Keto Sheet Pan Chicken and Rainbow Veggies roasts glazed chicken breasts alongside red and yellow bell peppers, carrots, broccoli, and red onions on a single pan. The sesame-soy glaze gives the chicken a golden sheen while the vegetables roast until tender-crisp. It's a 40-minute dinner with almost no cleanup, and the leftovers pack perfectly for the week.
Tired of juggling multiple pots and pans for a healthy dinner? Enter the ultimate weeknight hero: the sheet pan meal! This recipe brings together tender, savory chicken and a rainbow of roasted vegetables on a single pan. It’s a fuss-free, flavor-packed solution for busy evenings and a game-changer for your weekly meal prep. Less cleanup, more deliciousness – what’s not to love?
Ingredients
• Nonstick cooking spray
• 1 pound / 454 g (16 oz) boneless, skinless chicken breasts
• 1 tbsp (15 ml) sesame oil
• 2 tbsp (30 ml) soy sauce
• 2 tbsp (30 ml) honey
• 2 medium red bell peppers, sliced
• 2 medium yellow bell peppers, sliced
• 3 medium carrots, sliced
• 0.5 head broccoli, cut into florets, approx. 8 oz / 227 g
• 2 medium red onions, sliced
• 2 tbsp extra virgin olive oil
• Salt and black pepper, to taste
• 0.25 cup (60 ml) fresh parsley, chopped
Instructions
1. Preheat your oven to 400°F / 204°C. Lightly coat a large baking sheet with nonstick cooking spray.
2. Place the chicken breasts in the center of the prepared baking sheet.
3. In a small bowl, whisk together the sesame oil and soy sauce. Brush this glaze evenly over the chicken breasts.
4. Arrange the sliced bell peppers, carrots, broccoli, and red onions in sections around the chicken.
5. Drizzle the extra virgin olive oil over all the vegetables and gently toss them on the pan to ensure they are well-coated.
6. Season both the chicken and the vegetables generously with salt and pepper to your taste.
7. Bake in the preheated oven for 25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
8. Remove from the oven and garnish with fresh chopped parsley before serving.
9. For meal prep, divide the chicken and vegetables evenly among 4 airtight containers.
Nutritional Information
• Nutrition (per serving)
• Calories: 437 kcal
• Net carbs: 9 g (0.32 oz)
• Fiber: 0 g
• Fat: 30 g
• Protein: 30 g
Pro Tips
• For easy meal prep, store portions in airtight containers in the refrigerator for up to 4 days.
• Don’t overcrowd the pan! Use a large sheet pan or two smaller ones to ensure vegetables roast instead of steam.
• Cut your vegetables into similar-sized pieces to promote even cooking throughout.
• For perfectly juicy chicken, use a meat thermometer to check for an internal temperature of 165°F / 74°C.
FAQ
Q: How do I know when the sheet pan chicken is cooked
A: The best way to ensure your sheet pan chicken is perfectly cooked is by using a meat thermometer. The chicken is ready when the internal temperature reaches 165°F (74°C). The vegetables should be tender and slightly browned.
Q: Can I use different vegetables in this recipe
A: Absolutely! This one pan chicken and veggies recipe is very versatile. You can easily substitute with other vegetables like zucchini, asparagus, sweet potatoes, or Brussels sprouts. For even cooking, make sure to cut all vegetables to a similar size.
Q: How do I store leftovers for meal prep
A: This sheet pan chicken and vegetables recipe is perfect for meal prep. Simply divide the cooked chicken and roasted vegetables into individual airtight containers. They can be stored in the refrigerator for up to 4 days.
Q: What can I do to prevent my vegetables from getting soggy
A: To get perfectly roasted, non-soggy vegetables, the key is to not overcrowd the pan. Use a large sheet pan or even two smaller ones to give the vegetables enough space to roast instead of steam. A hot oven and a good coating of olive oil also help them crisp up.
Pro Tips
- Don't overcrowd the pan — use one large sheet pan or two smaller ones so the vegetables roast and caramelize instead of steaming in their own moisture.
- Cut the peppers, carrots, broccoli, and onion into similar-sized pieces so everything finishes cooking at the same time.
- The ingredient list includes honey alongside the sesame-soy glaze; for strict keto, swap it for a low-carb sweetener or skip it — the sesame oil and soy sauce carry plenty of flavor on their own.
- Check the chicken with a meat thermometer and pull it at 165°F / 74°C internal temperature for breasts that stay perfectly juicy.
- This is a natural meal prep: divide the chicken and vegetables among 4 airtight containers and refrigerate for up to 4 days.
Frequently Asked Questions
Can I meal-prep Keto Sheet Pan Chicken and Rainbow Veggies?
Yes — divide the chicken and vegetables evenly among 4 airtight containers and store them in the fridge for up to 4 days. Reheat gently to keep the chicken from drying out.
Why did my vegetables turn out soggy instead of roasted?
The pan was most likely overcrowded, which traps steam. Spread everything out in a single layer and use a second pan if you need more room.
How do I keep the chicken breasts juicy?
Brush them with the sesame oil and soy sauce glaze before roasting and pull the pan at 165°F / 74°C with a thermometer — carryover heat does the rest.
Can I swap the honey to keep the recipe keto?
Absolutely. Use a keto-friendly sweetener in its place or leave it out entirely; the recipe's carb count per serving is already low at about 9 g.
Recipe card below.
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Keto Sheet Pan Chicken and Rainbow Veggies
Ingredients
Method
- Preheat your oven to 400°F / 204°C. Lightly coat a large baking sheet with nonstick cooking spray.
- Place the chicken breasts in the center of the prepared baking sheet.
- In a small bowl, whisk together the sesame oil and soy sauce.
- Brush this glaze evenly over the chicken breasts.
- Arrange the sliced bell peppers, carrots, broccoli, and red onions in sections around the chicken.
- Drizzle the extra virgin olive oil over all the vegetables and gently toss them on the pan to ensure they are well-coated.
- Season both the chicken and the vegetables generously with salt and pepper to your taste.
- Bake in the preheated oven for 25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
- Remove from the oven and garnish with fresh chopped parsley before serving.
- For meal prep, divide the chicken and vegetables evenly among 4 airtight containers.
- Don't overcrowd the pan! Use a large sheet pan or two smaller ones to ensure vegetables roast instead of steam.
- Cut your vegetables into similar-sized pieces to promote even cooking throughout.
