Roasted Chicken & Veggies | Meal Prep Idea

This recipe makes for the perfect meal prep. Chicken and mixed veggies, what else could you ask for? Enjoy for lunch or dinner!


I always struggle with coming up with ideas for healthy meals to cook for the week that don’t require too much effort. So I gave this recipe a shot. It tastes delicious and is absolutely filling. The great thing is this recipe is extremely versatile and you can switch it up to your liking. Lets get started!

Prep time 5 minutes
Total cook time 25 minutes

  • 2 cups of chicken stock
  • 4 medium to small chicken breasts
  • 1 cup broccoli florets, frozen or fresh
  • 1 medium red onion, chopped
  • 1 cup grape or cherry tomatoes
  • 1 medium zucchini, chopped
  • 2 cloves garlic minced
  • 1 tablespoon italian seasoning
  • 1 tablespoon salt & pepper
  • ½ teaspoon crushed red pepper flakes
  • ½ teaspoon paprika
  • 2 tablespoons olive oil
  • 2-4 cups cooked rice of choice (optional)
  • 4 meal prep containers

  1. Rinse off chicken breast and pat dry with a paper towel. Set aside.
  2. Preheat oven to 450F. Line a baking sheet with aluminum foil and set aside.
  3. Place veggies in the baking dish and sprinkle all the spices and garlic evenly over the veggies. Drizzle with the olive oil and toss to mix.
  4. Bake for 15-20 minutes or until the veggies are charred.
  5. Meanwhile, heat olive oil in skillet on medium heat.
  6. Season the chicken breasts on both sides with salt & pepper and paprika.
  7. Place chicken breasts in skillet and let cook 3-5 minutes on one side depending on thickness of the breasts.
  8. Turn chicken breasts over and add chicken stock to skillet.
  9. Turn heat to medium low and cover. Simmer for 10-15 minutes depending on thickness of breasts.
  10. Place ½ or 1 cup of cooked rice of choice into 4 individual meal prep containers.
  11. Place chicken breast on top of the rice and place veggies in other compartments. Or place everything on top of rice depending on what type of containers you use.
  12. Cover and store in the fridge for up to 5 days or freezer up to 2 months.
  13. Enjoy!
Please note, 165 degrees Fahrenheit is the safe internal temperature for chicken. Time to cook may vary depending on how thick the chicken breasts are. If you don’t have a thermometer, please slice into chicken to make sure that it is cooked through before serving.

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