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

This is the kind of meal prep that makes weekday eating easy. Tender balsamic chicken and a tray of colorful roasted veggies deliver big flavor without the extra calories. It’s simple to put together, budget-friendly, and perfect for lunches or quick dinners.

You’ll get balanced protein, fiber-rich vegetables, and a tangy-sweet glaze that keeps everything interesting. Make it once, portion it out, and you’re set for days.

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

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Chicken: 1.5–2 pounds boneless, skinless chicken breasts (about 4 medium breasts), trimmed
• Balsamic Marinade: 1/3 cup balsamic vinegar
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons Dijon mustard
• 2 teaspoons honey or maple syrup (optional but recommended)
• 3 cloves garlic, minced
• 1 teaspoon dried Italian seasoning (or a mix of oregano and basil)
• 1/2 teaspoon crushed red pepper flakes (optional)
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• Vegetables: 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 red bell pepper, chopped into 1-inch pieces
• 1 small red onion, sliced into wedges
• 1 medium zucchini, sliced into half-moons
• 1 tablespoon olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika (or regular paprika)
• Optional add-ons: Fresh parsley for garnish, lemon wedges, and cooked quinoa or brown rice if you want extra carbs

Method

 

1. Make the marinade. In a medium bowl, whisk the balsamic vinegar, olive oil, Dijon, honey, garlic, Italian seasoning, red pepper flakes, salt, and pepper until smooth.
2. Marinate the chicken. Place the chicken breasts in a zip-top bag or shallow dish. Pour in the marinade, coating evenly. Press out excess air, seal, and refrigerate for at least 30 minutes and up to 8 hours for best flavor.
3. Prep the oven and pans. Preheat your oven to 425°F (220°C). Line two sheet pans with parchment or foil for easier cleanup. Lightly oil or spray the liners.
4. Chop the vegetables. Cut everything into similar-sized pieces so they cook evenly. Pat the veggies dry with a clean towel to help them roast instead of steam.
5. Season the veggies. In a large bowl, toss the broccoli, cauliflower, bell pepper, red onion, and zucchini with 1 tablespoon olive oil, salt, pepper, garlic powder, and smoked paprika.
6. Arrange on sheet pans. Spread the vegetables on one pan in a single layer. Avoid overcrowding. Remove the chicken from the marinade (let excess drip off) and place on the second pan. Discard leftover marinade.
7. Roast. Place both pans in the oven. Roast the chicken for 18–22 minutes, depending on thickness, until the internal temperature reaches 165°F (74°C). Roast the vegetables for 20–25 minutes, tossing halfway, until tender with charred edges.
8. Rest and slice. Let the chicken rest for 5 minutes to lock in juices. Slice it against the grain into strips or cubes.
9. Assemble meal prep bowls. Divide the roasted vegetables into 4–5 containers. Top with sliced balsamic chicken. Add a squeeze of lemon or a sprinkle of fresh parsley if you like.
10. Optional carbs. If you want a more substantial meal, add 1/2 cup cooked quinoa or brown rice to each container. Keep portions moderate to maintain low calories.

Why This Recipe Works

This recipe relies on a straightforward marinade that pulls double duty: it tenderizes the chicken and infuses it with bold, slightly sweet balsamic flavor. Roasting the vegetables caramelizes their edges, concentrating their natural sweetness without adding much oil.

Everything cooks on two sheet pans at the same temperature, so prep and cleanup are easy. The final bowls reheat well and stay bright and satisfying throughout the week.

Ingredients

• Chicken: 1.5–2 pounds boneless, skinless chicken breasts (about 4 medium breasts), trimmed
• Balsamic Marinade:
  • 1/3 cup balsamic vinegar
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons Dijon mustard
  • 2 teaspoons honey or maple syrup (optional but recommended)
  • 3 cloves garlic, minced
  • 1 teaspoon dried Italian seasoning (or a mix of oregano and basil)
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
• Vegetables:
  • 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 1 red bell pepper, chopped into 1-inch pieces
  • 1 small red onion, sliced into wedges
  • 1 medium zucchini, sliced into half-moons
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika (or regular paprika)
• Optional add-ons: Fresh parsley for garnish, lemon wedges, and cooked quinoa or brown rice if you want extra carbs

Step-by-Step Instructions

1. Make the marinade. In a medium bowl, whisk the balsamic vinegar, olive oil, Dijon, honey, garlic, Italian seasoning, red pepper flakes, salt, and pepper until smooth.
2. Marinate the chicken. Place the chicken breasts in a zip-top bag or shallow dish. Pour in the marinade, coating evenly.

   Press out excess air, seal, and refrigerate for at least 30 minutes and up to 8 hours for best flavor.

3. Prep the oven and pans. Preheat your oven to 425°F (220°C). Line two sheet pans with parchment or foil for easier cleanup. Lightly oil or spray the liners.
4. Chop the vegetables. Cut everything into similar-sized pieces so they cook evenly.

   Pat the veggies dry with a clean towel to help them roast instead of steam.

5. Season the veggies. In a large bowl, toss the broccoli, cauliflower, bell pepper, red onion, and zucchini with 1 tablespoon olive oil, salt, pepper, garlic powder, and smoked paprika.
6. Arrange on sheet pans. Spread the vegetables on one pan in a single layer. Avoid overcrowding. Remove the chicken from the marinade (let excess drip off) and place on the second pan.

