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Healthy High-Fiber Chicken Bowl: Easy One-Pan Recipe

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A quick and easy one-pan roasted chicken and vegetable bowl that’s packed with fiber and protein. Perfect for busy weeknights, this recipe uses simple ingredients and comes together in about 30 minutes.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken thighs (about 4–5 thighs)
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups broccoli florets
  • 1 medium red bell pepper, sliced into strips
  • 1 medium zucchini, halved lengthwise and sliced into half-moons
  • 1 cup cherry tomatoes, left whole or halved if large
  • 1/2 red onion, cut into wedges
  • 2 tablespoons olive oil (for vegetables)
  • 1/2 teaspoon salt (for vegetables)
  • 1/4 teaspoon black pepper (for vegetables)
  • 1 teaspoon dried oregano
  • Cooked quinoa or brown rice (for serving, about 1 cup cooked per serving)
  • Fresh lemon wedges (for serving)
  • Fresh parsley or cilantro (for serving)

Instructions

  1. Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper or aluminum foil.
  2. Pat the chicken thighs dry with paper towels. In a small bowl, mix together smoked paprika, garlic powder, onion powder, salt, and pepper. Rub the chicken thighs with 1 tablespoon of olive oil, then sprinkle the seasoning mixture evenly over both sides. Set aside.
  3. Wash and chop all vegetables into similar-sized pieces (about 1 to 1.5 inches). In a large mixing bowl, combine broccoli, bell pepper, zucchini, cherry tomatoes, and red onion. Drizzle with 2 tablespoons of olive oil, then sprinkle with salt, pepper, and dried oregano. Toss until evenly coated.
  4. Spread the seasoned vegetables in an even layer on the prepared sheet pan. Nestle the seasoned chicken thighs among the vegetables. Avoid overcrowding; use two pans if needed.
  5. Roast for 15 minutes. Remove the pan, flip the chicken thighs, and stir the vegetables. Return to the oven and roast for another 10-15 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with crispy edges.
  6. Remove from the oven and let rest for 5 minutes.
  7. Assemble bowls: Divide cooked quinoa or rice among bowls. Top with roasted vegetables and a chicken thigh. Squeeze fresh lemon juice over everything and garnish with fresh parsley or cilantro.

Notes

Pat chicken dry for better browning. Cut vegetables to similar sizes for even cooking. Avoid overcrowding the pan to ensure roasting instead of steaming. Flip chicken and stir vegetables halfway through. Let chicken rest for 5 minutes before serving. For extra flavor, make a simple vinaigrette with olive oil, lemon juice, Dijon mustard, and honey to drizzle over the finished bowls.

Nutrition

Keywords: chicken bowl, high fiber, one-pan, healthy dinner, meal prep, roasted chicken and vegetables

Find it online: https://ovenmila.com/healthy-high-fiber-chicken-bowl-easy-one-pan-recipe/