Easy and Healthy One Pan Chicken and Veggies

If you looked in my oven any given weeknight back when I was starting my fat loss journey, there’s a good chance you would have found some version of this meal. As a single dad with ADHD, juggling work, parenting, and trying to get fit felt like an impossible task. The idea of cooking complex, healthy meals every night was a non-starter. I needed something brutally simple. I needed a win.

That’s where this one pan chicken and veggies recipe came in. It was my secret weapon. It required minimal prep, used one pan which meant almost no cleanup, and it was packed with protein and nutrients. It was the first meal that made me feel like I could actually stick with this whole “healthy eating” thing. It wasn’t about perfection. It was about consistency.

I lost my first 65 pounds with meals exactly like this one. It wasn’t about fancy ingredients or complicated techniques. It was about building a system that worked for my brain. A system that I could fall back on even on my lowest motivation days. This recipe is the result of years of refining that system. It’s designed to manage hunger, reduce cravings, and give you a delicious, satisfying meal that moves you closer to your goals without causing overwhelm. It proves that you don’t have to choose between easy and effective.

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Why One Pan Chicken and Veggies Is Great For Fat Loss

When it comes to sustainable fat loss, we have to play the long game. Crash diets and intense restrictions almost always lead to burnout, especially for the ADHD brain which craves novelty and struggles with rigid, all-or-nothing thinking. That’s why my entire philosophy is built on consistency over intensity. This one pan chicken and veggies recipe is the poster child for that philosophy.

First, let’s talk macros. This meal is built around our number one rule: protein first. The chicken breast provides a huge dose of lean protein, which is critical for a few reasons. Protein is highly satiating, meaning it keeps you feeling full and satisfied for longer. This directly fights back against the random, dopamine-seeking cravings that can derail our progress. It also helps preserve muscle mass while you’re in a calorie deficit, ensuring the weight you lose is primarily fat.

Second is hunger management, which comes from the sheer volume of vegetables. Broccoli, mushrooms, asparagus, bell peppers, and onions are packed with fiber and water. This means they take up a lot of space in your stomach for very few calories. You get to eat a big, visually satisfying plate of food that fills you up without overloading your calorie budget. This is a crucial mental hack. Feeling full and not deprived is the key to sticking with your plan long-term.

Finally, there’s the convenience factor. For those of us with ADHD, the barrier to starting a task (what experts call “task initiation”) can be a huge obstacle. A recipe with a dozen steps and multiple dirty pans is a recipe for ordering takeout. Tossing everything on one pan and putting it in the oven is a low-effort system that you can execute even when your executive function is shot. Easy cleanup, thanks to parchment paper, means you avoid the dreaded “pile of dishes” that can cause a shame spiral. It’s a complete, balanced meal that supports your goals and respects your brain.

Ingredients You’ll Need for One Pan Chicken and Veggies

The beauty of this recipe is its simplicity and flexibility. We’re using basic, whole-food ingredients that work together to create a ton of flavor without a ton of effort. Everything here is designed to be easy to find at any grocery store. No specialty items needed.

The key to making this version of one pan chicken and veggies stand out is the seasoning blend, specifically the combination of smoked paprika and fresh lemon juice. The paprika gives it a warm, smoky depth that feels incredibly satisfying, while the lemon juice, added with the marinade, brightens everything up and keeps the chicken tender and juicy. It’s a simple twist that elevates the entire dish from bland “diet food” to something you’ll actually crave.

When it comes to the ingredients themselves, quality can make a difference. Using fresh, firm vegetables will give you the best texture. Avoid veggies that look limp or sad. For the chicken, boneless, skinless chicken breasts are a fantastic lean protein source. If you can, get air-chilled chicken, as it tends to hold less water and will brown up better in the oven. But honestly, any kind will work just fine. This recipe is forgiving. Here’s exactly what you’ll need:

• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 large head of broccoli, cut into florets
• 8 oz cremini mushrooms, halved or quartered
• 1 bunch of asparagus, trimmed and cut into 2-inch pieces
• 1 red bell pepper, chopped into 1-inch pieces
• 1 small red onion, cut into wedges
• 2 tablespoons olive oil, divided
• 2 tablespoons lemon juice
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• 1/2 teaspoon onion powder
• Salt and freshly ground black pepper to taste
• Optional: Fresh parsley, chopped, for garnish

And an ADHD-friendly tip: buy pre-chopped vegetables. Yes, it costs a little more, but if the act of chopping veggies is the one thing stopping you from making a healthy meal, it is money well spent. Reduce the friction, get the win.

