
Roasted Chicken and Vegetables
Roasted Chicken and Vegetables serves 45g protein and 862 calories per serving — a complete meal requiring no additional sides or prep. Makes 4 full servings with quick stovetop cooking, covering your entire protein and veggie requirement in one dish. Designed for efficient meal prep that hits both macros and micros without extra complexity.
Ingredients
- •Potato, Baby(680g)
- •Carrots
- •Yellow Onion
- •Garlic(240g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Basil, Fresh(10g)
- •Thyme, Dried(5g)
- •Rosemary, Fresh(5g)
- •Garlic powder(3g)
- •1/4 tsp paprika ($0.02)
- •1 tsp salt ($0.05)
- •1/2 tsp freshly cracked black pepper ($0.03)
- •Chicken Thigh, Bone-In, Skin-On(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
Instructions
- 1Wash and cut the baby potatoes in half (or into 1-inch pieces if larger). Wash and slice the carrots into 1-inch pieces. Peel and cut the onion into wedges. Peel the garlic cloves and leave whole.
- 2In a small bowl, combine the olive oil, fresh basil, fresh rosemary, dried thyme, garlic powder, salt, and pepper. Stir until well combined.
- 3Place the prepared vegetables in a large bowl and drizzle half of the seasoning mixture over top. Toss until fully coated in oil and herbs, then transfer to a 9×13-inch or larger casserole dish, spreading them in an even layer.
- 4Place the chicken thighs in the same bowl and pour the remaining seasoning mixture over top. Toss until fully coated, then nestle the chicken skin-side up into the vegetables, keeping the skin exposed (not covered by vegetables).
- 5Roast at 425°F for 40 minutes. Remove the dish and carefully stir the vegetables, then spoon pan juices over the chicken. Return to the oven and roast for an additional 18–22 minutes, until the chicken skin is golden brown and crispy, the meat reaches an internal temperature of 165°F, and the vegetables are deeply browned and caramelized.
- 6Let rest in the casserole dish for 5 minutes, then divide the chicken and vegetables evenly into 4 airtight containers while hot. Pour pan juices over each portion, seal, and refrigerate up to 4 days.
Nutrition — Per Serving
862
calories
45g
protein
53g
fat
- Carbohydrates
- 52g
- Saturated fat
- 12.5g
- Sodium
- 206 mg
- Dietary fiber
- 5.6g
4 servings per batch · ~478g each
Macro data sourced from USDA FoodData Central
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How much protein does Roasted Chicken and Vegetables have per serving?
Each serving contains 45g of protein and 862 calories with 53g fat and 52g carbs. The protein-to-calorie ratio is efficient for hitting daily targets without excess volume.
How long does Roasted Chicken and Vegetables take to prep?
Quick prep designation with 4 servings allows you to batch-prepare this complete meal on the stovetop in one session. You get vegetables and protein prepped simultaneously for balanced meal prep.
Is Roasted Chicken and Vegetables good for muscle gain?
At 45g protein and 862 calories per serving, this recipe supports muscle gain phases by combining solid protein with vegetables and moderate carbohydrates. The balanced macro profile makes it a sustainable staple for consistent weekly meal prep during bulking.
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