One-Pan Garlic Herb Chicken Thighs with Vegetables
Juicy chicken thighs baked on a single pan alongside tender carrots, zucchini, and green beans. Seasoned with garlic and herbs for a soothing, effortless dinner on low-energy days.
Prep
10 min
Cook
25 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by June + Lila
June 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
Everyday 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Knife and cutting board
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large rimmed baking sheet with pa…
- 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 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Cut 1 carrot into thin 0
Cut 1 carrot into thin 0.25-inch (0.6cm) rounds, chop 0.5 zucchini into 0.5-inch (1.2cm) half-moons, and trim 50g of green beans.
Tap card to mark done - 03
Place 150g chicken thigh
Place 150g chicken thigh, carrot rounds, zucchini half-moons, and trimmed green beans onto the prepared baking sheet.
Tap card to mark done - 04
Drizzle 1 tbsp olive oil evenly over…
Drizzle 1 tbsp olive oil evenly over the chicken and vegetables.
Tap card to mark done - 05
Sprinkle 0
Sprinkle 0.5 tsp garlic powder, 0.5 tsp italian seasoning, 0.25 tsp salt, and 0.25 tsp black pepper over everything, tossing the vegetables gently to coat.
Tap card to mark done - 06
Arrange the chicken thighs smooth-side up in…
Arrange the chicken thighs smooth-side up in the center, surrounding them with the vegetables in a single layer so they roast evenly.
Ready when: everything is assembled and ready to enjoy
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Bake in the preheated oven for 25…
Bake in the preheated oven for 25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the carrots are fork-tender.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the carrots are fork-tender
Tap card to mark done - 08
Remove from the oven and let the…
Remove from the oven and let the chicken rest on the baking sheet for 5 minutes before serving.
Allow: 5 minutes
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