Go Back

Low Calorie Meal Prep Chicken, Zucchini & Bell Peppers - Simple, Fresh, and Satisfying

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 to 2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
  • 3 medium zucchinis, sliced into half-moons
  • 2 large bell peppers (any color), sliced into strips
  • 1 medium red onion, sliced (optional but adds great flavor)
  • 2 tablespoons olive oil, divided
  • 1 large lemon (zest and juice)
  • 3 cloves garlic, minced
  • 1.5 teaspoons kosher salt, divided
  • 1 teaspoon black pepper, divided
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon red pepper flakes (optional for a little heat)
  • Fresh parsley or cilantro, chopped (for garnish)
  • Optional add-ins for serving: cooked brown rice, quinoa, cauliflower rice, or mixed greens

Method
 

  1. Preheat the oven: Set your oven to 425°F (220°C). Line a large sheet pan with parchment paper for easy cleanup.
  2. Prep the vegetables: Slice zucchini into half-moons about 1/2-inch thick. Slice bell peppers and red onion into strips. Add them to the sheet pan.
  3. Season the vegetables: Drizzle with 1 tablespoon olive oil. Add 1/2 teaspoon salt and 1/2 teaspoon black pepper. Toss to coat and spread into an even layer, leaving space for the chicken.
  4. Prepare the chicken: Pat chicken dry with paper towels and cut into 1–1.5-inch pieces or keep as whole breasts if you prefer slicing after cooking. Place in a bowl.
  5. Make the seasoning mix: In a small bowl, combine minced garlic, lemon zest, half the lemon juice, 1 tablespoon olive oil, 1 teaspoon salt, 1/2 teaspoon black pepper, smoked paprika, oregano, cumin, and red pepper flakes if using. Stir into a paste.
  6. Coat the chicken: Pour the seasoning mixture over the chicken and toss until evenly coated. Add the chicken to the open space on the sheet pan. If the pan feels crowded, use a second pan.
  7. Roast: Bake for 16–20 minutes, flipping the veggies halfway. Chicken pieces should reach an internal temperature of 165°F (74°C). If using whole breasts, you may need 20–24 minutes depending on thickness.
  8. Finish with lemon: Squeeze the remaining lemon juice over everything right after baking. Sprinkle with chopped parsley or cilantro.
  9. Portion: Divide into 4–5 meal prep containers. Add a small serving of cooked rice, quinoa, or greens if you want extra volume or carbs.