Simple 500 Calorie Sheet Pan Dinner
This cozy sheet pan dinner brings together roasted chicken and vegetables in a one-pan meal that's perfect for fall. It's balanced, flavorful, and designed for easy meal prep with minimal cleanup.
Equipment
- sheet pan
- mixing bowl
- parchment paper
- tongs or spatula
- oven
Ingredients
- 2 boneless, skinless chicken thighs or breasts (4–5 oz each)
- 1 cup sweet potato, peeled and cubed
- 1 red bell pepper, sliced
- 1 small zucchini, chopped
- 0.5 red onion, sliced
- 1 tbsp olive oil
- 1 tsp garlic powder
- 0.5 tsp smoked paprika
- 0.5 tsp dried oregano
- salt and black pepper, to taste
- lemon wedges, for serving
- fresh parsley, optional for garnish
- cherry tomatoes, optional
- balsamic glaze, optional
Instructions
- Preheat your oven to 425°F (220°C) and line a sheet pan with parchment paper for easy cleanup.
- In a bowl, toss the sweet potato, zucchini, red pepper, and onion with olive oil, garlic powder, paprika, oregano, salt, and pepper.
- Spread the vegetables on the sheet pan and nestle the chicken pieces among them. Optionally rub a bit of extra spice mix on the chicken.
- Bake for 25–30 minutes, flipping the chicken halfway through, until the chicken reaches an internal temperature of 165°F and veggies are golden and caramelized.
- Squeeze lemon over the finished dish and garnish with parsley before serving. Add balsamic glaze or tomatoes if using.
Notes
Customize with seasonal veggies like Brussels sprouts or asparagus. For added brightness, finish with balsamic glaze or fresh herbs. Avoid overcrowding the pan for optimal caramelization. This recipe is naturally gluten-free and reheats well, making it ideal for weekly meal prep.
Nutrition
Calories: 500kcalCarbohydrates: 30gProtein: 35gFat: 22gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gCholesterol: 90mgSodium: 360mgPotassium: 820mgFiber: 6gSugar: 7gVitamin A: 9000IUVitamin C: 75mgCalcium: 45mgIron: 2mg
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