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Healthy High Protein Chicken & Veggie Power Plates - Simple, Satisfying, Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 lbs boneless, skinless chicken breasts (or thighs for extra juiciness)
  • Veggies: 1 large broccoli crown, 2 bell peppers, 1 medium red onion, 2 medium carrots, 1 small zucchini (about 6–7 cups chopped total)
  • Optional starch: 2 cups cooked quinoa, brown rice, or roasted sweet potato cubes
  • Seasoning for chicken: 2 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp dried oregano, 1/2 tsp ground cumin, 1/2–1 tsp kosher salt, 1/2 tsp black pepper
  • Seasoning for veggies: 1 tsp Italian seasoning or dried thyme, 1/2 tsp garlic powder, 1/2–1 tsp kosher salt, 1/2 tsp black pepper
  • Fats: 3–4 tbsp extra-virgin olive oil (split between chicken and veggies)
  • Fresh elements: 1 lemon (zest and juice), 1/4 cup chopped fresh parsley or cilantro
  • Simple sauce (choose one): Lemon herb yogurt: 3/4 cup plain Greek yogurt, 1 tbsp olive oil, 1 tbsp lemon juice, 1 tsp honey, pinch salt, pepper, and chopped herbs
  • Spicy tahini: 1/4 cup tahini, 1 tbsp lemon juice, 1 tsp hot sauce or sriracha, warm water to thin, pinch salt

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line two large sheet pans with parchment for easy cleanup.
  2. Chop the veggies: Cut broccoli into florets, slice peppers into strips, cut onion into wedges, slice carrots into coins, and halve the zucchini lengthwise then into half-moons.
  3. Season the veggies: Toss with 1.5–2 tbsp olive oil, Italian seasoning, garlic powder, salt, and pepper. Spread evenly on one sheet pan. Keep space between pieces for better browning.
  4. Season the chicken: Pat chicken dry. Mix smoked paprika, garlic powder, onion powder, oregano, cumin, salt, and pepper. Drizzle chicken with 1–2 tbsp olive oil and rub in the spice mix.
  5. Arrange on pan: Place chicken on the second sheet pan. For even cooking, use similar-sized pieces or pound thicker breasts to a uniform thickness.
  6. Roast: Put both pans in the oven. Roast veggies for 18–22 minutes, tossing once halfway. Roast chicken for 16–22 minutes, depending on thickness, until internal temperature reaches 165°F (74°C).
  7. Rest the chicken: Let the chicken rest 5 minutes, then slice against the grain. This keeps it juicy.
  8. Make the sauce: Whisk together your chosen sauce ingredients. Thin with water or lemon juice to a drizzleable consistency. Adjust salt and lemon to taste.
  9. Assemble the plates: Add a base (quinoa, brown rice, or sweet potato) if using. Top with roasted veggies and sliced chicken. Finish with lemon zest, a squeeze of lemon juice, fresh herbs, and a generous drizzle of sauce.
  10. Adjust to taste: Add extra salt, pepper, chili flakes, or a splash of olive oil if needed. You’re aiming for bright, savory, and a little tangy.