Simple One-Pan Chicken and Veggies: A Beginner-Friendly Meal Prep Recipe

Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: ~40 minutes
Servings: 4 meal prep portions

If you’re new to meal prepping, this is the perfect recipe to start with. It’s quick, uses only one pan (so you won’t destroy your kitchen), and makes multiple meals at once with minimal effort.

Ingredients:

• 1.5 lbs boneless skinless chicken breast (or chicken thighs)

• 2 cups broccoli florets

• 2 cups baby carrots (or sliced regular carrots)

• 2 zucchini, sliced

• 1 red or yellow bell pepper, sliced (optional)

• 2 tablespoons olive oil

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon paprika

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• Optional: 1–2 tablespoons soy sauce or teriyaki sauce for extra flavor

Optional add-on for meal prep carbs:

• 2 cups cooked rice (white, brown, or jasmine)

• or roasted baby potatoes

Instructions:

1. Preheat your oven to 425°F.

2. Line a baking sheet with foil or parchment paper (this makes cleanup ridiculously easy).

3. Cut the chicken into bite-sized pieces, or leave it whole if you prefer.

4. In a large bowl, toss the chicken and vegetables with olive oil, garlic powder, onion powder, paprika, salt, and pepper.

5. Spread everything evenly on the baking sheet in a single layer.

6. Bake for 25–30 minutes, stirring or flipping everything halfway through.

7. Check that the chicken is fully cooked (165°F internal temperature), then remove from the oven.

8. Optional: drizzle soy sauce or teriyaki sauce over everything while it’s still warm for extra flavor.

Meal Prep Instructions:

• Divide the chicken and veggies into 4 meal prep containers.

• If using rice or potatoes, add about 1/2 cup of cooked rice (or a serving of potatoes) to each container.

• Store in the fridge for up to 4 days.

How to Reheat:
Microwave for 1–2 minutes, stirring halfway through. If it looks a little dry, add a tiny splash of water or soy sauce before reheating.

Beginner Meal Prep Tip:
Don’t overthink meal prep. If you made four healthy meals using one pan and barely any effort, you’re already doing better than most people.