Go Back

One Pan Keto Chicken and Veggies Meal Prep - Easy, Flavorful, and Ready for the Week

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5–2 pounds boneless, skinless chicken thighs (or breasts, cut to similar size)
  • 2 cups broccoli florets
  • 1 medium zucchini, sliced into half-moons
  • 1 red bell pepper, sliced
  • 1 small red onion, sliced into wedges
  • 2 cups cauliflower florets (or extra broccoli)
  • 3 tablespoons olive oil (or avocado oil)
  • 1 tablespoon lemon juice (plus extra wedges for serving)
  • 3 cloves garlic, minced
  • 1.5 teaspoons smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • Salt and black pepper, to taste
  • 2 tablespoons butter (optional, for finishing)
  • Fresh parsley, chopped, for garnish
  • Optional add-ons: 1 avocado for slicing after reheating; 2 tablespoons grated Parmesan for serving

Method
 

  1. Preheat the oven: Heat to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
  2. Pat the chicken dry: This helps it brown. If using breasts, pound to even thickness or cut into 2–3 pieces for even cooking.
  3. Mix the marinade: In a small bowl, combine olive oil, lemon juice, garlic, smoked paprika, oregano, thyme, red pepper flakes, 1 teaspoon salt, and 1/2 teaspoon black pepper.
  4. Season the chicken: Toss the chicken with about half of the marinade. Let it sit while you prep the veggies (5–10 minutes is enough).
  5. Prep the veggies: Add broccoli, cauliflower, zucchini, bell pepper, and red onion to a large bowl. Pour over the remaining marinade and toss to coat. Add another pinch of salt if needed.
  6. Arrange on the pan: Spread veggies in a single layer. Nestle the chicken pieces among them, leaving a little space so everything roasts, not steams.
  7. Roast: Bake for 20–25 minutes, until the chicken hits an internal temp of 165°F (74°C) and the veggies are tender with browned edges. Thighs may need the full 25 minutes.
  8. Optional finish: Dot the hot pan with butter and a squeeze of lemon. Toss gently so the butter melts into a glossy, flavorful coating.
  9. Garnish and cool: Sprinkle with chopped parsley. Let cool for 10–15 minutes before portioning into meal-prep containers.
  10. Portion: Divide the chicken and veggies into 4–5 containers. If using avocado or Parmesan, add those right before eating, not during storage.