I created a Sheet Pan Chicken with Rainbow Veggies featuring broccoli, sweet potatoes, zucchini, lemon and Parmesan to show how effortless a healthy one-pan dinner can be.

Jump to Recipe

I kept tweaking this Sheet Pan Chicken With Rainbow Vegetables until it actually surprised me. I pair boneless skinless chicken breasts with sweet potato so the textures contrast and the colors pop, you get bursts of flavor you didnt expect.

If you like simple dinners that feel a little fancy without fuss this one hits the mark. It belongs in my Sheet Pan Dinners Healthy rotation and the Rainbow Veggies make it look like a party on your plate but its quick enough for weeknights.

Ingredients

Print Recipe (No Advertisments)

Lean protein, low fat, builds muscle, keeps you full, soaks up flavors.
Starchy, high in fiber and vitamin A, naturally sweet, good for energy.
High fiber, vitamin C and K, slightly bitter, crunchy, very nutrient dense.
Low calorie, hydrating, mild flavor, adds bulk and subtle sweetness when roasted.
Sweet, vitamin C powerhouse, colorful, adds freshness and natural sweetness to dish.
Bright acidity, vitamin C, balances richness, adds tang and fresh aromatic zing.
Heart healthy fats, contains antioxidants, helps roast veggies, brings richness and mouthfeel.
Adds umami and salty tang, some protein and calcium, use sparingly for flavor.

Ingredient Quantities

1.5 lb (700 g) boneless skinless chicken breasts (3 to 4 pieces)

1 large sweet potato (about 1 lb / 450 g), peeled and cut into 1/2 inch cubes

2 medium zucchini (about 12 oz / 340 g), halved and sliced

2 cups broccoli florets (about 8 oz / 225 g)

1 red bell pepper, seeded and sliced

3 tbsp extra virgin olive oil

3 cloves garlic, minced

1 lemon, zested and juiced

1/3 cup freshly grated Parmesan (about 30 g)

1 tsp dried oregano

1 tsp smoked paprika

1 tsp kosher salt

1/2 tsp freshly ground black pepper

1/4 tsp red pepper flakes (optional)

2 tbsp chopped fresh parsley (optional, for garnish)

How to Make this

Print Recipe (No Advertisments)

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment or foil for easier cleanup and lightly brush with a little olive oil.

2. Pat the chicken dry and if pieces are uneven, pound or slice them so they are about 1/2 inch thick, this helps them cook evenly. In a small bowl mix 2 tbsp olive oil, 1/2 the minced garlic, lemon zest, 1/2 tsp oregano, 1/2 tsp smoked paprika, 1/2 tsp kosher salt and 1/4 tsp black pepper; rub this all over the chicken.

3. Toss the cubed sweet potato with 1 tbsp olive oil, the remaining garlic, 1/2 tsp oregano, 1/2 tsp smoked paprika, 1/2 tsp kosher salt, 1/4 tsp black pepper and the red pepper flakes if using. Spread the sweet potatoes in a single layer on one side of the sheet pan.

4. Roast the sweet potatoes alone for about 12 minutes so they start to soften, they take longer than the other veg.

5. Meanwhile slice the zucchini, break broccoli into florets and slice the red bell pepper. After the 12 minutes, add the zucchini, broccoli and bell pepper to the pan, toss gently to coat with pan juices, and push everything to make room for the chicken pieces.

6. Nestle the seasoned chicken among the vegetables in a single layer and roast 15 to 20 more minutes until vegetables are tender and chicken reaches 165°F (74°C) or juices run clear. Flip the chicken once halfway through if pieces are thick or browning unevenly.

7. With about 3 to 5 minutes left, sprinkle the grated Parmesan evenly over the chicken and veggies and return to the oven so the cheese melts and gets a little golden.

8. Remove from oven, squeeze the lemon juice over everything, sprinkle chopped parsley, taste and add more salt or pepper if needed. Let the chicken rest 4 to 5 minutes before serving so it stays juicy.

9. Serve right from the sheet pan for an easy dinner, it reheats well next day and if the pan got crowded you can roast the sweet potatoes a bit longer next time so nothing is undercooked.

