Sheet Pan Italian Herb Chicken and Roasted Harvest Vegetables
Tender chicken breast roasted on a single sheet pan alongside sweet potato, Brussels sprouts, broccoli, red onion, and zucchini. A simple, hands-off dinner that makes healthy eating easy for the whole family.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
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
Time saver
Meal Prep: Leftovers store beautifully in airtight containers in the refrigerator for up to 4 days, making this an excellent option for quick lunches.
Do these three things first
- 1Prep the Oven and Pan: 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 5 steps complete
Next: Prep the Oven and Pan
- 01
Prep the Oven and Pan
Prep the Oven and Pan: Preheat your oven to 400°F (204°C). Line a large, rimmed baking sheet with parchment paper or aluminum foil for easy cleanup.
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Season the Chicken
Season the Chicken: Pat the chicken breast dry with a paper towel. Place it on one side of the prepared baking sheet. Rub the chicken with half of the olive oil, then season evenly with the Italian seasoning, salt, and black pepper.
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Arrange the Vegetables
Arrange the Vegetables: Empty the pre-seasoned frozen vegetable mix (containing Brussels sprouts, sweet potato, broccoli, red onion, and zucchini) onto the other side of the baking sheet. Drizzle with the remaining olive oil and toss lightly to coat, ensuring they are spread out in a single layer so they roast instead of steam.
Ready when: everything is assembled and ready to enjoy
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Bake
Bake: Place the sheet pan in the center of the oven and bake for 25 to 30 minutes. You will know it is done when the chicken is golden brown and reaches an internal temperature of 165°F (74°C), and the vegetables are tender with lightly browned edges.
Allow: 25 to 30 minutes
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Rest and Serve
Rest and Serve: Remove the sheet pan from the oven. Let the chicken rest for 5 minutes before slicing it to keep it juicy. Serve hot beside the roasted harvest vegetables.
Allow: 5 minutes
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