Sheet Pan Italian Herb Chicken and Seasoned Harvest Vegetables
Tender chicken breast roasted alongside seasoned sweet potato, Brussels sprouts, broccoli, red onion, and zucchini, topped with fresh diced tomato. A simple, hands-off dinner that makes healthy eating easy for the whole family.
Prep
10 min
Cook
25 min
Total
35 min
Makes
5 servings
Created together. Shared with you.
Made by Julia + Lila
Julia created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl · Knife and cutting board
Time saver
Meal Prep Friendly: This recipe scales beautifully. Store leftovers in an airtight container for up to 3 days for quick, reheat-and-go lunches.
Do these three things first
- 1Prep the Oven: Preheat your oven to 400°F (204°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Prep the Oven
- 01
Prep the Oven
Prep the Oven: Preheat your oven to 400°F (204°C). Line a large rimmed sheet pan with parchment paper for easy cleanup.
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Season the Chicken
Season the Chicken: Cut the chicken breast into bite-sized 1-inch (2.5cm) pieces. In a mixing bowl, toss the chicken with olive oil, garlic powder, and Italian seasoning until evenly coated.
Look for: evenly coated
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Arrange the Sheet Pan
Arrange the Sheet Pan: Spread the frozen seasoned vegetable mix across one side of the sheet pan. Place the seasoned chicken pieces in a single layer on the other side of the pan, ensuring they are not overcrowded so they roast rather than steam.
Ready when: everything is assembled and ready to enjoy
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Bake to Perfection
Bake to Perfection: Bake for 20 to 25 minutes. You will know the chicken is done when it is golden brown on the edges and has reached an internal temperature of 165°F (74°C). The vegetables should be tender and lightly caramelized.
Allow: 20 to 25 minutes
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Prep the Topping
Prep the Topping: While the sheet pan bakes, finely dice the fresh tomato.
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Serve
Serve: Portion the warm roasted chicken and vegetables onto plates and scatter the cold, fresh diced tomato over the top just before serving.
Ready when: everything is assembled and ready to enjoy
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