Calling all the colors! Empty your refrigerator of vegetables and juice some lemons, because this rainbow-bright healthy Sheet Pan Chicken with Rainbow Vegetables is here to be this week’s easy dinner winner.

Oven baked Sheet Pan Chicken with Broccoli, Sweet Potatoes, and Zucchini and a lemon garlic Parmesan topping.

I should let you know that it’s here to be next week’s easy dinner too. The thing is, once you realize that you can cook a recipe this tasty and fresh that also happens to leave you with only one pan to wash at the end, you’ll find yourself wanting to cook that recipe with startling frequency.

We are due for a sheet pan chicken recipe. It’s been four years since I posted this Maple Dijon Chicken and Vegetables (and oldie but a goodie!), three since this Baked Lemon Chicken with Asparagus received roaring applause, and this Sheet Pan Italian Chicken recently called to request some additional company in the one-pan meal recipe archives.

Call it hopeless indecision or a craving for variety, but when I was dreaming up the latest, greatest member of our sheet pan chicken family, my brain (and stomach) refused to settle on a single vegetable. Or even two vegetables.

Result?

A healthy sheet pan chicken and vegetable dinner with an array of colors that’s fit to make a crayon box tickled pink with envy!

(BTW, was Tickle Me Pink anyone else’s favorite Crayola crayon name? I’d say it was a toss up between it and Macaroni and Cheese. I digress. Back to the sheet pan chicken!)

Oven roasted sheet pan chicken and vegetables

Sheet Pan Rainbow Chicken and Vegetables—Healthy Color on Your Plate!

The healthy lifestyle adage “eat the rainbow” stems from the idea that foods of different colors offer different assortments of important vitamins and nutrients.

The lesson goes that the wider variety you eat, the more well-rounded your diet will be.

“Eat the rainbow” is an easy-to-follow principle I think of often when I’m planning our meals.

In addition to being good for you, a wide assortment of vegetables offers scrumptious variety, both in flavor and in texture. Here are the ones I included in today’s rainbow sheet pan dinner recipe:

  • Sweet Potatoes. Fiber, vitamin C, vitamin A, potassium, and SO MANY MORE. That lovely orange? It’s from beta-carotene, which is an antioxidant.

I also love sweet potatoes because they are naturally sweet and creamy when roasted. If you have picky eaters, sweet potatoes can be a gateway veggie.

  • Broccoli. Say hello to fiber and a wallop of vitamins K and C and folic acid.

I understand that broccoli has its skeptics (so green!), but roasted broccoli is an entirely different game than raw. In the oven, the broccoli transforms to become crispy at the tips and tender on the inside. You’ll catch yourself munching it right off the pan. (For a shortcut way to cook it on its own, try this Roasted Frozen Broccoli.)

  • Red Bell Pepper. These pretty, sweet vegetables are vitamin C powerhouses and include folate and antioxidants too!

Bonus: bell peppers are delicious and a really nice combo with the sweet potato and broccoli.

  • Zucchini and/or Yellow Squash. To complete the rainbow. These simple, affordable, and humble summer squash are high in water and fiber and low carb. You’ll find lots of B6 vitamins (among many others) too.

The Directions

  1. Toss the sweet potatoes with oil, salt, and pepper, then roast at 400 degrees F for 10 minutes. This gives them a head start.
  2. While the sweet potatoes bake, toss the chicken and remaining vegetables with oil, lemon zest and juice, and seasonings.
  3. Add the chicken and vegetables to the pan with the sweet potatoes.
  4. Roast for 15 to 20 more minutes, until chicken is cooked through. Top with Parmesan, and DIG IN!

Chopped sweet potatoes, zucchini, peppers, squash, and broccoli on a baking sheet

Choosing Your Chicken and Vegetables

The beauty five-star sheet pan dinners like this one is their flexibility. Open your fridge, think about the ingredients you and your family love, then make this recipe you own.

