When it comes to putting out easy meals for the whole family to enjoy, sheet pan meals are a great option. They are easy and hassle-free, everything cooks at the same time, and the clean up is a breeze. This Sheet Pan Italian Chicken and Vegetables is bursting with flavor, and a perfect light and healthy family dinner.
Why is everyone into sheet pan meals?
I guess the question is… why not?! They are beyond easy to prepare. I think next to crock pot meals, sheet pan meals are the easiest ones to prepare, especially on busy nights. Simply throw everything onto the sheet pan, and bake. Everything cooks at the same time, and sheet pan meals are so versatile. One of my go-to sheet pan meals is my Sheet Pan Sausage, Peppers and Onions. It’s a fool-proof recipe, and is a crowd-pleaser.
I also love sheet pan meals for those nights when you just don’t feel like standing at the stove. Once you throw this pan into the oven, you’re done. The cleanup couldn’t be easier, too. Here, I use parchment paper on top of the sheet pan to make cleanup even easier. There’s nothing worse than finishing a delicious dinner, just to turn around and see a sink full of pots and pans. Here, it’s one and done… one sheet pan to wash, and that’s it!
This also makes the easiest meal prep lunch ever. It cooks for a total of 25 minutes, and you’ve got lunch for four days.
What you’ll need to make this recipe
Here’s the ingredient list… don’t panic. You definitely have a bunch of this stuff on hand already, especially the seasonings and marinade ingredients. You’ll probably only have to head to the store for the chicken and fresh vegetables!
- chicken breast tenderloins, or chicken breast
- here’s a video on how to remove the tendon from chicken breast tenderloins easily and efficiently
- zucchini
- red onion
- cherry tomatoes
For the chicken marinade, you’ll need:
- balsamic vinegar
- honey
- olive oil
- lemon
- garlic
- kosher salt
- onion powder
- garlic powder
- paprika
- dried oregano
How to make sheet pan Italian chicken and vegetables
First, preheat your oven to 425F.
Line the baking sheet with parchment paper (this is optional, but makes for super easy clean up). Parchment paper just helps with the cooking process, and ensures that the veggies won’t stick to the sheet pan.
Next, spray the parchment paper with olive oil spray.
To prep the vegetables, slice the zucchini lengthwise, and then cut them in half lengthwise again. Then, chop them into bite sized pieces. Chop the onion. Pour the cubed zucchini and onion onto the sprayed sheet pan. Add the cherry tomatoes. Spray the vegetables with olive oil spray, and season with 1.5 tsp of kosher salt. Slice the lemon that was zested and juiced, and place the slices on top.
Next, combine the marinade ingredients, and then toss the chicken in it. Then, add the chicken and all of the marinade to the top of the vegetables.
Roast everything for 25 minutes. That’s it!
How to serve this dish
Sheet pan Italian chicken and vegetables is great as-is, but can also be paired with rice or potatoes to bulk it up a bit. It also makes a great meal prep.
The serving size for this dish is 1 heaping cup of vegetables, and 1/4 of the total chicken. It depends on how many pieces of chicken you use, but when I made it, this equated to 2 1/2 chicken tenders.
Sheet Pan Italian Chicken and Vegetables
Equipment
- mixing bowl
- sheet pan
Ingredients
Chicken and Marinade
- 1.5 lbs chicken breast tenderloins, or chicken breast cut into pieces
- 2 tbsp balsamic vinegar
- 1 tbsp honey
- 1 tbsp olive oil
- 1 lemon, zested and juiced
- 4 cloves garlic, minced
- 2 tsp kosher salt
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp oregano, dried
Vegetables
- 2 zucchini, medium
- 2 red onions, medium
- 1 pint cherry tomatoes
- 1.5 tsp kosher salt
- olive oil spray
Instructions
- Preheat the oven to 425F.
- Line a large sheet pan with parchment paper.
- Slice the zucchini in half lengthwise, and then cut those pieces in half lengthwise. Then, chop the zucchini into bite sized pieces.
- Chop the red onion.
- Spray the parchment paper with olive oil spray.
- Dump the chopped zucchini, chopped red onion, and cherry tomatoes onto the sheet pan.
- Spray with olive oil spray. Sprinkle with the 1.5 tsp kosher salt.
