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–+ servings
Keto Sheet Pan Chicken and Rainbow Veggies – vegetarian recipe
Stav Kogan

Keto Sheet Pan Chicken and Rainbow Veggies

A fuss-free, flavor-packed sheet pan meal with tender chicken and a rainbow of roasted vegetables. Perfect for busy weeknights and meal prep, this recipe minimizes cleanup and maximizes deliciousness.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 serving
Calories: 437
Ingredients Method Nutrition

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
  • 8 oz (227 g) 0.5 head broccoli, cut into florets
  • 2 medium red onions, sliced
  • 2 tbsp (30 ml) extra virgin olive oil
  • Salt and black pepper, to taste
  • 0.25 cup (60 ml) fresh parsley, chopped
  • For easy meal prep, store portions in airtight containers in the refrigerator for up to 4 days.
  • For perfectly juicy chicken, use a meat thermometer to check for an internal temperature of 165°F / 74°C.

Method
 

  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.
  4. Brush this glaze evenly over the chicken breasts.
  5. Arrange the sliced bell peppers, carrots, broccoli, and red onions in sections around the chicken.
  6. Drizzle the extra virgin olive oil over all the vegetables and gently toss them on the pan to ensure they are well-coated.
  7. Season both the chicken and the vegetables generously with salt and pepper to your taste.
  8. Bake in the preheated oven for 25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
  9. Remove from the oven and garnish with fresh chopped parsley before serving.
  10. For meal prep, divide the chicken and vegetables evenly among 4 airtight containers.
  11. Don't overcrowd the pan! Use a large sheet pan or two smaller ones to ensure vegetables roast instead of steam.
  12. Cut your vegetables into similar-sized pieces to promote even cooking throughout.

Nutrition

Calories: 437kcalCarbohydrates: 9gProtein: 30gFat: 30g

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