Crispy Sheet Pan Chicken and Roasted Vegetables
Juicy chicken thighs roasted alongside a colorful medley of bell pepper, zucchini, broccoli, and red onion. This effortless oven meal is naturally gluten-free and dairy-free, minimizing prep and cleanup.
Prep
10 min
Cook
35 min
Total
45 min
Makes
1 serving
Created together. Shared with you.
Made by Jody + Lila
Jody 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
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
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
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
35 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Knife and cutting board
Time saver
Meal Prep: This recipe scales up beautifully. Roast double the amount and store the extra portion in an airtight container in the fridge for up to 3 days to save time tomorrow.
Do these three things first
- 1Preheat your oven to 400°F (205°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 7 steps complete
Next: Preheat your oven to 400°F (205°C)
- 01
Preheat your oven to 400°F (205°C)
Preheat your oven to 400°F (205°C). Line a large rimmed baking sheet with parchment paper for easy cleanup.
Tap card to mark done - 02
Prepare your vegetables by cutting the red…
Prepare your vegetables by cutting the red onion, yellow bell pepper, zucchini, and broccoli into bite-sized pieces about 1 inch (2.5cm) in size.
Tap card to mark done - 03
Place the chicken thigh
Place the chicken thigh, red onion, yellow bell pepper, zucchini, and broccoli directly onto the prepared baking sheet in a single layer.
Tap card to mark done - 04
Drizzle olive oil over the chicken and…
Drizzle olive oil over the chicken and vegetables, then sprinkle with the minced garlic, dried oregano, salt, and black pepper. Toss the vegetables gently on the pan with your hands to coat them evenly.
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Turn the chicken thigh skin-side or smooth-side…
Turn the chicken thigh skin-side or smooth-side up and arrange the vegetables around it so nothing is overlapping. This ensures everything roasts rather than steams.
Ready when: everything is assembled and ready to enjoy
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Roast in the preheated oven for 30…
Roast in the preheated oven for 30 to 35 minutes. You will know it is done when the vegetables are tender with lightly browned edges, and the chicken skin is crispy or the juices run clear when poked with a fork.
Allow: 30 to 35 minutes
Tap card to mark done - 07
Rest the chicken for 5 minutes before…
Rest the chicken for 5 minutes before serving to keep it juicy.
Allow: 5 minutes
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