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Low Calorie Meal Prep Honey Mustard Chicken With Roasted Veggies - Easy, Flavorful, and Light

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts (about 4 medium breasts)
  • Honey Mustard Marinade: 3 tablespoons Dijon mustard
  • 2 tablespoons whole grain mustard (optional, for texture)
  • 2–3 tablespoons honey (adjust for sweetness)
  • 2 tablespoons apple cider vinegar or lemon juice
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt, plus more to taste
  • 1/2 teaspoon black pepper
  • Veggies: 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 2 medium carrots, sliced into coins
  • 1 red onion, cut into wedges
  • 1 red bell pepper, sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 teaspoon Italian seasoning or dried thyme
  • Optional Add-Ons: Lemon wedges for serving
  • Fresh parsley or chives for garnish
  • Cooked brown rice or quinoa, if you want extra carbs for training days

Method
 

  1. Preheat the oven. Set to 425°F (220°C). Line two sheet pans with parchment for easier cleanup.
  2. Make the marinade. In a bowl, whisk Dijon, whole grain mustard, honey, vinegar or lemon juice, garlic, olive oil, smoked paprika, salt, and pepper until smooth.
  3. Prep the chicken. Pat the chicken breasts dry. If they’re thick, slice horizontally into cutlets for even cooking. Place in a bowl or zip-top bag, pour in half the marinade, and toss to coat. Reserve the remaining marinade for brushing later.
  4. Prep the veggies. In a large bowl, toss broccoli, cauliflower, carrots, red onion, and bell pepper with olive oil, salt, pepper, and Italian seasoning.
  5. Start roasting the veggies. Spread the vegetables on one sheet pan in a single layer. Roast for 12 minutes to give them a head start.
  6. Add the chicken. Remove the pan from the oven, give the veggies a quick toss, and place the chicken on the second sheet pan. Brush the tops of the chicken with some of the reserved marinade.
  7. Roast everything. Return both pans to the oven. Roast for 12–16 minutes more, depending on thickness. The chicken is done when it reaches an internal temperature of 165°F (74°C) and the veggies are tender and browned at the edges.
  8. Finish with a glaze. Brush the chicken with the remaining marinade right after it comes out of the oven for extra shine and flavor. Let it rest for 5 minutes so the juices settle.
  9. Plate and portion. Slice the chicken and divide among 4–5 meal prep containers. Add a generous portion of roasted veggies to each. Garnish with chopped herbs and a lemon wedge if you like.