How To Make One Pan Chicken and Veggies (Step-By-Step)

Let’s walk through making this meal. The goal here is maximum flavor with minimum steps and cleanup. We’re going to build a system you can repeat without even thinking about it. Grab a large baking sheet, because the most common mistake people make is overcrowding the pan.

Step 1: Preheat Oven and Prep Your Pan

First things first, get that oven heating up to 425°F (220°C). A hot oven is crucial for getting a nice roast on the vegetables instead of just steaming them. While it preheats, line a large baking sheet with parchment paper. This is a non-negotiable step for me. It means cleanup is as simple as throwing the paper away. This completely removes the “I have to scrub a pan now” barrier, which can be a huge win on a low-energy day.

Step 2: Season the Chicken

In a large bowl, we’re going to create our simple but powerful marinade. Combine your cubed chicken with one tablespoon of the olive oil, the lemon juice, minced garlic, oregano, paprika, onion powder, salt, and pepper. Use your hands or a spoon to toss everything together until the chicken is evenly coated. Let it sit for a few minutes while you prep the veggies; this gives the flavors a chance to start melding.

Step 3: Prep and Season the Veggies

This is where the “one pan” magic really happens. Place all your chopped vegetables directly onto the parchment-lined baking sheet. That includes the broccoli, mushrooms, asparagus, bell pepper, and red onion. Drizzle them with the remaining tablespoon of olive oil and a good pinch of salt and pepper. Toss them right there on the pan. No need to dirty another bowl. Spread them out into a single layer as much as possible.

Step 4: Combine and Arrange on the Pan

Now, add the seasoned chicken to the baking sheet, nestling the pieces in among the vegetables. The goal is to give everything its own space. If the ingredients are piled on top of each other, they will steam instead of roast, leading to a soggy texture. Use a second pan if you have to. It’s better to wash two pans and have delicious food than to wash one pan and have a mushy meal.

Step 5: Roast to Perfection

Slide that pan into your preheated oven and bake for 20-25 minutes. About halfway through, pull the pan out and give everything a quick stir. This helps ensure even cooking and browning. You’ll know it’s done when the chicken is cooked through (no longer pink inside) and the vegetables are tender with some nice crispy, browned edges. The smell alone will tell you you’re in for a treat.

Step 6: Garnish and Serve

Once it’s out of the oven, you can give it a final touch. A sprinkle of fresh parsley adds a nice bit of color and a fresh, clean flavor that cuts through the richness of the roast. This step is totally optional, but it can make a simple weeknight meal feel a little more special.

How To Serve One Pan Chicken and Veggies (ADHD-Friendly)

Now that you’ve made a delicious and healthy meal, let’s talk about serving it in a way that supports your goals and works with your ADHD brain. The way we plate and eat our food can make a huge difference in our satisfaction and long-term consistency. We want to avoid decision fatigue and make mealtime a simple, enjoyable process.

This one pan chicken and veggies is a complete meal on its own. It has your protein, your fiber-rich veggies, and healthy fats. For many, the simplest approach is the best: just scoop a generous portion onto a plate or into a bowl and you’re done. No extra steps, no complicated sides to worry about. This is my go-to on busy nights. It hits all the nutritional marks and satisfies hunger effectively.

However, if you have a bit more room in your calorie budget or need some extra carbs to fuel your workouts, you can easily build upon this base. Here are a few simple, ADHD-friendly ways to serve it:

• With a Side of Grains: My favorite trick is to use microwavable pouches of brown rice or quinoa. They cook in 90 seconds and require zero cleanup. This adds complex carbohydrates for sustained energy without adding any extra cooking stress.
• Over a Bed of Greens: For a lighter, high-volume option, serve the warm chicken and veggies over a big bowl of spinach or mixed greens. The heat will slightly wilt the greens, and the juices from the pan can act as a light dressing.
• Add a Simple Sauce: If you’re craving a little extra flavor, a dollop of Greek yogurt mixed with a squeeze of lemon and some dill is a great high-protein creamy sauce. You could also use a pre-made pesto or a splash of your favorite vinaigrette. Keep it simple.

The key is to have these “add-on” options readily available so you don’t have to make a complex decision in the moment. By keeping a few easy carb sources and simple sauces on hand, you can add variety without adding overwhelm. This flexible system allows you to adapt the meal to your daily needs and preferences, which is the cornerstone of a sustainable lifestyle.

