Chicken Breast Roasted Veggies

Sunday afternoons used to stress me out until I learned to batch-cook like this. One pan, one pot, and an hour later I had four perfect lunches sealed and stacked in the fridge. The kitchen smelled like roasted garlic and caramelized peppers, and I actually looked forward to Monday.

I started making this when my mornings became too chaotic for real cooking. Opening the fridge to grab a container that already had protein, carbs, and vegetables felt like a small miracle. My coworker asked if I ordered from a meal service, and I just smiled.

Ingredients

• Boneless, skinless chicken breasts: I use about 150 grams each so they cook evenly and fit nicely in the containers without crowding.
• Olive oil: This helps the spices stick and keeps everything from drying out in the oven.
• Paprika: Adds a gentle smokiness without any heat, and it makes the chicken look golden and appetizing.
• Garlic powder: Fresh garlic burns too easily at high heat, so I rely on the powder for consistent flavor.
• Dried oregano: A little goes a long way and it smells incredible when it hits the hot pan.
• Bell peppers: I use whatever color looks best at the store because they all roast beautifully and add natural sweetness.
• Zucchini: Slice it thick or it turns to mush, I learned that the hard way.
• Red onion: It caramelizes faster than yellow and tastes a little sweeter after roasting.
• Broccoli florets: They get crispy edges in the oven and soak up any juices from the chicken.
• Brown rice: I prefer it for the chewier texture and extra fiber, but white rice works if you are in a hurry.
• Low-sodium soy sauce: Regular soy sauce made my first batch too salty, so I switched and never went back.
• Honey: Balances the saltiness and adds a slight glaze that clings to the chicken when you drizzle it on.
• Sriracha: Totally optional, but a few drops wake up the whole dish if you like a little kick.

Instructions

Preheat and prep your pan:

Set the oven to 425 degrees and line your baking sheet with parchment so nothing sticks. This temperature gives you crispy vegetables and juicy chicken at the same time.

Season the chicken:

Toss the breasts in a bowl with olive oil, paprika, garlic powder, oregano, salt, and pepper until every piece is coated. I use my hands because it is faster and more thorough than a spoon.

Arrange the chicken:

Place the breasts on one side of the sheet, leaving space between them so they brown instead of steam.

Toss the vegetables:

In the same bowl, coat your peppers, zucchini, onion, and broccoli with olive oil, salt, and pepper. Spread them on the empty side of the sheet in a single layer.

Bake everything together:

Slide the pan into the oven and set a timer for 25 minutes. Check the chicken with a thermometer to make sure it hits 165 degrees, and the vegetables should be tender with golden edges.

Cook the rice:

Rinse your rice until the water runs clear, then combine it with water and salt in a pot. Bring it to a boil, cover, lower the heat, and let it simmer for 25 minutes without lifting the lid.

Mix the sauce:

While everything cooks, whisk together soy sauce, honey, and sriracha in a small bowl. Taste it and adjust the heat or sweetness to your liking.

Assemble the containers:

Slice the chicken into strips, fluff the rice with a fork, and divide everything evenly among four containers. Drizzle the sauce over each portion or pack it on the side if you prefer.

Cool and store:

Let the containers sit open for a few minutes so steam does not make them soggy, then seal and refrigerate. They stay fresh for up to four days.

Save

The first time I brought this to work, my desk smelled so good that three people asked for the recipe. I wrote it down on a sticky note and realized I had accidentally created something worth sharing. Now it is the meal I make when I want to feel organized without actually stressing about it.

Storing and Reheating

I stack the containers in the fridge with the heaviest on the bottom so nothing gets crushed. When I reheat, I crack the lid open and microwave for about 90 seconds, stirring halfway through so the rice does not dry out. Sometimes I add a splash of water to the rice before heating if it looks a little stiff.

Swaps and Variations

If you want to cut carbs, swap the rice for cauliflower rice and just toss it with the vegetables during the last ten minutes of baking. Quinoa works too and cooks in about the same time as white rice. I have also used chicken thighs when they were on sale, and they stay even juicier than breasts.

What to Serve With It

This is a complete meal on its own, but I sometimes add a handful of fresh cilantro or parsley right before eating to brighten everything up. A squeeze of lime or lemon juice also works wonders if the sauce feels too heavy.

• Sparkling water with lemon if you want something light and refreshing.
• A crisp white wine pairs nicely if you are turning leftovers into a real dinner.
• Hot sauce on the side for anyone who likes extra heat without committing the whole batch.

Save

Meal prep used to feel like a chore until I found a rhythm that actually fit my life. Now Sunday cooking is the part of my week that sets everything else up to succeed.

Common Questions

→ How can I ensure the chicken stays tender?

Marinate the chicken with olive oil and spices before baking. Avoid overcooking by monitoring internal temperature and baking just until it reaches 165°F (74°C).

→ Can I substitute the vegetables?

Yes, you can swap in seasonal or favorite vegetables like asparagus, carrots, or cauliflower for variety and freshness.

→ What rice alternatives work well?

Quinoa, cauliflower rice, or white rice are great alternatives that maintain the meal’s balance and texture.

→ How do I prepare the sauce?

Whisk together low-sodium soy sauce, honey, and optional sriracha until smooth. Drizzle over the dish before serving for extra flavor.

→ Can this meal be stored for later?

Yes, store in airtight containers in the refrigerator for up to four days, making it ideal for meal prep and quick reheating.