Sheet Pan Chicken and Roasted Vegetables (Your New Weekly Meal Prep Hero)

Ingredients

• 4 boneless, skinless chicken thighs (approx. 600g total)
• 2 medium zucchinis, sliced into half-moons
• 1 large red bell pepper, chopped into chunks
• 1 large yellow bell pepper, chopped into chunks
• 1 cup cherry tomatoes, halved
• 1 medium red onion, cut into wedges
• 3 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1/2 teaspoon cumin
• Salt and black pepper to taste
• Juice of half a lemon
• Fresh parsley to garnish (optional but worth it)

Instructions

1. 1

   Get your oven going

   Preheat your oven to 220°C (425°F). Line a large baking sheet with parchment paper—trust me, you'll thank yourself at cleanup time. If you're doubling the batch for meal ideas for the week on a budget, use two trays so nothing steams instead of roasts.

2. 2

   Mix your seasoning

   In a small bowl, combine the smoked paprika, garlic powder, dried oregano, cumin, a generous pinch of salt, and black pepper. Stir it together. This spice blend is simple but punchy—it does the heavy lifting on flavor so you don't need anything fancy.

3. 3

   Season the chicken

   Pat the chicken thighs dry with paper towels (this is key for getting a nice caramelized outside rather than a soggy one). Rub them with 1.5 tablespoons of olive oil, then coat all sides with about two-thirds of your spice mix. Set aside for a moment.

4. 4

   Toss the vegetables

   Spread the zucchini, bell peppers, cherry tomatoes, and red onion across the baking sheet. Drizzle with the remaining 1.5 tablespoons of olive oil and the rest of the spice mix. Toss everything together right on the pan—fewer dishes to wash. Spread into a single layer so the veggies actually roast rather than steam.

   

5. 5

   Add the chicken and roast

   Nestle the seasoned chicken thighs directly on top of the vegetables. Slide the tray into the oven and roast for 30–35 minutes. You're looking for the chicken to hit an internal temperature of 74°C (165°F) and the vegetables to have those beautiful golden edges. At around the 20-minute mark, give the veggies a quick toss around the chicken if you like.

6. 6

   Rest, squeeze, and serve

   Pull the tray out and let the chicken rest for 5 minutes before cutting into it—this keeps it juicy. Squeeze that half lemon over everything, scatter some fresh parsley on top if you have it, and serve. For meal prep, slice the chicken and divide everything into four airtight containers straightaway.

Substitution Ideas

Storage Tips

Let everything cool to room temperature before sealing—don't leave it out for more than 2 hours though. Store in airtight containers in the fridge for up to 4 days. The chicken and vegetables reheat well in a microwave (2–3 minutes on medium power) or in a skillet over medium heat with a splash of water to prevent drying out. You can also freeze portions in freezer-safe containers for up to 2 months—just thaw overnight in the fridge before reheating. The vegetables do soften a bit after freezing, so if texture matters to you, the fridge option over 4 days is the better call.