Equipment Needed

1. Large rimmed sheet pan — for roasting everything in one go (line with parchment or foil)
2. Parchment paper or aluminum foil and a pastry brush to lightly oil the liner
3. Small and medium mixing bowls for the chicken marinade and tossing the sweet potatoes
4. Measuring cups and measuring spoons for the oil, spices and Parmesan
5. Chef’s knife for slicing chicken, zucchini and bell pepper
6. Cutting board (one for veg and one for raw chicken if you want to avoid cross contamination)
7. Vegetable peeler for the sweet potato
8. Box grater for fresh Parmesan
9. Instant read meat thermometer so the chicken hits 165°F (74°C) and you dont overcook it
10. Tongs or a sturdy spatula to arrange, flip and serve from the pan

FAQ

Q: How long do I roast everything and what temp should I use?
A: Roast at 425°F (220°C) for about 20 to 25 minutes. Chicken is done at 165°F (74°C) in the thickest part, veggies should be tender with some browned edges. If your breasts are thick, pound them thin so they cook with the veggies, otherwise they'll need more time.

Q: My sweet potato takes longer than the zucchini, any hacks to get them done together?
A: Cut the sweet potato into smaller 1/2 inch cubes, or par-cook them 3 to 5 minutes in the microwave or boiling water before roasting. Also spread everything in a single layer so air can circulate, dont crowd the pan.

Q: Can I swap ingredients or make this dairy free or vegetarian?
A: Yes. Parmesan can be replaced with 2 to 3 tablespoons nutritional yeast for a cheesy note, or omit it. Swap chicken for tofu or chickpeas but toss them with oil and roast until crisp. Bone-in chicken works too, but it needs longer in the oven so check temp and use a meat thermometer.

Q: How do I keep the chicken moist and not overcook the veggies?
A: Marinate briefly with oil, lemon and garlic for 15 to 30 minutes if you got time, and pat chicken dry before seasoning so it browns. Put thicker pieces on the hotter part of the pan and add quick-cooking veggies later or cut them larger. Also let chicken rest 5 minutes after roasting so juices redistribute.

Q: What's the best way to reheat and store leftovers?
A: Refrigerate in an airtight container for up to 3 to 4 days, freeze up to 3 months. Reheat in a 350°F oven for 8 to 12 minutes to keep veggies from getting soggy, or crisp leftovers in a skillet. Microwaving works but it'll be softer.

Q: Want more flavor or heat, what should I do?
A: Add extra smoked paprika, a pinch more kosher salt, or 1/4 to 1/2 teaspoon red pepper flakes. A splash of balsamic or a drizzle of honey after roasting brightens it up. For char, broil 1 to 2 minutes at the end but watch it closely so it doesnt burn.

Sheet Pan Chicken With Rainbow Vegetables Recipe Substitutions and Variations

Chicken breasts: swap for boneless skinless chicken thighs (juicier, may need 5–7 more minutes), turkey cutlets (cook faster so check early), or pork tenderloin medallions (similar roast time). Always cook to 165°F internal temp.
Sweet potato: use butternut squash (same size cubes, similar roast time), carrots (slightly firmer, slice thinner), or Yukon Gold potatoes (creamier, may crisp more).
Zucchini: sub with yellow summer squash (same texture), asparagus (toss on later, cooks quicker), or thin-sliced eggplant (soaks more oil so toss gently).
Freshly grated Parmesan: swap for Pecorino Romano or aged Asiago (both salty and sharp), or crumbled feta for tang (less melty).

Pro Tips

1. Use an instant read thermometer and stop cooking the chicken the moment it hits 165 F, then let it rest a few minutes so the juices redistribute. If you guess by color you’ll often overcook it and it gets dry.

2. Parcook the sweet potato if you want crisp edges and tender centers faster. Microwave the cubes 3 to 4 minutes or simmer them a few minutes before roasting. Also cut everything into uniform pieces so they finish at the same time.

3. Don’t crowd the sheet pan. Give veggies and chicken space or use two pans so air can circulate and everything browns instead of steams. If you only have one pan, spread things out on opposite sides and rotate the pan halfway through baking.