   Discard leftover marinade.

7. Roast. Place both pans in the oven. Roast the chicken for 18–22 minutes, depending on thickness, until the internal temperature reaches 165°F (74°C). Roast the vegetables for 20–25 minutes, tossing halfway, until tender with charred edges.
8. Rest and slice. Let the chicken rest for 5 minutes to lock in juices.

   Slice it against the grain into strips or cubes.

9. Assemble meal prep bowls. Divide the roasted vegetables into 4–5 containers. Top with sliced balsamic chicken. Add a squeeze of lemon or a sprinkle of fresh parsley if you like.
10. Optional carbs. If you want a more substantial meal, add 1/2 cup cooked quinoa or brown rice to each container.

    Keep portions moderate to maintain low calories.

How to Store

• Refrigerator: Store in airtight containers for up to 4 days. Keep chicken and vegetables together for convenience.
• Freezer: Freeze portions for up to 2 months. For best texture, undercook the veggies slightly before freezing.

  Thaw overnight in the fridge.

• Reheating: Microwave for 1.5–3 minutes until hot, stirring halfway. Or reheat in a skillet with a splash of water for 5–7 minutes over medium heat.
• Freshness tip: Add lemon juice or chopped herbs after reheating to brighten flavors.

Health Benefits

• High in lean protein: Chicken breast helps maintain muscle and keeps you full longer.
• Low calorie, high volume: Roasted veggies add fiber and water content, creating satisfying portions without a lot of calories.
• Heart-friendly fats: A small amount of extra-virgin olive oil supports nutrient absorption and flavor.
• Micronutrient boost: Broccoli, cauliflower, peppers, and zucchini deliver vitamin C, vitamin K, potassium, and antioxidants.
• Balanced blood sugar: The fiber and protein combo helps prevent energy crashes.

What Not to Do

• Don’t overcrowd the pans. Crowding traps steam and leads to soggy vegetables. Use two pans if needed.
• Don’t skip resting the chicken. Cutting too soon releases juices and dries it out.
• Don’t drown the veggies in oil. A light coating is enough for crisp edges while keeping calories in check.
• Don’t marinate too long in high-acid. Over 8–10 hours can make the chicken mushy.

  Aim for 30 minutes to 8 hours.

• Don’t forget to check temperature. Use a meat thermometer to avoid under- or overcooking.

Variations You Can Try

• Herb swap: Use fresh rosemary and thyme in place of Italian seasoning for a more savory profile.
• Veggie mix-up: Try Brussels sprouts, carrots, green beans, or cherry tomatoes. Stick to similar size pieces and adjust roasting time as needed.
• Spicy kick: Add extra red pepper flakes or a teaspoon of harissa to the marinade.
• Balsamic glaze finish: Drizzle a teaspoon of reduced balsamic glaze over portions after reheating for a restaurant-style touch.
• Grill it: Grill the marinated chicken over medium-high heat for 5–7 minutes per side, and roast or grill the veggies separately.
• Lower carb: Skip grains and add more non-starchy vegetables like asparagus or mushrooms.
• Dairy boost: Sprinkle a little crumbled feta after reheating for extra tang without many calories.

FAQ

How many calories are in a serving?

Without grains or cheese, a serving with about 6 ounces of chicken and a generous portion of veggies typically lands around 350–450 calories, depending on oil use and portion sizes. Adding grains will increase calories, so measure if you’re tracking.

Can I use chicken thighs instead of breasts?

Yes.

Boneless, skinless thighs stay juicy and are forgiving. They’ll be slightly higher in calories and fat. Roast for 20–25 minutes, checking for an internal temperature of 165°F (74°C).

What if I don’t like balsamic vinegar?

Swap with apple cider vinegar and add an extra teaspoon of honey for balance, or use lemon juice plus a splash of soy sauce to create a bright, savory marinade.

How do I keep the vegetables from getting soggy?

Dry them well, don’t overcrowd the pan, and roast at a high temperature.

Toss just once midway to let edges caramelize. If needed, use convection or place pans on the top and middle racks.

Can I cook everything on one pan?

You can, but only if your pan is very large. Otherwise, the veggies will steam.

Two pans ensure better browning and even cooking.

Is the honey necessary?

No. It rounds out the acidity and helps browning, but you can omit it to reduce sugar. The dish will still be flavorful thanks to garlic, Dijon, and spices.

How long can I marinate the chicken?

Thirty minutes to eight hours is ideal.

More than that may change the texture. If you need more time, mix the marinade without vinegar, marinate overnight, then add vinegar 30–60 minutes before cooking.

Can I add sauce when reheating?

Absolutely. A teaspoon of balsamic glaze, a squeeze of lemon, or a spoonful of Greek yogurt mixed with Dijon can freshen flavors without many calories.

In Conclusion

Low Calorie Meal Prep Balsamic Chicken & Roasted Veggies is the kind of recipe that works hard for you.

It’s simple to make, easy to portion, and packed with flavor and nutrition. With tender marinated chicken and caramelized vegetables, you get a satisfying meal that reheats beautifully. Keep it basic or try a variation, and enjoy effortless, healthy eating all week long.