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

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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 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.