4. Finish smart for extra flavor and texture. Grate real Parmesan from a block and add it right at the end, then broil or turn the oven up briefly until it’s golden. Squeeze the lemon and add fresh parsley only after it comes out of the oven so those bright flavors stay fresh.

Sheet Pan Chicken With Rainbow Vegetables Recipe

Recipe by Dan Coroni

0.0 from 0 votes

I created a Sheet Pan Chicken with Rainbow Veggies featuring broccoli, sweet potatoes, zucchini, lemon and Parmesan to show how effortless a healthy one-pan dinner can be.

Servings

servings

Calories

556

kcal

Equipment: 1. Large rimmed sheet pan — for roasting everything in one go (line with parchment or foil)
2. Parchment paper or aluminum foil and a pastry brush to lightly oil the liner
3. Small and medium mixing bowls for the chicken marinade and tossing the sweet potatoes
4. Measuring cups and measuring spoons for the oil, spices and Parmesan
5. Chef’s knife for slicing chicken, zucchini and bell pepper
6. Cutting board (one for veg and one for raw chicken if you want to avoid cross contamination)
7. Vegetable peeler for the sweet potato
8. Box grater for fresh Parmesan
9. Instant read meat thermometer so the chicken hits 165°F (74°C) and you dont overcook it
10. Tongs or a sturdy spatula to arrange, flip and serve from the pan

Ingredients

1.5 lb (700 g) boneless skinless chicken breasts (3 to 4 pieces)
1 large sweet potato (about 1 lb / 450 g), peeled and cut into 1/2 inch cubes
2 medium zucchini (about 12 oz / 340 g), halved and sliced
2 cups broccoli florets (about 8 oz / 225 g)
1 red bell pepper, seeded and sliced
3 tbsp extra virgin olive oil
3 cloves garlic, minced
1 lemon, zested and juiced
1/3 cup freshly grated Parmesan (about 30 g)
1 tsp dried oregano
1 tsp smoked paprika
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1/4 tsp red pepper flakes (optional)
2 tbsp chopped fresh parsley (optional, for garnish)

Directions

Preheat oven to 425°F (220°C). Line a large sheet pan with parchment or foil for easier cleanup and lightly brush with a little olive oil.
Pat the chicken dry and if pieces are uneven, pound or slice them so they are about 1/2 inch thick, this helps them cook evenly. In a small bowl mix 2 tbsp olive oil, 1/2 the minced garlic, lemon zest, 1/2 tsp oregano, 1/2 tsp smoked paprika, 1/2 tsp kosher salt and 1/4 tsp black pepper; rub this all over the chicken.
Toss the cubed sweet potato with 1 tbsp olive oil, the remaining garlic, 1/2 tsp oregano, 1/2 tsp smoked paprika, 1/2 tsp kosher salt, 1/4 tsp black pepper and the red pepper flakes if using. Spread the sweet potatoes in a single layer on one side of the sheet pan.
Roast the sweet potatoes alone for about 12 minutes so they start to soften, they take longer than the other veg.
Meanwhile slice the zucchini, break broccoli into florets and slice the red bell pepper. After the 12 minutes, add the zucchini, broccoli and bell pepper to the pan, toss gently to coat with pan juices, and push everything to make room for the chicken pieces.
Nestle the seasoned chicken among the vegetables in a single layer and roast 15 to 20 more minutes until vegetables are tender and chicken reaches 165°F (74°C) or juices run clear. Flip the chicken once halfway through if pieces are thick or browning unevenly.
With about 3 to 5 minutes left, sprinkle the grated Parmesan evenly over the chicken and veggies and return to the oven so the cheese melts and gets a little golden.
Remove from oven, squeeze the lemon juice over everything, sprinkle chopped parsley, taste and add more salt or pepper if needed. Let the chicken rest 4 to 5 minutes before serving so it stays juicy.
Serve right from the sheet pan for an easy dinner, it reheats well next day and if the pan got crowded you can roast the sweet potatoes a bit longer next time so nothing is undercooked.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.