These baked chicken and veggie meal prep bowls are about as simple as meal prep gets — one sheet pan, a handful of ingredients, and almost no active cooking time. Juicy seasoned chicken and roasted vegetables come together for a balanced, filling lunch that’s ready to grab straight from the fridge all week long.
It’s a great starting point if you’re new to meal prepping, since there’s no complicated technique involved — just seasoning, roasting, and portioning.
Why you’ll love this recipe
- One sheet pan, minimal cleanup — chicken and veggies roast together
- Great for beginners — no special equipment or complicated steps
- Budget-friendly — simple ingredients that stretch across the week
- Balanced and filling — protein, veggies, and carbs in every bowl
Ingredients
For the chicken and veggies
- 1 ½ pounds boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 cups broccoli florets
- 2 cups baby potatoes, halved
- 1 red bell pepper, chopped
- 3 tablespoons olive oil, divided
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper, to taste
For serving
- 2 cups cooked rice or quinoa
- Fresh parsley, chopped, for garnish
- Lemon wedges, for serving
Instructions
- Preheat the oven. Set your oven to 400°F (200°C) and line two large baking sheets with parchment paper.
- Season the chicken and vegetables. In a large bowl, toss the chicken, broccoli, potatoes, and bell pepper with olive oil, garlic powder, paprika, oregano, salt, and pepper until evenly coated.
- Spread in a single layer. Divide the mixture between the two baking sheets, spreading everything into a single layer so it roasts instead of steams. Keep the chicken separate from the potatoes if possible, since they may cook at slightly different rates.
- Roast. Bake for 20–25 minutes, stirring once halfway through, until the chicken is cooked through and the vegetables are tender with slightly charred edges. Potatoes may need a few extra minutes if they’re not yet fork-tender.
- Assemble the bowls. Divide the cooked rice or quinoa among 4–5 meal prep containers, then top with the roasted chicken, broccoli, potatoes, and bell pepper.
- Store. Let the bowls cool slightly before sealing, then refrigerate. Garnish with fresh parsley and a squeeze of lemon when ready to eat.
Tips for success
- Cut everything into similar sizes so it roasts evenly and finishes around the same time.
- Don’t overcrowd the pan — use two baking sheets if needed so everything roasts instead of steams.
- Stir halfway through roasting for even browning on all sides.
- Let bowls cool before sealing to avoid trapping steam, which can make the rice soggy.
Storage and reheating
- Store in airtight containers in the fridge for up to 4 days.
- Reheat in the microwave for 1–2 minutes, or until warmed through.
- This recipe freezes reasonably well for up to 2 months, though the potatoes may soften slightly more after thawing.
Frequently asked questions
Can I use different vegetables? Yes — carrots, zucchini, or Brussels sprouts all work well roasted the same way, just adjust roasting time slightly based on size.
Can I use a different seasoning blend? Absolutely — Italian seasoning, Cajun seasoning, or a simple lemon-herb blend all work well in place of the garlic-paprika mix.
Is this recipe good for beginners? Yes — there’s no complicated technique here, just seasoning, roasting, and portioning. It’s one of the easiest starter recipes for meal prepping.
Can I swap the rice for something else? Cauliflower rice, quinoa, or a bed of greens all work well in place of regular rice.