- If using chicken breast tenderloins, remove the tendon from the center. If using chicken breast, slice the breast into tender-sized pieces (approximately 9-10 pieces).
- In the bottom of a large mixing bowl, combine the balsamic vinegar, olive oil, honey, zest of the lemon, juice of the lemon, minced garlic, and spices. Whisk together.
- Add the chicken to the bowl and toss to coat.
- Add the chicken to the top of the vegetables on the sheet pan, and pour the extra marinade on top.
- Roast for 25 minutes.
- Once done, pour the residual juices on top of each serving. There's tons of flavor there!
Notes
- 4 WW points per serving (green plan)
- 2 WW points per serving (blue and purple plans)
Nutrition
Try this sheet pan meal next:
Sheet Pan Sausage, Peppers and Onions
Sharon Teis says
My husband does not like zucchini can I use broccoli?
ALS says
Sharon you absolutely can why the owner of this recipe ignored you I’m not sure. I did broccoli small florets, cherry tomatoes, fresh yellow and red peppers in small strips and portabella mushrooms caps cup in thirds and it worked out perfectly.
Sharon Reis says
My husband does not like zucchini can I use broccoli?
Katie says
Love this!!
jamie says
Delicious! Your IG meal preps motivate me, I would typically see “marinade” and feel that I didn’t plan ahead enough. This toss in marinate is truly packed with flavor, a one pan wonder! Thank you 😉
Barb Hickman says
So moist and flavorful! Love the lemon flavor in the marinade. I used boneless skinless chicken breast on sale , cut them thin then in strips. I added the chicken on top after 10 min of baking veggies. Then another 15 min for chicken on top. Baked cherry tomatoes were delicious. 100% husband approved.
Julie says
Loved this dish. It was tasty and healthy. I added mushrooms just because I had them in my refrigerator. Thank you Steph for all the wonderful recipes. I’m actually loving cooking!
Diane says
Enjoying this right now! Great recipe. And I already had all the ingredient!
LILIANA FULCHIERO says
I made this meal to have fir lunch for the weeks. It’s absolutely delicious and very easy to make
Alison Talbert says
Amazing!!! So quick and easy and it has so much flavor. Thanks for making lunches this week super delicious!
Whitney says
Add this to the list of recipes from Steph that I will make over and over again! So much flavor! Absolutely perfect for meal prep and so easy to make!
Annie says
This recipe is amazingly good! Lunch is prepped for the next few days – and I can’t wait to have it again tomorrow!
Lisa Wellenreuther says
Meal Prep Monday here!!!! What an amazing recipe!!!! I dont like mushy tomatoes so I swapped for broccoli!!! Just no words for the flavors!!! Yummy!!!!
Dawn Long says
This meal was FANTASTIC. I served it with brown rice for dinner. It was so quick and easy to prepare. My husband loved it too! This is definitely moving into our rotation.
Katie says
Sooo quick and sooo good! I needed meal prep for the week that I could accomplish very quickly. This was ready for the oven in 10 minutes. Another fantastic recipe! Thank you!
Amy Myers says
Just made it and not only is it beautiful to look at, it is easy and delicious! Next time I will make the marinade in the am to give the chicken more time to marinate.
Cristina E. says
This meal was delicious. The marinade was perfect and a great choice for a quick weeknight meal. I have tried a number of Steph’s recipes and all of them are easy to follow, healthy yet filling, and require ingredients I usually have on hand. This is real home cooking. Go Steph!
Vanessa says
Another winner! Made this this weekend. Super easy and quick lunches for both my husband and myself. Would be a good dinner option too!
Ann Woodruff says
Sweetsavoryandsteph never disappoints! This dish was so easy to make and so flavorful! Literally wanted to drink the marinade it was so tasty. 😉
I will Definitely be making this meal often.
Leah McConnell says
I love this meal! The chicken comes out so juicy! So flavorful!
Lauren says
Made this for dinner tonight, it was amazing! The flavors of the marinade were so good and really made the dish. So easy to make which is also a plus! Thank you for another great recipe, Steph!
Tanya says
Great marinade!
Karen King says
Delicious and so very easy!! Will definitely be added to my favorites. Thanks!!
