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–+ servings
Four glass containers with sheet pan chicken, green beans, broccoli, potato, rice, quinoa, and sweet potato.
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Sheet Pan Chicken Meal Prep Bowls

These are four different easy Sheet Pan Chicken Meals that you can either use as different meal prep lunches or use one combo as an easy sheet pan chicken dinner for a family of four. 
Course dinner, meal prep
Cuisine International
Keyword healthy meal prep, sheet pan chicken
Prep Time 20 minutes
Cook Time 35 minutes
Servings 4 people
Calories 533kcal

Ingredients

  • 1 red onion
  • 1/2 sweet potato
  • 1 yellow potato 1 large or 2 small
  • 1/4 cup shredded Parmesan cheese
  • 1/4 cup Basmati rice
  • 1/4 tsp turmeric
  • 1/4 cup quinoa
  • 1.5 lbs skinless boneless chicken thighs
  • 2 Tbsp avocado oil
  • 6 tsp poultry seasoning * SEE NOTES
  • 6 oz green beans
  • 6 oz broccoli florets
  • 1 Tbsp avocado oil
  • 1/2 cup plain unsweetened Greek yogurt
  • 1 clove garlic
  • 2 Tbsp dill
  • 1 tsp capers
  • 1 tsp lemon zest
  • sea salt to taste
  • pepper to taste

Instructions

  • Preheat the oven to 400F.
  • Peel and thickly slice red onion. Peel and thickly slice half sweet potato (about 1/2" thick rounds), and thickly slice the potato (1/2" rounds).
  • Place sweet potato, potato, and onion on a large baking sheet. Add rice + 1/4 tsp turmeric and 1/8 tsp salt to one cocotte and quinoa + 1/8 tsp salt to the other cocotte. And add chicken to the baking sheet as well.
  • Season vegetables with sea salt (not the chicken) and drizzle chicken and vegetables with about 2 Tablespoons of oil. Then use your hands to work in the oil into each piece from all sides.
  • Add grated parmesan to the potatoes and 1/3 cup boiling water to the rice, and 1/3 cup boiling water to the quinoa. Put on the cocottes' lids and place in the oven for 35 minutes.
  • In the meantime, prepare the yogurt sauce by chopping dill and garlic, and zesting the lemon. Then mix yogurt with chopped dill, garlic, capers, and lemon zest and season with salt.
  • Add broccoli florets and green beans on a separate baking sheet and season with salt and drizzle with about 1 Tbsp oil and work oil and salt into the vegetables with your hands. Makes sure each pieces is well coated in oil.
  • Place broccoli and green beans in the oven, under the sheet pan chicken, for 20-25 minutes.
  • Divide all ingredients amongst four meal prep containers in any combination you like making sure you add chicken, vegetables, and carbs to each container.

Video

Notes

Spice Mixes I love and use, each mix is enough for 2 chicken thighs:
    1. Sazón - 1/4 tsp achiote, 1/4 tsp cumin, 1/4 tsp coriander, 1/4 tsp oregano, 1/4 tsp sea salt, 1/8 tsp pepper, 1/8 tsp garlic
    2. Curry - 1/2 tsp curry powder, 1/2 tsp coriander, 1/4 tsp sea salt, 1/8 tsp pepper
    3. Paprika - 1/2 tsp paprika, 1/4 tsp chili, 1/4 tsp oregano, 1/4 tsp sea salt, 1/8 tsp pepper
    4. Poultry - 1 1/2 tsp poultry seasoning of your choice. My personal favorite is the one from the brand NOMU. (No they've never sent me their product for free nor have they ever sponsored a post of mine. I'm simply in love with their spice blend and it's 100% clean ingredients).

Nutrition

Calories: 533kcal | Carbohydrates: 44g | Protein: 44g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Trans Fat: 0.03g | Cholesterol: 168mg | Sodium: 322mg | Potassium: 1149mg | Fiber: 6g | Sugar: 6g | Vitamin A: 4761IU | Vitamin C: 58mg | Calcium: 196mg | Iron: 5mg