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Crispy Sheet Pan Chicken and Veggie Meal Prep Boxes

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A quick and easy sheet pan recipe featuring crispy chicken thighs and roasted veggies, perfect for healthy meal prep and busy lifestyles.

Ingredients

Scale
  • 6 bone-in, skin-on chicken thighs (about 1.5 lbs / 700 g)
  • 2 tablespoons olive oil (for chicken)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt and freshly ground black pepper to taste
  • 3 cups broccoli florets (about 300 g)
  • 2 cups baby carrots (about 200 g)
  • 1 medium red bell pepper, sliced
  • 1 medium red onion, cut into wedges
  • 2 tablespoons olive oil (for veggies)
  • 1 teaspoon dried thyme or Italian seasoning
  • Salt and pepper to taste
  • Optional garnishes: fresh parsley, chopped; fresh lemon wedges

Instructions

  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone baking mat.
  2. Pat the chicken thighs dry with paper towels. In a bowl, toss chicken with 2 tablespoons olive oil, smoked paprika, garlic powder, onion powder, salt, and pepper until evenly coated.
  3. In a separate bowl, combine broccoli florets, baby carrots, sliced red bell pepper, and red onion wedges. Drizzle with 2 tablespoons olive oil, sprinkle with dried thyme, salt, and pepper, then toss to coat well.
  4. Arrange the chicken thighs skin-side up on one half of the baking sheet, leaving space between pieces. Spread the veggies evenly on the other half.
  5. Roast in the oven for 30-35 minutes. Halfway through, gently toss the veggies for even cooking. If chicken skin browns too fast, tent loosely with foil for the last 5-10 minutes.
  6. Check doneness: chicken is done when internal temperature reaches 165°F (74°C) and juices run clear; veggies should be tender with some crispy edges.
  7. Optional: sprinkle chopped fresh parsley over the top and add lemon wedges before serving.
  8. Cool slightly, then portion into meal prep containers, keeping chicken and veggies separated or mixed as preferred.

Notes

Pat chicken skin dry for best crispiness. Do not overcrowd the pan to avoid soggy skin and mushy veggies. Use high heat (425°F) for roasting. Toss veggies halfway through cooking. Broil for 2-3 minutes at the end for extra crispiness but watch carefully to avoid burning. Let chicken rest a few minutes before serving. For variations, swap veggies seasonally or use boneless chicken breasts (reduce cook time).

Nutrition

Keywords: sheet pan chicken, meal prep, healthy chicken recipe, roasted veggies, easy dinner, crispy chicken thighs, gluten-free, low-carb

Find it online: https://pokirecipes.com/crispy-sheet-pan-chicken-and-veggie-meal-prep-boxes-easy-healthy-recipe/