each)
- 2 tablespoons olive oil, divided
- 1 tablespoon Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon paprika (smoked or sweet)
- Salt and freshly ground black pepper, to taste
- 1 red bell pepper, chopped into 1-inch pieces
- 1 yellow bell pepper, chopped into 1-inch pieces
- 1 medium zucchini, sliced into half-moons
- 1 medium yellow squash, sliced into half-moons
- 1 red onion, cut into wedges
- 2 cups cherry tomatoes, halved
- 3 cloves garlic, minced
- 1 lemon, sliced (for garnish)
- Fresh herbs for garnish (parsley, basil, or thyme)
Substitution ideas: Swap chicken breasts for thighs if you prefer darker meat. Brussels sprouts, carrots, or sweet potatoes make excellent vegetable alternatives – just adjust cooking times accordingly. For a Mediterranean twist, add olives and feta cheese during the last 5 minutes of cooking.
Timing
Preparation Time: 15 minutes to trim chicken and chop vegetables
Cooking Time: 30-35 minutes
Total Time: 45-50 minutes
This baked chicken breast with roasted vegetables recipe is 25% faster than traditional roast chicken dinners, which often require 60+ minutes of cooking time. The efficiency comes from cutting the chicken and vegetables into appropriately sized pieces that cook at similar rates.
Step-by-Step Instructions
Step 1: Preheat and Prep
Preheat your oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper or aluminum foil for easier cleanup. This high temperature creates the perfect environment for browning the vegetables while keeping the chicken juicy.
Step 2: Season the Chicken
Pat the chicken breasts dry with paper towels – this crucial step ensures better browning. In a small bowl, mix 1 tablespoon olive oil with Italian seasoning, garlic powder, paprika, salt, and pepper. Rub this mixture evenly over both sides of the chicken breasts, making sure to get into all the crevices for maximum flavor.
Step 3: Prepare the Vegetables
In a large bowl, combine all the chopped vegetables and minced garlic. Drizzle with the remaining tablespoon of olive oil, season with salt and pepper, and toss until evenly coated. The oil helps the vegetables caramelize beautifully in the oven, enhancing their natural sweetness.
Step 4: Arrange on Baking Sheet
Spread the seasoned vegetables evenly on the prepared baking sheet, creating a colorful bed for the chicken. Place the seasoned chicken breasts on top of the vegetables, ensuring they don’t overlap. This arrangement allows the chicken juices to baste the vegetables as they cook.
Step 5: Bake to Perfection
Bake in the preheated oven for 20 minutes, then remove and carefully flip the chicken breasts. Stir the vegetables gently to ensure even cooking. Return to the oven and bake for an additional 10-15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and caramelized.
Step 6: Rest and Garnish
Remove from the oven and let the chicken rest for 5 minutes before slicing. This resting period allows the juices to redistribute throughout the meat, ensuring maximum juiciness. Garnish with lemon slices and fresh herbs just before serving for a bright finish that elevates the entire dish.
Nutritional Information
This baked chicken breast with roasted vegetables recipe offers an excellent balance of macronutrients and micronutrients. Each serving (based on 4 servings total) provides approximately:
• Calories: 320
• Protein: 35g
• Carbohydrates: 15g
• Fiber: 4g
• Sugar: 7g (all naturally occurring)
• Fat: 14g (primarily heart-healthy monounsaturated fats from olive oil)
• Sodium: 380mg
• Potassium: 820mg
• Vitamin C: 140% of Daily Value
• Vitamin A: 45% of Daily Value
This nutrient profile makes the dish particularly suitable for those following high-protein, moderate-carb eating plans. The abundance of vegetables provides essential vitamins, minerals, and antioxidants that support overall health.
Healthier Alternatives for the Recipe
While this recipe is already quite nutritious, here are some modifications to suit specific dietary needs:
For lower sodium: Reduce added salt and use salt-free herb blends for seasoning. The vegetables and lemon provide natural flavor that reduces the need for excess sodium.
For lower fat: Use cooking spray instead of olive oil, and opt for chicken breasts with any visible fat trimmed. You’ll save approximately 5g of fat per serving while maintaining the dish’s essential character.
For lower carb: Focus on cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts instead of bell peppers and cherry tomatoes. This substitution reduces the carbohydrate content by about 5g per serving.
For gluten-free/dairy-free: Good news! This recipe is naturally gluten-free and dairy-free, making it perfect for those with these common food sensitivities.
Serving Suggestions
Transform this versatile dish into a complete meal with these serving ideas:
For a light dinner: Serve the baked chicken breast with roasted vegetables as is, perhaps with a squeeze of fresh lemon juice to brighten the flavors. The protein-vegetable combination is satisfying yet light.
For heartier appetites: Add a side of quinoa, brown rice, or roasted sweet potatoes. The whole grains or complex carbohydrates complement the lean protein and vegetables perfectly.
For entertaining: Arrange on a large platter and sprinkle with crumbled feta cheese, toasted pine nuts, and fresh herbs for an impressive presentation that elevates the everyday dish to dinner-party worthy.
For meal prep: Portion into individual containers with a small side of hummus or tzatziki for a grab-and-go lunch option that maintains its flavor and texture even after refrigeration.
Common Mistakes to Avoid
- Overcrowding the pan: Give your ingredients space to roast properly. If necessary, use two baking sheets rather than cramming everything onto one. Overcrowding leads to steaming instead of roasting, resulting in soggy vegetables.
- Cutting vegetables inconsistently: Uniform sizes ensure even cooking. Larger pieces will remain undercooked while smaller pieces burn if sizes vary too much.
- Skipping the chicken rest period: Studies show that allowing chicken to rest for 5 minutes after cooking can reduce moisture loss by up to 15%, resulting in juicier meat.
- Under-seasoning: Season both the chicken and vegetables adequately. The high-temperature roasting intensifies flavors, but you need a good foundation of seasoning.
- Using cold chicken straight from the refrigerator: Allow chicken to sit at room temperature for 15-20 minutes before cooking for more even results.
Storing Tips for the Recipe
This recipe shines as a meal prep option due to its excellent storage capabilities. Here’s how to make the most of your leftovers:
Refrigeration: Store cooled leftovers in airtight containers for up to 4 days. The flavors actually continue to develop overnight, making day-two leftovers particularly delicious.
Freezing: While you can freeze this dish, the vegetables will lose some texture upon thawing. If you plan to freeze, slightly undercook the vegetables initially. Freeze in individual portions for up to 2 months.
Reheating: For best results, reheat in a 350°F oven for 10-15 minutes rather than microwaving. This method helps restore some crispness to the vegetables. If using a microwave, cover with a damp paper towel and heat on 70% power to prevent the chicken from drying out.
Meal prep tip: You can prep all ingredients up to 24 hours in advance and store them separately in the refrigerator. The chicken can even be seasoned a day ahead, allowing the flavors to penetrate more deeply.
Conclusion
This one-pan wonder of baked chicken breast with roasted vegetables represents the perfect intersection of convenience, nutrition, and flavor. By combining lean protein with a rainbow of vegetables, you’re creating not just a meal, but a complete nutritional package that satisfies both body and palate.
The versatility of this recipe makes it adaptable to various dietary needs and preferences, while the simple cooking method ensures success even for novice cooks. The minimal cleanup is just the cherry on top of this weeknight dinner solution.
Have you tried this sheet pan dinner yet? We’d love to hear your variations and serving suggestions in the comments below! Don’t forget to save this recipe for your next busy week – your future self will thank you for the delicious, nutritious meal that comes together with minimal effort.
