Sheet Pan Chicken and Veggies (4 Lunches)
The holy grail of meal prep: one sheet pan, 15 minutes of hands-on work, and four lunches ready for the week. Seasoned chicken thighs, roasted broccoli, and sweet potato cubes — simple, balanced, and never boring when you rotate the seasonings.
Why You’ll Love This Recipe
- One pan — minimal cleanup
- 4 complete lunches from a single cooking session
- Balanced macros: protein, complex carbs, vegetables
- Change the seasoning each week for variety
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Sheet Pan Chicken and Veggies (4 Lunches)
Ingredients
- 1.5 lbs boneless chicken thighs
- 1 large sweet potato, cubed (1-inch pieces)
- 3 cups broccoli florets
- 3 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- Salt and pepper
- Optional sauce: 2 tbsp soy sauce + 1 tbsp honey + 1 tsp sriracha
Instructions
- Preheat oven to 425°F. Line a large sheet pan with foil or parchment.
- Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper. Spread on the pan and roast for 10 minutes to get a head start.
- While sweet potatoes roast, season chicken thighs with garlic powder, paprika, cumin, salt, pepper, and 1 tablespoon olive oil.
- After 10 minutes, add chicken thighs and broccoli (tossed with remaining olive oil and salt) to the pan. Roast another 15 minutes until chicken reaches 165°F.
- Let cool, then divide into 4 meal prep containers. Optional: drizzle with the soy-honey-sriracha sauce. Refrigerate for up to 4 days.
Recipe Tips
- Cut sweet potatoes into even-sized cubes so they cook evenly.
- Rotate seasonings weekly: Italian, Mexican, lemon-herb, curry, BBQ.
- Add the broccoli later to prevent overcooking — it only needs 15 minutes.
- Reheat in the microwave for 2-3 minutes. Add the sauce after reheating for best flavor.
Calories: 380 | Protein: 32g | Fat: 16g | Carbs: 26g (per container)
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Nutritional information is estimated and may vary based on ingredients used.
