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    Make It Skinny Please » Recipes » Main Dishes » Easy Sheet Pan Chicken and Veggies

    Published: Mar 9, 2022 by Toni Dash · 8 Comments

    Easy Sheet Pan Chicken and Veggies

    Weight Watchers Points2
    Calories: 226kcal
    Carbs: 12g
    Protein: 28g
    Fats: 7g
    Jump to Recipe

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    sheet pan chicken and veggies in glass container

    This easy sheet pan dinner is perfect for busy weeknights. Tender chunks of chicken, loads of vegetables in a delicious Asian-inspired sauce.

    sheet pan chicken and veggies in glass container
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    sheet pan chicken and veggies in glass container

    This sheet pan chicken dinner only takes 20 minutes too cook!

    Sheet pan meals are the BEST for easy dinners. Everything cooks together on one large sheet pan and is ready in a flash. It's perfect for meal prep too. Just pull out the containers and heat it up for a healthy lunch the next day or dinner during the week.

    This simple recipe makes a healthy dinner in a flash. It's a sheet pan chicken recipe the entire family will enjoy. Makes it a complete meal with your favorite whole grain or cauliflower rice. It's a perfect way to get plenty of veggies on busy nights without any extra effort!

    Try our Sweet Chili Chicken sheet pan meal too!

    Jump to:
    • What makes this skinny?
    • Recipe Ingredient Notes
    • Vegetable Substitutions
    • How to make Sheet Pan Chicken and Veggies - Step-by-Step
    • How to Store
    • More recipes you'll love!
    • Recipe

    What makes this skinny?

    Lean boneless chicken breasts and plenty of vegetables. Combines with a calorie-light flavor-packed Asian marinade and you'll get all the substance and flavor without lots of extra calories. It uses very little olive oil and just enough sesame oil for classic flavor.

    Recipe Ingredient Notes

    chicken and veggies labelled ingredients

    Boneless skinless chicken breasts. You'll need one pound cut into 1-inch cubes.

    Broccoli florets. For time saving buy a bag of florets already cut and washed from the store!

    Soy sauce. Regular or gluten-free (Tamari) may be used.

    Maple syrup. Use pure maple syrup. Honey can also be substituted for a different flavor.

    Vegetable Substitutions

    • Cauliflower can be substituted for the broccoli. Or use a mix of the two.
    • Green beans can be swapped for the red bell pepper too.

    The key is using vegetables that will cook in 20 minutes at 400 degrees.

    chicken and veggies in containers

    How to make Sheet Pan Chicken and Veggies - Step-by-Step

    STEP 1. Marinate

    Combine the marinade ingredients soy sauce, sesame oil, olive oil, maple syrup, and garlic powder in a 1 gallon zipper close plastic bag. Mix all ingredients together (photo 1 - shown in a glass bowl instead of the plastic bag).

    Add the cubed chicken breast, broccoli and red pepper to the bag (photos 2-3; shown in bowls). Squeeze out as much air as possible and seal. Massage the bag to spread the marinade to coat the ingredients. Marinate in the refrigerator for 30 minutes minimum or up to overnight.

    NOTE: if preferred everything can be combined into a food storage container instead of a plastic bag. Just be sure to fully coat all the ingredients with the marinade.

    sheet pan chicken and veggies recipe steps 1-3

    STEP 2. Cook

    Preheat the oven to 400 degrees F. Remove the chicken and vegetables from the bag. Spread in a single layer onto a sheet pan or baking sheet (line with parchment paper or aluminum foil for easy clean up).

    Cook for 20 minutes or until the ingredients are cooked through.

    sheet pan chicken and veggies recipe steps 5-6

    Remove from oven and enjoy with cauliflower rice, quinoa or regular rice OR pack into meal prep containers. Will make 4 servings. Garnish with the sliced green onion and sesame seeds.

    chicken and veggies in meal prep containers

    How to Store

    Can be stored in airtight containers in the refrigerators for up to 4 days.

    Freezer: the meal can also be frozen. Use an airtight container that's freezer-safe. After the meal has cooled, pack it up and freeze for up to 2-3 months. Thaw in the refrigerator and reheat.