  • If the assortment of vegetables I included in this recipe isn’t your jam, feel free to swap them for similar amounts of vegetables that you prefer.
  • If the vegetables you are using are harder like sweet potatoes, be sure to give them a head start so that all of the vegetables finish roasting in the same amount of time.
  • You can also change up the kind of chicken you use. I opted for boneless, skinless chicken breasts. If you are a fan of sheet pan dinners chicken thighs-style, you can use boneless, skinless thighs instead; simply cut them into similar, bite-size pieces.

For fans of sheet pan dinners with sausage, you’ll love this easy Sausage and Peppers.

Flavor It Up—A Simple but Super Tasty Way to Flavor Any Sheet Pan Chicken and Vegetables

Since we’re using a wide array of vegetables, I wanted to roast the chicken and veggies with a combination of spices and ingredients that would complement them without fighting for attention.

For inspiration, I turned the master cuisine of delicious simplicity: Italian.

  • A combination of Italian seasoning, lemon juice, and garlic, all finished off with a generous handful freshly grated Parmesan cheese, nails it.

I know I should vary my sheet pan chicken seasonings, but this lemon/herb/Parm situation is so enduringly tasty, it might be a challenge for me to make anything else for a good while.

In fact, I adore it so much that I’ve since applied it to other recipes, like these Roasted Broccoli and Carrots.

A sheet pan full of vegetables and chicken

Rainbow Chicken and Vegetables Storage Tips

  • To Store. Leftovers can be stored in an airtight storage container in the refrigerator for up to 4 days.
  • To Reheat. Gently rewarm chicken and vegetables on a lightly greased baking sheet in the oven at 350 degrees F until hot. You can also reheat this dish in the microwave or on the stovetop in a skillet.
  • To Freeze. Store leftovers in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating. The zucchini and squash may become somewhat mushy and watery once thawed, but the flavors will still be delicious.

Serving Rainbow Sheet Pan Chicken and Vegetables

Once the sheet pan chicken and vegetables are roasted, you can use them in a variety of ways to stretch the meal even further. Here are a few ideas:

  • Rice or Quinoa. Mix with brown rice or quinoa; top with an extra squeeze of lemon and handful of Parmesan.
  • Pasta. Mix with whole wheat pasta noodles and top with your favorite pasta sauce. Both red sauce and pesto would be scrumptious! For a lighter twist, try it with Pasta al Limone.
  • Salad. Toss with arugula for a bright green salad. Drizzle with a bit of extra olive oil and lemon juice to make a quick dressing.
  • Keep it simple. this recipe works well as a standalone one-pan meat + vegetable dinner.

More Popular One Pan Meals

Chicken and vegetables on a baking sheet

Recommended Tools to Make Rainbow Chicken

Welcome to the sheet pan fam, Mr. Rainbow Chicken and Vegetables!

A sheet pan with chicken and rainbow vegetables

Sheet Pan Chicken and Rainbow Vegetables

4.96 from 44 votes
Sheet Pan Chicken and Rainbow Veggies. Healthy one-pan meal with broccoli, sweet potatoes and zucchini, baked with lemon and Parmesan. Quick and delicious!

Prep: 15 mins
Cook: 30 mins
Total: 45 mins

Servings: 4 servings, about 8 cups

Ingredients
  

  • 1 medium sweet potato scrubbed and diced into 1/2-inch-wide pieces
  • 3 tablespoons extra-virgin olive oil divided
  • 1 1/4 teaspoons kosher salt divided
  • 3/4 teaspoon black pepper
  • 1 1/4 pounds boneless, skinless chicken breasts cut into bite-size pieces (about 2 medium breasts)
  • 1 small head broccoli cut into florets (about 2 cups florets)
  • 1 red bell pepper cored and cut into 1/2-inch pieces
  • 1 zucchini halved lengthwise, then cut into 1/2-inch-thick half moons
  • 1 yellow squash halved lengthwise, then cut into 1/2-inch-thick half moons
  • Zest and juice of 1 medium lemon
  • 2 1/2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 cup freshly grated Parmesan cheese

