Low Calorie Meal Prep Balsamic Chicken and Veggies – Simple, Flavorful, and Ready for the Week

If you’re looking for a lean, tasty meal prep that actually keeps you excited to eat it, this balsamic chicken and veggie combo delivers. It’s bright, savory, and satisfying without weighing you down. Everything roasts on one sheet pan, so cleanup is minimal and the process is easy.

The best part: it reheats beautifully, making weekday lunches feel fresh. With a short ingredient list and big flavor, this is a meal prep staple you’ll return to again and again.

Low Calorie Meal Prep Balsamic Chicken and Veggies - Simple, Flavorful, and Ready for the Week

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1.5 to 2 pounds boneless, skinless chicken breasts (about 4 small breasts or 3 large, trimmed)
• 3 cups broccoli florets (fresh or thawed from frozen, patted dry)
• 2 cups bell peppers (mixed colors, sliced into strips)
• 1 medium red onion (sliced into wedges)
• 1 cup cherry tomatoes (whole)
• 1 medium zucchini (halved and sliced)
• 2 tablespoons olive oil (divided: 1 tbsp for chicken, 1 tbsp for veggies)
• 1/4 cup balsamic vinegar
• 2 tablespoons reduced-sodium soy sauce (or coconut aminos)
• 2 tablespoons honey (or 1 tablespoon if you prefer lower sugar)
• 3 cloves garlic (minced)
• 1 teaspoon Dijon mustard
• 1 teaspoon dried Italian seasoning (or 1/2 tsp dried oregano + 1/2 tsp dried basil)
• 1/2 teaspoon smoked paprika (optional, for depth)
• Salt and black pepper to taste
• Fresh parsley (optional, chopped, for garnish)
• Lemon wedges (optional, for serving)

Method

 

1. Preheat and prep the pan: Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
2. Make the marinade: In a bowl, whisk balsamic vinegar, soy sauce, honey, garlic, Dijon, Italian seasoning, smoked paprika, 1 tablespoon olive oil, and a pinch of salt and pepper.
3. Marinate the chicken: Place chicken breasts in a zip-top bag or shallow dish. Pour over half the marinade, coat well, and let sit for 15–30 minutes at room temp (or up to 8 hours in the fridge).
4. Season the veggies: In a large bowl, toss broccoli, peppers, red onion, tomatoes, and zucchini with remaining 1 tablespoon olive oil, a generous pinch of salt, and pepper. Add the remaining half of the marinade and toss again until lightly coated.
5. Arrange on the pan: Spread veggies in an even layer on the sheet pan, leaving space in the center for the chicken. Place marinated chicken breasts in the center, shaking off excess marinade to avoid pooling.
6. Roast: Bake for 18–22 minutes, flipping the chicken once halfway through. Chicken is done when the thickest part reaches 165°F (74°C).
7. Optional broil: For extra caramelization, broil the pan for 2–3 minutes at the end. Watch closely so the honey doesn’t burn.
8. Rest and slice: Transfer chicken to a plate and rest 5 minutes. Slice against the grain into strips.
9. Plate for meal prep: Divide chicken and veggies into 4 containers. Spoon any pan juices on top for extra flavor.
10. Garnish and finish: Sprinkle with fresh parsley and serve with lemon wedges if you like a bright finish.

What Makes This Special

Most low calorie meals can taste a bit bland, but this one packs a punch thanks to a bold balsamic-garlic marinade. The roasted veggies soak up the same flavors, so every bite feels balanced and complete.

It’s also flexible: swap in your favorite vegetables or adjust the herbs without losing the core idea. And because it’s all oven-based, there’s no hovering over a stove—just prep, roast, and portion.

Ingredients

• 1.5 to 2 pounds boneless, skinless chicken breasts (about 4 small breasts or 3 large, trimmed)
• 3 cups broccoli florets (fresh or thawed from frozen, patted dry)
• 2 cups bell peppers (mixed colors, sliced into strips)
• 1 medium red onion (sliced into wedges)
• 1 cup cherry tomatoes (whole)
• 1 medium zucchini (halved and sliced)
• 2 tablespoons olive oil (divided: 1 tbsp for chicken, 1 tbsp for veggies)
• 1/4 cup balsamic vinegar
• 2 tablespoons reduced-sodium soy sauce (or coconut aminos)
• 2 tablespoons honey (or 1 tablespoon if you prefer lower sugar)
• 3 cloves garlic (minced)
• 1 teaspoon Dijon mustard
• 1 teaspoon dried Italian seasoning (or 1/2 tsp dried oregano + 1/2 tsp dried basil)
• 1/2 teaspoon smoked paprika (optional, for depth)
• Salt and black pepper to taste
• Fresh parsley (optional, chopped, for garnish)
• Lemon wedges (optional, for serving)

Step-by-Step Instructions

1. Preheat and prep the pan: Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
2. Make the marinade: In a bowl, whisk balsamic vinegar, soy sauce, honey, garlic, Dijon, Italian seasoning, smoked paprika, 1 tablespoon olive oil, and a pinch of salt and pepper.
3. Marinate the chicken: Place chicken breasts in a zip-top bag or shallow dish.

   Pour over half the marinade, coat well, and let sit for 15–30 minutes at room temp (or up to 8 hours in the fridge).