How To Store, Reheat, and Reuse One Pan Chicken and Veggies

One of the best things about this recipe is that it’s fantastic for meal prep. In fact, I often double the recipe specifically so I have leftovers. Having a healthy, delicious meal ready to go is one of the most powerful strategies for staying on track, especially on days when motivation is low or life gets chaotic. It’s your future self thanking your past self.

Let’s talk about how to handle the leftovers to keep them tasting great. Storing this meal correctly is key to making sure your prepped food is something you actually want to eat later.

Here’s my simple system for storing and reheating:

• Storing: Allow the chicken and veggies to cool down for a bit after cooking. Storing them while they’re still piping hot can create extra condensation and lead to soggier leftovers. Once cooled, portion them out into airtight containers. I prefer glass containers as they don’t stain and are great for reheating. They should last for 3-4 days in the refrigerator.
• Reheating in the Microwave: This is the fastest and most convenient method. Place a serving on a microwave-safe plate, cover it loosely with a damp paper towel to help steam the food and prevent it from drying out, and heat for 90 seconds to 2 minutes, or until warmed through.
• Reheating in the Oven or Air Fryer: If you have a few extra minutes, this method is superior for texture. It brings back some of that delicious crispy-roasted quality. Spread the leftovers on a baking sheet or in an air fryer basket and heat at 400°F (200°C) for 5-10 minutes. This is my preferred way to reheat if I have the time.

Beyond simply reheating, you can also reuse the leftovers in new and interesting ways to combat food boredom. You can chop up the chicken and veggies and toss them with mixed greens for a quick salad, or wrap them in a low-carb tortilla with a little cheese for a tasty quesadilla. This flexibility ensures you don’t get tired of eating the same thing, which is a major win for the novelty-seeking ADHD brain.

Easy Swaps & Variations for One Pan Chicken and Veggies

A great recipe isn’t rigid; it’s a flexible template you can adapt to what you have on hand, what you’re in the mood for, and your specific dietary needs. This one pan chicken and veggies recipe is incredibly adaptable. Don’t be afraid to experiment and make it your own. The core principle remains the same: protein + veggies + simple seasoning, all on one pan.

Working with what’s in your fridge is a great way to reduce food waste and save money. It also lowers the barrier to getting started since you don’t need to make a special trip to the store. Consistency is built on these kinds of practical, real-world adjustments.

Here are some simple swaps and variations you can try:

• Change Up the Protein: While chicken breast is a fantastic lean option, you could easily substitute it with boneless, skinless chicken thighs for a richer flavor and more moisture. Just be aware they have a slightly higher fat content. You could also use chicken sausage (cut into coins), shrimp (add it in the last 10 minutes of cooking), or even firm tofu or chickpeas for a vegetarian option.
• Swap the Vegetables: This recipe is a perfect way to use up any vegetables you have lingering in your crisper drawer. Brussels sprouts (halved), zucchini, yellow squash, cauliflower florets, or sweet potato cubes are all excellent choices. Just be mindful of cooking times. Harder veggies like sweet potatoes might need a 5-10 minute head start in the oven.
• Experiment with Seasonings: The seasoning blend is where you can really get creative. Try a mix of chili powder, cumin, and coriander for a Mexican-inspired flavor. A combination of soy sauce, ginger, and sesame oil can give it an Asian-flair. Or simply use your favorite pre-made seasoning blend to make things even easier. The possibilities are endless.

The goal is to create a system that you can rely on, not a strict rule you have to follow perfectly. By embracing these variations, you can keep this meal in your regular rotation without it ever feeling boring. That’s how you build a sustainable lifestyle that lasts.

FAQs About One Pan Chicken and Veggies For Weight Loss

Here are some straightforward answers to the most common questions I receive about this one pan chicken and veggies recipe.

How can I make one pan chicken and veggies not soggy?

This is the most common issue people face with sheet pan meals, and thankfully, it’s easy to fix. Soggy results are almost always caused by two things: overcrowding the pan and not using a high enough temperature. When you pile too many ingredients onto one pan, they end up steaming in their own juices instead of roasting in the dry heat of the oven. This is why I always recommend using a large baking sheet and making sure the chicken and veggies are in a single, even layer with a little space between them. If your pan looks crowded, it’s always better to split the meal onto two separate pans.

The second key is a hot oven. Roasting at 425°F (220°C) is crucial. This high heat helps the moisture on the surface of the vegetables evaporate quickly, allowing the edges to get that delicious caramelization and browning. If your oven is too low, the food will just slowly bake and release water, resulting in a soft, steamed texture. Finally, make sure your vegetables are relatively dry before you toss them with oil. If you’ve just washed them, pat them down thoroughly with a paper towel. Removing excess surface moisture is a huge step toward getting a crispy, perfect roast every time.

