This dish is a weeknight hero. It’s nutritious, customizable, and takes just minutes to prepare. Roasting everything on one sheet pan ensures that the flavors meld beautifully and the textures are spot-on. The rainbow of vegetables not only makes this meal appealing to the eyes but also boosts the nutritional value with a variety of vitamins and antioxidants. Plus, it’s low-carb, gluten-free, and can easily be adapted to suit different dietary needs.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Chicken breasts or thighs
Red bell pepper
Yellow bell pepper
Zucchini
Red onion
Cherry tomatoes
Carrots
Olive oil
Garlic powder
Paprika
Dried oregano
Salt
Black pepper
Fresh parsley (for garnish)
Directions
Preheat the oven to 400°F (200°C).
Line a large baking sheet with parchment paper or lightly grease it.
Chop the vegetables into uniform, bite-sized pieces.
Arrange the chicken pieces on the sheet pan, spacing them out evenly.
Scatter the chopped vegetables around the chicken.
Drizzle everything with olive oil.
Sprinkle garlic powder, paprika, dried oregano, salt, and black pepper over the chicken and vegetables.
Toss the vegetables gently to coat in the seasoning, avoiding the chicken if desired.
Roast in the preheated oven for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender and lightly caramelized.
Garnish with fresh chopped parsley and serve immediately.
Servings and timing
This recipe serves 4 people. Preparation time: 15 minutes Cooking time: 25–30 minutes Total time: 40–45 minutes
Variations
Use boneless chicken thighs for a juicier, more flavorful option.
Swap vegetables based on the season—try broccoli, asparagus, sweet potatoes, or brussels sprouts.
Add a dash of lemon juice or balsamic glaze just before serving for extra brightness.
Sprinkle grated Parmesan over the veggies before roasting for a savory kick.
Use smoked paprika for a deeper flavor.
Storage/Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, place in a 350°F (175°C) oven for 10–15 minutes or microwave on medium power until warmed through. For best results, avoid over-microwaving to preserve the texture of the vegetables.
FAQs
What type of chicken works best for this recipe?
Both chicken breasts and thighs work well. Thighs offer more flavor and stay juicier, while breasts are leaner.
Can I use frozen vegetables?
Yes, but they may release more water during roasting. For best results, thaw and pat them dry first.
Do I need to marinate the chicken?
No marinade is needed, but you can marinate the chicken for extra flavor if desired.
Can I make this dish vegetarian?
Absolutely. Omit the chicken and add tofu or chickpeas as a protein alternative.
How do I prevent the vegetables from getting soggy?
Cut vegetables evenly and don’t overcrowd the pan. High heat and space help them roast instead of steam.
Can I prep this ahead of time?
Yes, you can chop vegetables and season chicken ahead. Store separately in the fridge until ready to roast.
What’s the best way to cut the vegetables?
Aim for uniform sizes to ensure even cooking. Dense veggies like carrots should be sliced thinner.
Is this recipe good for meal prep?
Definitely. It stores well and can be portioned out for lunches or dinners throughout the week.
Can I use different seasonings?
Of course. Try Italian seasoning, Cajun spices, or a mix of herbs to suit your taste.
Should I flip the chicken and vegetables during cooking?
It’s optional. Flipping halfway through helps with even browning but isn’t strictly necessary.
Conclusion
Sheet Pan Chicken with Rainbow Vegetables is a colorful, wholesome meal that delivers on flavor, nutrition, and ease. Whether you’re trying to eat healthier, simplify your cooking routine, or just want a delicious meal on the table fast, this recipe checks all the boxes. It’s a one-pan wonder you’ll return to again and again.
This Sheet Pan Chicken with Rainbow Vegetables is a vibrant, nutritious one-pan dinner featuring juicy chicken and a colorful mix of vegetables roasted with simple herbs and spices. Perfect for busy weeknights, it’s easy to prepare, full of flavor, and minimizes cleanup.
Author:Catherine
Prep Time:15 minutes
Cook Time:30 minutes
Total Time:45 minutes
Yield:4 servings
Category:Dinner
Method:Roasting
Cuisine:American
Diet:Gluten Free
Ingredients
4 chicken breasts or thighs
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 zucchini, sliced
1 red onion, sliced
1 cup cherry tomatoes
2 carrots, sliced thin
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon dried oregano
Salt, to taste
Black pepper, to taste
Fresh parsley, chopped (for garnish)
Instructions
Preheat the oven to 400°F (200°C).
Line a large baking sheet with parchment paper or lightly grease it.
Chop all vegetables into uniform, bite-sized pieces.
Arrange the chicken pieces evenly on the sheet pan.
Scatter the chopped vegetables around the chicken.
Drizzle olive oil over the chicken and vegetables.
Sprinkle garlic powder, paprika, dried oregano, salt, and black pepper over everything.
Toss the vegetables gently to coat them in seasoning, avoiding the chicken if desired.
Roast for 25–30 minutes, or until the chicken reaches 165°F (75°C) and vegetables are tender and lightly caramelized.
Garnish with fresh chopped parsley and serve immediately.
Notes
Use boneless chicken thighs for extra juiciness and flavor.Feel free to swap in seasonal vegetables like broccoli, sweet potatoes, or brussels sprouts.For brightness, add a splash of lemon juice or balsamic glaze before serving.Sprinkle Parmesan over the veggies before roasting for extra savory flavor.Store leftovers in an airtight container for up to 4 days in the fridge.Reheat in the oven or microwave gently to preserve texture.
