Sheet Pan Chicken and Rainbow Vegetables
This Sheet Pan Chicken and Rainbow Vegetables delivers 40g protein and 382 calories per serving, hitting your protein target while keeping calories controlled. Batch-preps 4 servings in quick prep time on the stovetop, making it ideal for fat-loss phases or prepping alongside higher-calorie meals. Load your plate with vegetables and hit protein without blowing your daily total.
Ingredients
- •Sweet Potato, Baked, Flesh Only
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 1/4 teaspoons kosher salt (divided)
- •3/4 teaspoon ground black pepper
- •Chicken Breast, Boneless Skinless(567g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Broccoli(480g)
- •Bell Pepper
- •Zucchini
- •Squash, Acorn
- •Lemon Juice, Fresh
- •2 1/2 teaspoons Italian seasoning
- •Garlic powder(5g)
- •Onion powder(5g)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Place a rack in the center of the oven and preheat the oven to 400 degrees F. For easy cleanup, line a large, rimmed baking sheet with foil. Lightly coat the foil with nonstick spray.
- 2Place the sweet potatoes in a large bowl. Drizzle with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Toss to coat and then spread into a single layer on the baking sheet. Keep the bowl handy. Bake for 10 minutes, or until the sweet potatoes are just beginning to soften on the outsides but are still too firm to eat.
- 3Meanwhile, in the bowl that you used previously for the sweet potatoes, place the chicken, broccoli, 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, and remaining 1 teaspoon salt and 1/2 teaspoon pepper. Toss to coat.
- 4Transfer the chicken and vegetable mixture to the sheet pan with the sweet potatoes, using a spatula to spread everything into an fairly even layer and stirring it a bit if needed.
- 5Return to the sheet pan to the oven and bake for 15 to 20 additional minutes, stirring once halfway through, until the chicken is cooked through and no longer pink in the middle and the vegetables are tender but not mushy. (They won’t be browned and caramelized but will be delicious to eat.) Sprinkle with Parmesan. Serve hot.
Nutrition — Per Serving
382
calories
40g
protein
20g
fat
- Carbohydrates
- 12g
- Saturated fat
- 4.8g
- Sodium
- 376 mg
- Dietary fiber
- 3.4g
4 servings per batch · ~291g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan Chicken and Rainbow Vegetables have per serving?
Each serving provides 40g of protein at just 382 calories with 20g fat and 12g carbs. This is a high-protein, low-calorie option ideal for cutting phases.
How long does Sheet Pan Chicken and Rainbow Vegetables take to prep?
This quick prep recipe yields 4 servings in a single stovetop batch, giving you four ready-to-eat meals with minimal time investment. It's a staple for efficient meal prep schedules.
Is Sheet Pan Chicken and Rainbow Vegetables good for fat loss?
At 382 calories with 40g protein and only 12g carbs, this recipe is optimized for fat loss phases where you need satiety and protein without excess calories. The vegetables add micronutrient density while keeping the calorie count low.
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