One-Pan Roasted Chicken and Cozy Veggie Traybake
A colorful, low-effort dinner featuring tender chicken breast, sweet roasted carrots, baby potatoes, and crisp broccoli, topped with a cool garlic-herb yogurt sauce.
Prep
15 min
Cook
27 min
Total
42 min
Makes
2 servings
Created together. Shared with you.
Made by Heather + Lila
Heather 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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
27 min
Total
42 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Mixing bowl · Knife and cutting board
Time saver
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the chicken and vegetables in a warm oven or skillet; serve the yogurt cold.
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 8 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, potato, carrot, bell pepper, and red onion into even 1 inch (2.5cm) pieces. Cut the broccoli into bite-sized florets.
Tap card to mark done - 03
Place the chicken breast
Place the chicken breast, potato, carrot, bell pepper, and red onion onto a large baking sheet. Drizzle with olive oil and toss with garlic powder, salt, and pepper until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Spread the ingredients in a single layer
Spread the ingredients in a single layer, ensuring they are not crowded so they roast rather than steam.
Tap card to mark done - 05
Roast in the preheated oven for 15…
Roast in the preheated oven for 15 minutes.
Allow: 15 minutes
Tap card to mark done - 06
Remove the baking sheet from the oven
Remove the baking sheet from the oven, add the broccoli florets to the tray, and gently toss. Return to the oven for another 10 to 12 minutes until the chicken is cooked through and the potatoes are tender when pierced with a fork.
Look for: the chicken is cooked through and the potatoes are tender when pierced with a fork
Tap card to mark done - 07
Mix the greek yogurt with minced garlic…
While roasting, mix the greek yogurt with minced garlic clove, lemon juice, salt, and pepper in a small bowl until smooth.
Look for: smooth
Tap card to mark done - 08
Divide the roasted chicken and vegetables onto…
Divide the roasted chicken and vegetables onto plates and serve immediately with a dollop of the garlic-lemon yogurt sauce.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.