Karen says
Vegetables were delicious but chicken was overcooked 25 minutes too long for tenders……
Erica says
was cooked perfectly for me! every oven is different. I used a meat thermometer too and each tenderloin was a perfect 165 degrees at 25 mins. i checked at 20 mins and it was still in the 140s and 150s.
Christina Acampora says
A-maz-ing. You were not kidding about the flavor!! This was delicious. I served over a little pasta.
Viannette Torres says
Such an amazing recipe!!! I used it to start my meal prepping journey and so far: I’m not disappointed! The chicken was moist and SO flavorful – the veggies turned out great and not mushy at all! Thanks for always surprising me with your amazing recipes!
Tammy says
This was delicious and so easy to make!!! The flavors were amazing!!!!
Allyson says
This couldn’t be easier or more flavorful. For veggies I chose green beans, red pepper, broccoli and cauliflower. Next time I’ll add carrots. The marinade smells as good as it tastes and will definitely become my go-to marinade for chicken.
Elizabeth says
Did anyone’s zucchini taste like pickles ?
Megan says
I love Steph’s recipes and made this for dinner tonight. This dish looks gorgeous when you pull it out of the oven and I love roasted veggies, but the tenderloins seemed to be too dry and a tad overcooked. The marinade is golden though. If I made this again, I’d marinate overnight and cook for 20 minutes. I think 25 was a bit too long and made the chicken tough and dry.
Erica says
was cooked perfectly for me! every oven is different. I used a meat thermometer too and each tenderloin was a perfect 165 degrees at 25 mins. i checked at 20 mins and it was still in the 140s and 150s. my chicken was so moist and tender!
Erica says
OMG this is my new favorite Steph meal… SO DANG DELICIOUS. the chicken was so moist and tender and full of so much flavor. I used 2 lbs of chicken tenderloins and still had enough marinade to pour over everything once the chicken was covered. i cannot get over how good this is. and so easy!!!! i had enough for myself and my boyfriend (who probably had closer to two servings (also hence why i used 2 lbs of chicken lol) and i have three more containers leftover! i will absolutely be making this again and again <3 thanks steph!!
Milisa says
This was very easy and delicious!
Melanie Agues says
Absolutely amazing! So full of summer flavors. On point! Thanks Steph!
Sara Isley says
I added a pepper and some carrots to the mix. Have had it for one lunch this week and already figuring out a night next week to make it for dinner. SO good!
Jolie Brown says
I made the Sheet Pan Italian Chicken and Vegetables tonight. So easy and so good just like everything else I’ve made. Steph you are literally a life saver with your step by step instructions and how good all your recipes are. Thank you so much for everything you’ve done and still do. Yummy!!
Amanda says
The flavor on this is amazing!
Jamie R. says
Ok so this is one of the most flavorful chicken dishes I have ever had, so easy and so delicious!! I served it with some Parmesan couscous, I can’t wait to have this again for lunch tomorrow!! Love your recipes!!
donna hart says
Can’t believe I waited so long to make this. Delicious
Christine says
This was easy and delicious! I served it with garlic bread!
Cyndi says
So so good and so easy! Definitely in the permanent rotation.
Arlene frangos says
Delicious!!!! Can’t wait to make it again!
So much flavor & chicken was juicy!
Ashley says
I could have licked the pan. 🙂 This was delish. Kids even enjoyed it. Happy addition to my meal planning. I made it with chickpea pasta.
Meghan says
I made this tonight and my SO said this was a 10 and that I need to make this again. I am really trying to eat better and Steph’s recipes make it delicious! I also served this with a side of tri-color small potatoes – I had to use them up and I knew he would need more food to fill him up! I am WW and this meal came out to 3+ PP for me! Winner winner chicken dinner (pun intended).
Nancy says
Made this last night. It was soooo good!
Mary Anderson says
This is a quick and easy meal and sooo delicious!
Samantha Andryauskas says
Always looking for an easy, minimal clean up meal. This recipe is phenomenal. I made it for meal prep this week and it is bursting with flavor, I am so excited to eat it everyday. Love love love the marinade and veggies with chicken are cooked perfectly.
Suzanne says
This was delicious! My husband loved it too! The lemon gives it a brightness. It will now be on dinner rotation!