Sheet Pan Chicken and Rainbow Vegetables Recipe
A vibrant and wholesome sheet pan meal featuring tender chicken breasts and a colorful mix of rainbow vegetables, all roasted to perfection with Italian seasoning and a zesty lemon twist. This dish is easy to prepare, requiring minimal cleanup and delivering a delicious, balanced dinner in under an hour.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
Vegetables
- 1 medium sweet potato (scrubbed and diced into 1/2-inch-wide pieces)
- 1 small head broccoli (cut into florets, about 2 cups)
- 1 red bell pepper (cored and cut into 1/2-inch pieces)
- 1 zucchini (halved lengthwise, then cut into 1/2-inch-thick half moons)
- 1 yellow squash (halved lengthwise, then cut into 1/2-inch-thick half moons)
Protein
- 1 1/4 pounds boneless, skinless chicken breasts (cut into bite-sized pieces, about 2 medium breasts)
Seasonings and Oils
- 3 tablespoons extra-virgin olive oil (divided)
- 1 1/4 teaspoons kosher salt (divided)
- 3/4 teaspoon ground black pepper (divided)
- Zest and juice of 1 medium lemon
- 2 1/2 teaspoons Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Finishing
- 1/4 cup freshly grated Parmesan cheese
Instructions
- Preheat the oven: Place a rack in the center of the oven and preheat it to 400 degrees F. Line a large, rimmed baking sheet with foil and lightly coat the foil with nonstick spray for easy cleanup.
- Prepare and bake sweet potatoes: In a large bowl, toss the diced sweet potatoes with 1 tablespoon of olive oil, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper. Spread them in a single layer on the baking sheet and bake for 10 minutes until just starting to soften on the edges but still firm inside.
- Mix chicken and vegetables: In the same bowl, combine the chicken pieces, broccoli florets, red bell pepper, zucchini, and yellow squash. Drizzle with the remaining 2 tablespoons olive oil. Add the lemon zest and juice, Italian seasoning, garlic powder, onion powder, the remaining 1 teaspoon salt, and 1/2 teaspoon black pepper. Toss thoroughly to coat everything evenly.
- Combine on sheet pan: Transfer the chicken and vegetable mixture to the baking sheet with the partially baked sweet potatoes. Spread everything into an even layer using a spatula, stirring lightly if needed.
- Bake until cooked through: Return the sheet pan to the oven and bake for an additional 15 to 20 minutes, stirring once halfway through. Cook until the chicken is no longer pink inside and the vegetables are tender but not mushy. Note that the ingredients won’t be browned or caramelized but will still be delicious.
- Finish and serve: Sprinkle the freshly grated Parmesan cheese over the hot chicken and vegetables. Serve immediately for a warm, flavorful meal.
Notes
- For even cooking, cut all vegetables and chicken into similar-sized pieces.
- You can substitute Parmesan with another hard cheese like Pecorino Romano for a different flavor profile.
- To add a bit of heat, sprinkle some crushed red pepper flakes before baking.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
- This recipe is naturally gluten-free.