4. Season the veggies: In a large bowl, toss broccoli, peppers, red onion, tomatoes, and zucchini with remaining 1 tablespoon olive oil, a generous pinch of salt, and pepper. Add the remaining half of the marinade and toss again until lightly coated.
5. Arrange on the pan: Spread veggies in an even layer on the sheet pan, leaving space in the center for the chicken. Place marinated chicken breasts in the center, shaking off excess marinade to avoid pooling.
6. Roast: Bake for 18–22 minutes, flipping the chicken once halfway through.

   Chicken is done when the thickest part reaches 165°F (74°C).

7. Optional broil: For extra caramelization, broil the pan for 2–3 minutes at the end. Watch closely so the honey doesn’t burn.
8. Rest and slice: Transfer chicken to a plate and rest 5 minutes. Slice against the grain into strips.
9. Plate for meal prep: Divide chicken and veggies into 4 containers.

   Spoon any pan juices on top for extra flavor.

10. Garnish and finish: Sprinkle with fresh parsley and serve with lemon wedges if you like a bright finish.

How to Store

• Fridge: Store in airtight containers for up to 4 days. Keep the chicken and veggies together for convenience.
• Reheat: Microwave for 60–90 seconds until warm, or reheat on a skillet over medium heat with a splash of water to keep things moist.
• Freezer: Freeze portions for up to 2 months. Thaw overnight in the fridge and reheat as above.

  Tomatoes may soften more after freezing, but the dish still tastes great.

Health Benefits

• High in lean protein: Chicken breast supports muscle repair and keeps you full with fewer calories.
• Rich in fiber and micronutrients: Broccoli, peppers, onions, tomatoes, and zucchini bring vitamins A, C, K, potassium, and antioxidants.
• Balanced calories: Minimal oil and a light marinade keep this meal low in calories while still flavorful.
• Lower sodium options: Using reduced-sodium soy sauce helps manage salt intake without sacrificing taste.
• Steady energy: Protein plus fiber helps curb cravings and supports steady blood sugar.

Pitfalls to Watch Out For

• Overcooking the chicken: Dry chicken is the easiest way to ruin this meal. Use a thermometer and pull it right at 165°F.
• Crowding the pan: If the veggies are piled up, they steam instead of roast. Use a second pan if needed.
• Too much marinade on the pan: Excess liquid can burn or make the veggies soggy.

  Let extra drip off before roasting.

• Salt balance: Soy sauce adds salt, so season lightly at first and adjust after cooking if needed.
• Uneven cuts: Keep veggie pieces similar in size so they cook at the same rate.

Variations You Can Try

• Swap the protein: Use boneless, skinless chicken thighs (juicier), turkey tenderloin, or extra-firm tofu for a plant-based option.
• Change the veggies: Try asparagus, green beans, cauliflower, mushrooms, or carrots. Adjust roasting time as needed.
• Add whole grains: For extra staying power, serve over 1/2 cup cooked quinoa, brown rice, or farro. Still low calorie, but more filling.
• Spice it up: Add red pepper flakes or a pinch of cayenne to the marinade.
• Herb twist: Swap Italian seasoning for za’atar, herbes de Provence, or a sprinkle of rosemary and thyme.
• Glaze finish: Reduce a little extra balsamic in a pan until syrupy and drizzle over portions before serving.

FAQ

How many calories are in a serving?

It will vary by portion size and exact ingredients, but a typical serving with 5–6 ounces of chicken and a generous portion of veggies lands around 350–450 calories.

Adding grains will increase that slightly.

Can I use frozen vegetables?

Yes, just thaw and pat them very dry to help them roast instead of steam. You may also need a few extra minutes in the oven to achieve browning.

What if I don’t have balsamic vinegar?

Use red wine vinegar plus 1 extra teaspoon of honey to mimic the sweetness and depth. Apple cider vinegar works in a pinch, but the flavor will be brighter and less rich.

How do I keep the chicken juicy?

Don’t overcook it, and let it rest before slicing.

You can also pound thicker breasts to an even thickness or switch to thighs for more forgiveness.

Is there a lower sugar option?

Yes. Cut honey to 1 tablespoon or use a sugar-free alternative you like. The balsamic and garlic still carry the flavor.

Can I meal prep this for five days?

Four days is the sweet spot for flavor and texture.

If you need five meals, freeze one portion and thaw it midweek.

What can I use instead of soy sauce?

Coconut aminos is a great lower-sodium, gluten-free swap with a slightly sweeter profile. Tamari works too if you need gluten-free.

Do I need to marinate overnight?

Not necessary. Even 15–30 minutes makes a difference.

Longer marinating (up to 8 hours) deepens flavor but isn’t required.

Can I cook this in an air fryer?

Yes, in batches. Air fry the chicken at 375°F (190°C) for about 12–16 minutes, flipping once. Cook the veggies at 380°F (193°C) for 10–14 minutes, shaking once or twice.

How do I know the veggies are done?

They should be tender with caramelized edges.

If they’re soft but pale, give them a quick broil for color.

Final Thoughts

This Low Calorie Meal Prep Balsamic Chicken and Veggies hits that sweet spot of easy, healthy, and genuinely satisfying. It’s flexible enough for busy weeks and tasty enough to repeat often. Keep the ingredients on hand, and you’ve got a reliable go-to for lunches or dinners that won’t slow you down.

Simple steps, bold flavor, and no fuss—that’s a meal prep worth making.