Low Calorie Meal Prep Italian Chicken and Veggies – Simple, Fresh, and Ready for the Week
This is the kind of weeknight meal that makes life easier. Tender Italian-seasoned chicken, colorful veggies, and a light, bright finish—all portioned and ready to grab. It’s high in protein, low in calories, and full of flavor without piling on heavy sauces or cheese.
You’ll spend a little time prepping once, then enjoy balanced meals for days. It’s simple, satisfying, and surprisingly versatile.
Low Calorie Meal Prep Italian Chicken and Veggies - Simple, Fresh, and Ready for the Week
Ingredients
Method
- Preheat and prep pans: Heat your oven to 425°F (220°C). Line two large sheet pans with parchment for easy cleanup.
- Mix the seasoning: In a small bowl, combine minced garlic, oregano, basil, paprika, red pepper flakes (if using), salt, black pepper, lemon zest, and olive oil. Stir until it forms a loose paste.
- Prep the chicken: Pat the chicken dry. If the breasts are thick, slice them in half horizontally for even cooking. Add half the seasoning mix and 1 teaspoon lemon juice to the chicken. Toss to coat and set aside.
- Prep the veggies: In a large bowl, add broccoli, zucchini, peppers, onion, and cherry tomatoes. Toss with the remaining seasoning mix and the rest of the lemon juice. Add balsamic vinegar if you want a touch of sweetness and depth.
- Arrange on trays: Spread the veggies evenly on one sheet pan. Place the chicken on the other, leaving space between pieces for browning.
- Roast: Bake both pans for 15–20 minutes. Chicken is done at 165°F (74°C). Veggies should be tender with caramelized edges. If needed, remove the chicken when done and let the vegetables go another 5 minutes to deepen color.
- Rest and slice: Let the chicken rest 5 minutes, then slice into strips or cubes.
- Finish with freshness: Toss the roasted veggies with chopped fresh parsley or basil. A quick squeeze of lemon over everything brightens the flavors.
- Portion: Divide chicken and vegetables into 4–5 meal prep containers. If using cauliflower rice or greens, add them now. If using grains, keep portions modest to stay low calorie.
- Cool, then store: Let containers cool uncovered for 15–20 minutes before sealing. This helps prevent condensation and soggy veggies.
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This recipe leans on classic Italian flavors—garlic, oregano, basil, and a hint of lemon—so it tastes fresh without being complicated. The sheet pan method keeps cleanup quick, and you can batch cook easily for multiple meals.
Each portion is built around lean protein and fiber-rich vegetables, so it feels a lot more filling than the calorie count suggests. You can keep it exactly as written or swap in whatever seasonal produce you have. It’s the kind of meal prep you won’t get bored of by Thursday.
Shopping List
- Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thin-sliced cutlets)
- Vegetables: 2 cups broccoli florets, 2 cups zucchini (sliced), 1 red bell pepper (sliced), 1 yellow bell pepper (sliced), 1 small red onion (sliced), 1 cup cherry tomatoes
- Seasonings: 3 cloves garlic (minced), 1.5 teaspoons dried oregano, 1 teaspoon dried basil, 1 teaspoon smoked or sweet paprika, 1/2 teaspoon red pepper flakes (optional), 1 teaspoon kosher salt, 1/2 teaspoon black pepper
- Fats and acids: 2 tablespoons extra-virgin olive oil, zest of 1 lemon, juice of 1 lemon, 1 tablespoon balsamic vinegar (optional)
- Fresh finish (optional but great): Fresh parsley, fresh basil
- Serving options (optional): Cauliflower rice, mixed greens, or a small portion of cooked farro or quinoa
Step-by-Step Instructions
- Preheat and prep pans: Heat your oven to 425°F (220°C).
Line two large sheet pans with parchment for easy cleanup.
- Mix the seasoning: In a small bowl, combine minced garlic, oregano, basil, paprika, red pepper flakes (if using), salt, black pepper, lemon zest, and olive oil. Stir until it forms a loose paste.
- Prep the chicken: Pat the chicken dry. If the breasts are thick, slice them in half horizontally for even cooking.
Add half the seasoning mix and 1 teaspoon lemon juice to the chicken. Toss to coat and set aside.
- Prep the veggies: In a large bowl, add broccoli, zucchini, peppers, onion, and cherry tomatoes. Toss with the remaining seasoning mix and the rest of the lemon juice.
Add balsamic vinegar if you want a touch of sweetness and depth.
- Arrange on trays: Spread the veggies evenly on one sheet pan. Place the chicken on the other, leaving space between pieces for browning.
- Roast: Bake both pans for 15–20 minutes. Chicken is done at 165°F (74°C).