Instructions
 

  • Place a rack in the center of the oven and preheat the oven to 400 degrees F. For easy cleanup, line a large, rimmed baking sheet with foil. Lightly coat the foil with nonstick spray.
  • Place the sweet potatoes in a large bowl. Drizzle with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Toss to coat and then spread into a single layer on the baking sheet. Keep the bowl handy. Bake for 10 minutes, or until the sweet potatoes are just beginning to soften on the outsides but are still too firm to eat.
  • Meanwhile, in the bowl that you used previously for the sweet potatoes, place the chicken, broccoli, bell pepper, zucchini, and yellow squash. Drizzle with the remaining 2 tablespoons olive oil. Add the lemon zest and juice, Italian seasoning, garlic powder, onion powder, and remaining 1 teaspoon salt and 1/2 teaspoon pepper. Toss to coat.
  • Transfer the chicken and vegetable mixture to the sheet pan with the sweet potatoes, using a spatula to spread everything into an fairly even layer and stirring it a bit if needed.
  • Return to the sheet pan to the oven and bake for 15 to 20 additional minutes, stirring once halfway through, until the chicken is cooked through and no longer pink in the middle and the vegetables are tender but not mushy. (They won’t be browned and caramelized but will be delicious to eat.) Sprinkle with Parmesan. Serve hot.

Notes

  • TO STORE: Leftovers can be stored in an airtight storage container in the refrigerator for up to 4 days.
  • TO REHEAT: Gently rewarm chicken and vegetables on a lightly greased baking sheet in the oven at 350 degrees F until hot. You can also reheat this dish in the microwave.
  • TO FREEZE: Store leftovers in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating. The zucchini and squash may become somewhat mushy and watery once thawed, but the flavors will still be delicious.

Nutrition

Serving: 1of 4, about 2 cupsCalories: 394kcalCarbohydrates: 23gProtein: 39gFat: 16gSaturated Fat: 3gCholesterol: 96mgFiber: 7gSugar: 7g

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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110 Comments

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    1. Hi Amber, I have not tried this recipe with other meat, but you could try pork or small meatballs. You could also roast the veggies alone and serve alongside your favorite protein!

  1. This is going to be a staple for our family. It was simple to make, nutrition filled, and absolutely delicious! Erin, your recipes continue to amaze me and have become favorites in our household. I cannot wait to see what else you come up with and we will forever continue to use your recipes!!! I CAN NOT WAIT for your cookbook to come out!!!!5 stars

    1. Valerie, thank you so much for this wonderful review! I’m thrilled to hear you’re excited for my cookbook too.

  2. This meal was perfect for meal prep and provided a healthly lunch throughout the week. Thanks for the recipe!5 stars

  3. I made this last weekend and it was so simple, quick and tasty! We can leftovers for the next night which was great.  5 stars

  4. Just made this… so simple- all the prep time is just slicing/cutting, and it is SO tasty! 
    Mine came out a little more liquid-y than I would like… any idea what I might’ve done wrong? It was still good enough that I would make it again, and I totally saved the leftovers lol. Thanks for this wonderful recipe  I will be using again and again!5 stars

    1. Hi Steph! I don’t think you did anything wrong—it happens when the veggies are close together on the sheet pan. If you’d like to try to avoid that next time, I’d split the ingredients between two sheet pans. I’m glad you loved it!

  5. I made this for my family last night, and we loved it! This was our favorite dinner recipe of yours that we’ve tried so far. So easy to make and delicious! Thanks, Erin!5 stars

  6. Saved this to Pinterest. Those colors would invite any picky eater to indulge in this healthy meal. Will be making this soon!5 stars

  7. How long would this be safe to eat if stored in the refrigerator? I’m thinking of making this for lunches (4 days worth). Would 4-5 days be too long in the fridge?

    1. Hi Krystal! Everyone has their own comfort level with leftovers. Personally, I feel fine with 4 days in the fridge!

  8. This was awesome. My husband is pretty picky and brutally honest with new recipes I try and he loved this. He thanked me multiple times! And I love that the mess it makes is so minimal. I used a ziploc to mix the chicken and veggies with the spices so even less dishes.5 stars

  9. Thanks for this easy, tasty, healthy recipe!  It was a BIG HIT and is now on the meal rotation.  I substituted asparagus for broccoli.  I plan to try halved Brussels sprouts next time. We love sweet potatoes so this is perfect as an addition to the usual baked we prepare.5 stars

  10. This was delicious! We skipped the chicken and went light on the seasoning, but it turned out so well! It was the perfect combination of veggies, and the timing was just right (I almost always have to roast veggies much longer than the recipe says). Thank you! 5 stars

    1. Thank you for trying this recipe and for taking the time to share this kind review, Chelsea! I’m so happy you loved it!

