Description
A flavorful and easy meal prep recipe featuring oven-roasted chicken and vibrant vegetables seasoned with Italian spices. Perfect for healthy lunches or dinners, this high-protein dish is ready in just 30 minutes and stores beautifully for the week ahead.
Ingredients
2 medium boneless, skinless chicken breasts, cut into 1/2-inch pieces
1 cup broccoli florets (fresh or frozen)
1 small red onion, chopped
1 cup grape or plum tomatoes
1 medium zucchini, chopped
2 cloves garlic, minced
1 tablespoon Italian seasoning
1 teaspoon salt
1/2 teaspoon black pepper (optional)
1/2 teaspoon red pepper flakes (optional)
1/2 teaspoon paprika
2 tablespoons olive oil
2 to 4 cups cooked rice (any type, optional)
Instructions
1. Preheat your oven to 450°F. Line a baking sheet with foil and set aside.
2. Spread the chicken pieces and chopped vegetables evenly on the sheet.
3. Sprinkle the garlic and all seasonings over the mixture. Drizzle with olive oil and toss everything to coat.
4. Bake for 15–20 minutes, or until the vegetables are slightly charred and the chicken is fully cooked and tender.
5. If using rice, scoop 1/2 to 1 cup into each of four meal prep containers.
6. Divide the baked chicken and vegetables evenly over the rice.
7. Let cool slightly, then cover and refrigerate for up to 5 days or freeze for up to 2 months.
Notes
You can use any vegetables you have on hand—cauliflower, bell peppers, or asparagus work great.
Swap rice for quinoa, couscous, or cauliflower rice to change the flavor or keep it low-carb.
Avoid adding the tomatoes if you plan to freeze the meal; they hold up better when fresh.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Meal Prep Recipes
- Method: Oven roasted
- Cuisine: American