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
- 1Preheat the oven to 425ºF. Wash and cut the baby potatoes in half (or, if using larger potatoes, cut into 1-inch pieces). Wash and slice the carrots into 1-inch pieces. Peel and cut the red onion into wedges. Peel the garlic cloves and leave them whole.
- 2Add the olive oil, basil, rosemary, thyme, garlic powder, paprika, salt, and pepper in a bowl and stir until well combined.
- 3Place the prepared vegetables in a large bowl and drizzle half of the seasoning over top. Toss the vegetables until they are fully coated in oil and herbs, then transfer them to a 9x13-inch or larger casserole dish.
- 4Place the chicken thighs into the same bowl and pour the remaining oil and herbs over top. Toss until the chicken is fully coated, then nestle the chicken down into the vegetables in the casserole dish, making sure the chicken is not covered with vegetables.
- 5Roast the chicken and vegetables in the preheated 425ºF oven for 40 minutes, then remove the casserole dish and carefully stir the vegetables. Spoon some of the liquid from the bottom of the dish over the chicken, then return the dish to the oven and roast for an additional 20 minutes or until the chicken skin is golden brown and crispy and the vegetables are browned and caramelized. Serve hot.
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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