  11. This was delicious!! I served it on a bed of rice. Mmm~ I’ll definitely be making more! My 2yo son loved it as well! A hit for sure. I think I found my new favorite food blog.5 stars

  12. Can you use frozen vegetables in this recipe?  I don’t have fresh broccoli, squash or zucchini, but I have them frozen. 

    1. Hi, I actually wouldn’t recommend frozen veggies for a sheet pan recipe like this, as they will become soggy. If you’d like to use the frozen veggies, they’ll work nicely in a stir fry recipe. I hope this helps!

  13. I thought the seasonings in this were way too strong. I will probably make this again using 1 1/2 teaspoon Italian seasoning and just the juice of one lemon….no zest.

    1. Hi Mary! I’m sorry to hear that this dish wasn’t quite to your tastes. You can certainly adjust the seasonings as needed in the future. I hope you enjoy the recipe if you try it again!

  14. Yum! I was surprised that such a simple recipe could be packed with all this flavor! This will be a regular for me. ?5 stars

    1. Thank you for taking the time to share this kind review, Crystel! I’m so happy to hear that you enjoyed the recipe!

  15. Absolutely loved it!! During this time of staying at home, it is great to eat healthy!!! Thank you!! What is the name of your cookbook ? 5 stars

  16. I made this last night for dinner and it was AMAZING! I will definitely put this in my rotation of dinners at least once a week! The sweet potatoes and veg were cooked so perfectly and the flavor was amazing! HIGHLY recommend!5 stars

  17. Recipe is great! My two sisters and I had a zoom dinner party with each of us remaining in our homes. We chose your recipe for us each to cook and compare notes. We all loved it! It makes such a pretty and inviting meal. Thank you for sharing it with us. 5 stars

    1. Hi Suzanne! I actually wouldn’t recommend frozen veggies for a sheet pan recipe like this, as they will become soggy. If you’d like to use frozen veggies, they’ll work nicely in a stir fry recipe. I hope this helps!

    1. Hi GJ! At the top of the page on the lefthand side, there’s a button with the Pinterest logo on it. If you click that button, it will allow you to pin this recipe to Pinterest. Additionally, you can find the pin for this specific recipe here, which may make it easier to share. I hope this helps!

  18. This was absolutely delicious and a huge hit with my picky 3 year old. I only used a teaspoon of Italian seasoning because I feel it can be overpowering. I will definitely be making this one again. 5 stars

    1. Hi Meaghan! I’ve never tried a russet potato in this recipe, but you could experiment with it. If you do decide to try it, I’d love to hear how it goes!

  19. GREAT tasting chicken and veggies! I liked the lemon flavor with the seasonings, wonderful combination.
    I used two pans as you suggested in one review. This makes a lot of food, which I like. There was plenty for the two of us, and now there is no need to cook tomorrow.5 stars

  20. I made this tonight and it was a huge hit. I used half sweet potato, half russet potato. Instead of garlic/onion powder I used fresh garlic and onion. I also grabbed some fresh dill from the garden. We plan to add this to our weekly dinner menu!5 stars

    1. Celena, I am so pleased to hear it! Thanks for sharing this lovely review and your tweaks too!

  21. I’ve been spending a LOT of time at home lately. -wink- but with the q I finely had a chance to catch my breath! I fell in love with the color of this dish first.. plus the fact I adore zucchini &squash. THIS was so easy to follow, and the family loved it, we ate with wheat tortilla and rice! Thanks so much Erin! Keep ’em coming please!?!5 stars

  22. We all loved this, including the toddler! I even cheated and just used a bag of frozen veggies. Trick there is don’t thaw them first (really the more rock solid frozen the better) and make sure your sheet pan is big enough so nothing is touching. Baked for 25 minutes, flipped everything once halway through.5 stars