Is one pan chicken and veggies good for meal prep?

Absolutely. In fact, I would say this is one of the best recipes for meal prep, especially for those of us with ADHD. The simplicity of the cooking process means you can easily make a large batch without creating a huge mess or spending hours in the kitchen. I often double this recipe on a Sunday to have four or five meals ready for the week ahead. This is a game-changer for staying on track with your nutrition goals. When you have a delicious, healthy meal already made and waiting in the fridge, you are far less likely to give in to cravings or order takeout after a long, draining day.

When you’re prepping this meal, the storage step is important. Let the food cool down a bit before you pack it away, and use airtight containers to maintain freshness. The vegetables will soften slightly upon reheating, which is normal, but they still hold up very well. Reheating in an air fryer or a toaster oven can help bring back some of the original texture. Having these meals pre-portioned and ready to go removes decision fatigue from your week and creates a simple, reliable system for success.

What are the best vegetables to use for one pan chicken and veggies?

The great thing about this recipe is its versatility. While the combination I’ve listed (broccoli, mushrooms, asparagus, bell pepper, and onion) is a personal favorite for its flavor and texture variety, you can use almost any vegetable you enjoy. The best vegetables are ones that can stand up to the high heat of roasting. Root vegetables like carrots, sweet potatoes, and regular potatoes are fantastic, but they are denser and take longer to cook. If you use them, you should cut them into smaller pieces and consider giving them a 10-15 minute head start in the oven before adding the chicken and quicker-cooking vegetables.

Other great options include Brussels sprouts (cut in half), cauliflower florets, zucchini, and yellow squash. Zucchini and squash have a higher water content, so they will be softer, but still delicious. The key is to try and cut all your vegetables into roughly uniform sizes so they cook at a similar rate. Think of this recipe as a template. Use what’s in season, what’s on sale, or what’s already in your fridge to create your own perfect version of one pan chicken and veggies.

Can I use chicken thighs instead of breasts for one pan chicken and veggies?

Yes, you can definitely use boneless, skinless chicken thighs instead of breasts. It’s a fantastic substitution. Chicken thighs have a higher fat content than chicken breasts, which means they are more forgiving and less likely to dry out during cooking. They also have a richer, more savory flavor that many people prefer. The higher fat content does mean they are also higher in calories, so if you are tracking your macros closely, just be sure to account for that difference. It’s not a huge difference, but it’s something to be aware of.

When you’re preparing the chicken thighs, the process is exactly the same. Cut them into 1-inch cubes and toss them in the same marinade. Because of their higher fat content, they may release a bit more juice onto the pan during cooking, which can add even more flavor to the roasted vegetables. The cooking time should be very similar to chicken breasts, around 20-25 minutes at 425°F (220°C). As always, the best way to check for doneness is to ensure the internal temperature reaches 165°F (74°C).

How do I know when my one pan chicken and veggies is fully cooked?

Knowing when your food is done is key to both safety and taste. For the chicken, the most reliable method is to use a meat thermometer. Chicken is safe to eat when its internal temperature reaches 165°F (74°C). Simply insert the thermometer into the thickest part of the largest piece of chicken on the pan. If you don’t have a thermometer, you can cut into a piece of chicken to check. The juices should run clear, and the meat should be opaque and white all the way through, with no pink remaining.

For the vegetables, doneness is more a matter of personal preference. After 20-25 minutes of roasting, they should be tender-crisp, meaning they are cooked through but still have a slight bite. You should see some nice browning and caramelization on the edges, which is where a lot of the flavor comes from. If you prefer your vegetables softer, you can leave them in the oven for an additional 5 minutes. The best way to check is to simply pierce a piece of broccoli or bell pepper with a fork. It should go in easily but still offer a little resistance.

Try These High-Protein Recipes Next

If you loved how simple and delicious this recipe was, here are a few more high-protein meals designed to keep you on track.

• High-Protein Chicken Pot Pie: A comforting classic redesigned to be packed with protein and perfect for a cozy, satisfying meal that still fits your macros.
• Healthy Marry Me Chicken: This creamy, flavorful chicken dish is surprisingly easy to make and feels incredibly indulgent while still supporting your fitness goals.
• One Skillet Chicken Thighs and Mushrooms: Another fantastic single-pan meal that uses rich chicken thighs and earthy mushrooms for a quick and savory dinner.

Building a collection of go-to, easy recipes is the secret to long-term success.