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    Recipe

    chicken and veggies in glass meal prep container

    Sheet Pan Chicken and Veggies

    Weight Watchers Points2
    Click to track Weight Watchers Points
    This easy healthy, low calorie sheet pan meal cooks in just 20 minutes! Packed with Asian inspired flavors, loads of vegetables and tender chicken, it's perfect for meal prepping and busy nights!
    5 from 32 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Diet: Gluten Free, Low Calorie
    Prep Time: 15 minutes minutes
    Cook Time: 20 minutes minutes
    Marinating time (minimum): 15 minutes minutes
    Total Time: 50 minutes minutes
    Servings: 4
    Calories: 226kcal
    Author: Toni Dash
    Prevent your screen from going dark

    Equipment

    sheet pan

    Ingredients

    • 2 tablespoons soy sauce regular or gluten-free
    • 1 teaspoon sesame oil
    • 2 teaspoons olive oil
    • 2 teaspoons maple syrup
    • 1 teaspoon garlic powder
    • 1 pound boneless skinless chicken breasts cut into 1-inch cubes
    • 3 cups broccoli florets
    • 2 medium red bell peppers stem and membrane removed; cut into 1-inch pieces
    • ¼ cup chopped green onion garnish
    • 1 tablespoons sesame seeds garnish

    Instructions

    • Combine the soy sauce, sesame oil, olive oil, maple syrup, and garlic powder in a 1 gallon zipper close plastic bag. Mix all ingredients together.
    • Add the cubed chicken breast, broccoli and red pepper to the bag. Squeeze out as much air as possible and seal. Massage the bag to spread the marinade to coat the ingredients.
      Marinate in the refrigerator for 30 minutes minimum or up to overnight.
    • Preheat the oven to 400 degrees F. Spread the chicken and vegetables onto a sheet pan (optional: line with parchment paper or foil for easy clean up).
    • Cook for 20 minutes or until the ingredients are cooked through.
    • Remove from oven and enjoy with cauliflower rice, quinoa or regular rice OR pack into meal prep containers. Will make 4 servings.
      Garnish with the sliced green onion and sesame seeds.
    • You can also serve it over rice or quinoa.

    Notes

    Vegetable substitutions:
    • Cauliflower can be substituted for the broccoli. Or use a mix of the two.
    • Green beans can be swapped for the red bell pepper too.
    How to Store
    Can be stored in airtight containers in the refrigerators for up to 4 days.
    Freezer: the meal can also be frozen. Use an airtight container that's freezer-safe. After the meal has cooled, pack it up and freeze for up to 2-3 months. Thaw in the refrigerator and reheat.

    Nutrition

    Calories: 226kcal | Carbohydrates: 12g | Protein: 28g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 660mg | Potassium: 806mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2322IU | Vitamin C: 138mg | Calcium: 68mg | Iron: 2mg
    sheet pan chicken and veggies in glass container
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 32 votes (24 ratings without comment)

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      Recipe Rating




    1. Kelley says

      October 03, 2022 at 8:47 am

      5 stars
      This was so easy! Loved that everything was made in one pan in the oven!

      Reply
    2. Wilhelmina says

      March 10, 2022 at 7:06 am

      5 stars
      I love the simplicity of this meal! It’s full of flavor and my family was all smiles!

      Reply
    3. Kim says

      March 09, 2022 at 1:53 pm

      5 stars
      We loved this so much. Not only is it quick and easy but it's freaking delicious!

      Reply
    4. Tayler Ross says

      March 09, 2022 at 9:06 am

      5 stars
      I love easy dinners during the week, and this sheet pan chicken and veggies could not be easier! And so full of flavor!

      Reply
    5. Pam says

      March 09, 2022 at 8:25 am

      5 stars
      I'm not a bell pepper fan, so I made this with your suggested substitution - green beans. It was wonderful! The whole family gobbled it up!

      Reply
    6. Jennifer says

      March 09, 2022 at 7:20 am

      5 stars
      This dish has loads of flavor and I love that it is also low in carbs! Plus, hardly any clean up - a win-win!

      Reply
    7. Kate says

      March 09, 2022 at 7:17 am

      5 stars
      Perfect quick and easy weeknight dinner for all the family - packed with gorgeous flavours, yum!

      Reply
    8. Sue says

      March 09, 2022 at 7:10 am

      5 stars
      Toni I'm so excited, we're making this tonight and can't wait. Love all the pretty colors 🙂

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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