  23. This recipe is amazing!!! My husband didn’t leave one morsel on his plate and neither did I!!! Thank you for such a healthy recipe.5 stars

  24. What a flavor-packed quick dinner! The lemon and lemon zest give this healthy dish a fresh taste. I am eager to make this for my health-conscious daughter. And the bonus is the simple clean-up: one bowl and one pan.  Thank you Erin for yummy, healthy  simplicity. 5 stars

  25. First time we had this was a hit. I had a lot of veggies so I made a freezer version. We just tried it and ended up having cereal for dinner. I would not freeze but otherwise it is delicious.5 stars

  26. I made this with what I had on hand. Chicken, fresh Pumpkin, asparagus, purple onion, red bell pepper, yellow squash, broccoli. Even the 2 year old went back for more and great way to use veggies you have in fridge…pumpkin was from Halloween. Thanks for the idea!5 stars

  27. I have not made this yet but want to tonight. I’m planning on doubling the recipe and will most likely need to sheet pans. If I do, can I bake both at the same time on 2 different oven racks?

  28. Disgusting. All the liquid from the chicken soaked into all the veggies, making them mushy and inedible. Our dinner is ruined and I wasted a bunch of co-op chicken and produce–not cheap!

    1. I’m so sorry to hear that this didn’t turn out as you hoped, Mair. I (and many other readers) have truly enjoyed this recipe, so I wish it would’ve been a hit for you too!

  29. Excellent! Perfect one pan meal for busy nights! I added an onion to the veggie mix and served it alongside rice. Will definitely make again!5 stars

  30. This meal was easy to make. The colours of all the veggies was really nice- and tasty too!
    We will definitely make this again! Thanks5 stars

  31. This was delicious! I was wondering about adding some tomatoes…would I have to adjust the timing? Thanks very much Erin!5 stars

    1. I’m so happy that you enjoyed the recipe, Wendy! Thank you for sharing this kind review! I haven’t tried adding tomatoes to this, but you could experiment with it. If you decide to try it, I’d love to hear how it goes!

  32. Would mushrooms work for this? I don’t care for them so I don’t cook with them often but my husband likes them and this seems like a recipe that I could incorporate them into??

  33. Delicious & so easy! I made white rice on the side for the family and cauliflower rice for me. The whole family loved it!5 stars

  34. Delicious thank you. Question do you think you can prep everything the night before so teenage son can put it in the oven?5 stars

    1. Definitely, Eileen! I’d recommend fully baking the recipe the night before, then he can easily rewarm it in the oven. I hope this helps!

  35. This was a big hit with my husband! It was really easy to put together and I love that it’s so healthy (and delicious!). Lots of colorful veggies and filling as well. Thanks for another great recipe!5 stars

  36. This was so excellent! I had to double it as I was feeding another family (besides mine) and I ended up marinating the chicken (because I had time to do it in the morning before work). I just marinated it in a tsp of zesty italian salad mix, 1 TB EVOO and some white wine vinegar. Soooo good!!! I had a little bit of green beans and cauliflower left over so I threw that in, too! WOW! I have left comments on only a couple of recipes in my life. But I just had to. So easy, tasty and healthy! Thanks!5 stars

  37. I parboil my veggies. I make a spice blend of ground coriander,allspice, Cummin,cinnamon,pepper.cloves,garlic powder. Once they are cool I toss the spice blend olive oil. Roast 20 mins broil for 2-3 minutes. I sear the chicken before tossing in with veggies.broiling makes veggies crisp and chicken moist. Add cheese feta, parm, blue ch. yum

  38. I prepared this dish last night and it should have been great, but I found that using bell peppers and zucchini, which are watery veggies, caused the vegetables to basically steam instead of roast. I think it could be better if there were either OR zucchini or bell peppers it may have been better. As it was, there was a significant amount of water in the pan. Although I took the pan out five minutes early (25 min) the chicken was already dry. I’d panfry the chicken separately if I were to make this again.3 stars

    1. I’m sorry you had trouble with the recipe, Annie. Thanks for trying it and sharing your tips for next time!

  39. Hi Erin
    I was wondering what I could substitute the sweet potato with ? I would rather stick to keto and have all veggies