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Easy one pan chicken meal prep for weight loss

Easy One-Pan Chicken Meal Prep (Weight Loss!)

This recipe offers a streamlined approach to creating a balanced and nutritious meal featuring chicken and an assortment of vegetables, all cooked together on a single pan. The result is a savory and satisfying dish, ideal for those seeking a simple yet effective way to manage their calorie intake.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Dinner, Lunch, Main Dishes
Cuisine Mediterranean
Servings 4 people
Calories 320 kcal

Equipment

  • The preparation of this recipe requires the following essential kitchen tools:
  • Large baking sheet (at least 12x17 inches)
  • Large Mixing Bowl
  • Sharp Knife
  • Cutting board
  • Measuring spoons
  • Measuring cups (optional, for precise portioning of ingredients)
  • Spatula or Tongs
  • Airtight containers (for meal prepping)

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 large red bell pepper, chopped
  • 1 large yellow bell pepper, chopped
  • 1 medium red onion, sliced
  • 2 cups broccoli florets
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • teaspoon salt
  • teaspoon black pepper
  • 1 lemon, cut into wedges (optional, for serving)

Instructions
 

  • Step 1: Prepare the Chicken and Vegetables: Preheat oven to 400F (200C). While the oven is heating, chop the bell peppers, slice the red onion, and cut the chicken breasts into bite-sized cubes. Ensure the broccoli florets are of a similar size for even cooking.
  • Step 2: Season and Toss: In a large bowl, combine the chopped chicken and vegetables. Drizzle with olive oil, then add the minced garlic, dried oregano, dried basil, salt, and black pepper. Toss thoroughly to ensure the chicken and vegetables are evenly coated with the seasonings.
  • Step 3: Arrange on Baking Sheet: Spread the seasoned chicken and vegetables in a single layer on a large baking sheet. Avoid overcrowding the pan to ensure the ingredients roast properly and develop a desirable caramelized texture. If necessary, use two baking sheets.
  • Step 4: Roast in Oven: Place the baking sheet in the preheated oven and roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. Turn the vegetables halfway through the cooking time to ensure even browning.
  • Step 5: Serve and Store: Remove the baking sheet from the oven and let the chicken and vegetables cool slightly. Serve immediately with lemon wedges, if desired. For meal prep, divide the mixture into four equal portions and store in airtight containers in the refrigerator for up to 4 days. Optional Tips: For a spicier flavor, add a pinch of red pepper flakes. Substitute other vegetables like zucchini, mushrooms, or cherry tomatoes based on preference and seasonal availability. To ensure the chicken remains moist, consider marinating it for at least 30 minutes before cooking.

Notes

Variations

The versatility of this recipe allows for numerous adaptations to suit individual preferences and dietary needs:
  • Ingredient Swaps: The vegetables can be easily substituted based on seasonal availability or personal taste. Zucchini, yellow squash, mushrooms, asparagus, Brussels sprouts, or cherry tomatoes are all excellent alternatives. For those seeking a lower-carbohydrate option, cauliflower rice can replace some of the higher-carb vegetables.
  • Regional Twists:
    • Mediterranean: Incorporate Kalamata olives, feta cheese, and a drizzle of lemon-herb vinaigrette.
    • Mexican: Add chili powder, cumin, and a squeeze of lime. Serve with avocado slices or a dollop of Greek yogurt.
    • Asian: Use soy sauce, ginger, garlic, and a sprinkle of sesame seeds. Include bok choy or snap peas among the vegetables.
  • Dietary Adjustments:
    • Low-Carb/Keto: Focus on non-starchy vegetables like broccoli, bell peppers, and zucchini. Ensure the olive oil content aligns with the dietary fat target.
    • Paleo: Opt for vegetables and spices compliant with the Paleo diet. Coconut aminos can replace soy sauce in Asian-inspired variations.
    • Vegetarian/Vegan: Substitute the chicken with firm tofu or chickpeas. Ensure adequate protein intake by incorporating plant-based protein sources.

Serving Suggestions

This one-pan chicken and vegetable dish can be served in various ways:
  • As a complete meal: Serve directly from the pan as a balanced and nutritious dinner or lunch.
  • Over grains: Pair with quinoa, brown rice, or couscous for added carbohydrates and fiber.
  • In salads: Add the cooked chicken and vegetables to a bed of mixed greens for a light yet filling salad.
  • In wraps or pitas: Incorporate the mixture into whole-wheat wraps or pita pockets for a portable and convenient meal.
  • Meal Prepping: Divide into individual containers for easy grab-and-go lunches or dinners throughout the week.

Storage Tips

Proper storage is crucial for maintaining the freshness and quality of the prepared dish:
  • Refrigeration: Allow the cooked chicken and vegetables to cool completely before transferring to airtight containers. Store in the refrigerator for up to 3-4 days.
  • Freezing: For longer storage, the cooked dish can be frozen for up to 2-3 months. Divide into individual portions before freezing to facilitate easy thawing and reheating.
  • Reheating: Reheat refrigerated or thawed portions in the microwave, oven, or skillet until heated through. Ensure the chicken reaches an internal temperature of 165F (74C).

Frequently Asked Questions

  • Question 1: Can I use frozen vegetables in this recipe?
    While fresh vegetables are preferred for optimal texture and flavor, frozen vegetables can be used. Thaw and pat dry them thoroughly before roasting to prevent a soggy result. Adjust cooking time as needed.
  • Question 2: How can I prevent the chicken from drying out?
    Marinating the chicken for at least 30 minutes before cooking can help retain moisture. Avoid overcooking, and ensure the oven temperature is accurate.
  • Question 3: What if I don’t have all the spices listed?
    Feel free to adjust the spice blend based on available ingredients and personal preference. Italian seasoning or a general-purpose seasoning blend can be substituted.
  • Question 4: Can I prepare this recipe on a grill?
    Yes, this recipe can be adapted for grilling. Use a grill basket or foil pan to prevent the vegetables from falling through the grates. Adjust cooking time as needed.
Keyword budget-friendly, Chicken, easy dinner, Family Dinner, family-friendly