Warm Sheet-Pan Chicken and Roasted Vegetable Bowl
Tender roasted chicken breast served over warm quinoa with caramelized zucchini, red bell peppers, and a sprinkle of pumpkin seeds.
Prep
15 min
Cook
20 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Knife and cutting board
Time saver
Meal Prep Friendly: You can roast double the vegetables and chicken to easily store in the fridge for quick lunches later in the week.
Do these three things first
- 1Preheat your oven to 400°F (200°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: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Chop the chicken breast
Chop the chicken breast, zucchini, red bell pepper, and red onion into bite-sized pieces about 1 inch (2.5cm) thick.
Tap card to mark done - 03
Place the chopped chicken breast and vegetables…
Place the chopped chicken breast and vegetables onto a large baking sheet. Drizzle with olive oil and toss to coat evenly.
Tap card to mark done - 04
Roast in the preheated oven for 20…
Roast in the preheated oven for 20 minutes, or until the chicken is cooked through (reaches an internal temperature of 165°F (74°C)) and the vegetables are tender with lightly browned edges.
Look for: the chicken is cooked through (reaches an internal temperature of 165°F (74°C)) and the vegetables are tender with lightly browned edges
Tap card to mark done - 05
Rinse the quinoa under cold water
While roasting, rinse the quinoa under cold water. In a small saucepan, combine the quinoa with 0.5 cups of water. Bring to a boil, then cover, lower heat, and simmer for 15 minutes until the water is fully absorbed and the quinoa is fluffy.
Look for: the water is fully absorbed and the quinoa is fluffy
Tap card to mark done - 06
Assemble by placing the warm quinoa in…
Assemble by placing the warm quinoa in a serving bowl, topping it with the roasted chicken and vegetables, and garnishing with pumpkin seeds.
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