Veggies should be tender with caramelized edges. If needed, remove the chicken when done and let the vegetables go another 5 minutes to deepen color.
- Rest and slice: Let the chicken rest 5 minutes, then slice into strips or cubes.
- Finish with freshness: Toss the roasted veggies with chopped fresh parsley or basil. A quick squeeze of lemon over everything brightens the flavors.
- Portion: Divide chicken and vegetables into 4–5 meal prep containers.
If using cauliflower rice or greens, add them now. If using grains, keep portions modest to stay low calorie.
- Cool, then store: Let containers cool uncovered for 15–20 minutes before sealing. This helps prevent condensation and soggy veggies.
Keeping It Fresh
Store in airtight containers in the fridge for up to 4 days.
For best texture, keep fresh herbs separate and add just before eating. Reheat gently in the microwave for 60–90 seconds, or in a skillet over medium heat with a splash of water. If you’re adding greens, keep them raw and toss with warm chicken and veggies right before serving.
Avoid freezing tomatoes and zucchini if texture matters to you; they can get mushy after thawing.
Benefits of This Recipe
- Low calorie, high protein: Keeps you full without weighing you down.
- Balanced plate: Lean chicken plus fiber-rich vegetables supports steady energy.
- Meal prep friendly: One round of cooking sets you up for the week.
- Flexible: Swap veggies, adjust spices, or change the carb base easily.
- Simple ingredients: Nothing fancy—just pantry staples and fresh produce.
What Not to Do
- Don’t overcrowd the pans: Crowding traps steam and prevents browning. Use two trays if needed.
- Don’t skip drying the chicken: Patting dry helps the seasoning stick and promotes caramelization.
- Don’t overcook: Dry chicken and mushy veggies are easy to avoid—pull the chicken at 165°F and watch the vegetables near the end.
- Don’t drown it in oil: A little goes a long way for flavor and browning while staying low calorie.
- Don’t store while hot: Sealing hot food creates steam and soggy results.
Alternatives
- Protein swaps: Use turkey tenderloins, chicken thighs (trimmed), extra-firm tofu (pressed and baked), or shrimp (roast only 8–10 minutes).
- Veggie swaps: Try asparagus, green beans, mushrooms, eggplant, cherry peppers, or cauliflower. Keep pieces similar in size.
- Seasoning variations: Add fennel seeds for a sausage-like vibe, or use an Italian seasoning blend to simplify.
For heat, add more red pepper flakes.
- Carb options: Serve over cauliflower rice to keep it very low calorie, or add 1/2 cup cooked farro, quinoa, or whole-wheat couscous per portion for extra fiber.
- Sauce upgrades: Spoon on a quick salsa verde (parsley, capers, lemon), a drizzle of balsamic glaze, or a dollop of plain Greek yogurt mixed with lemon and garlic.
FAQ
How many calories per serving?
Exact numbers vary by portions and optional add-ins, but a typical serving with chicken and veggies only lands around 300–380 calories. Adding grains will increase calories, while using cauliflower rice keeps it on the lower end.
Can I make this on the stovetop?
Yes. Sauté the chicken in a large skillet over medium-high heat until cooked through, then set aside.
Sauté the veggies in batches until tender and browned. Combine with lemon and herbs before portioning.
How do I keep the veggies from getting soggy?
Don’t overcrowd the sheet pan, roast at a high temperature, and avoid covering during storage. Let the food cool before sealing the containers.
Can I marinate the chicken overnight?
Absolutely.
Mix the seasoning with the lemon juice and 1 extra teaspoon of olive oil, then marinate in the fridge up to 24 hours. This boosts flavor without adding many calories.
What if I don’t like spicy food?
Skip the red pepper flakes. The dish is still flavorful thanks to the herbs, garlic, lemon, and balsamic.
Can I use frozen vegetables?
You can, but roast them from frozen at a high heat and give them space.
They may release more water, so expect less browning. Fresh vegetables give the best texture.
How long does it keep?
Up to 4 days in the fridge. For longer storage, freeze the chicken and firmer vegetables like broccoli or peppers, but avoid freezing zucchini and tomatoes if you want to keep a crisp bite.
What’s the best way to reheat without drying out the chicken?
Microwave in short bursts with a splash of water or lemon juice, or warm in a covered skillet over medium-low heat.
Don’t overheat—just warm through.
Final Thoughts
Low Calorie Meal Prep Italian Chicken and Veggies is a practical, tasty way to keep your week on track. It’s easy to prepare, loaded with fresh flavors, and flexible enough to suit your routine. With a few simple ingredients and smart prep, you’ll have balanced meals that are ready when you are.
Keep it simple, keep it bright, and enjoy the kind of meal prep you’ll actually look forward to eating.
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