Guide · Oct 22, 2026
Sheet-Pan Chicken, Quinoa and Roasted Vegetables
Paprika chicken breast roasted on one pan with broccoli, peppers and red onion, served with quinoa. Four portions in 35 minutes, built for meal prep.
Last updated
Short answer: Toss chicken pieces, broccoli, peppers and red onion with olive oil, paprika and garlic powder, roast at 425°F for 20 to 25 minutes, and serve over quinoa with lemon. Four portions, about 45 grams of protein each.
One pan, four dinners. This is the meal-prep recipe for weeks when you want your eating window decided in advance: cook it on Sunday, portion it, and each night's meal is a few minutes in the microwave.
Like every recipe on PingDiet, this one was developed by Michael Gonzales from standard ratios.
Don't crowd the pan
Vegetables piled on top of each other steam instead of roast. If everything doesn't fit in one layer, split it across two pans and swap their oven positions halfway.
Mix it up through the week
The same base works with different sauces: a spoon of the lemon-tahini sauce from our salmon bowl one night, salsa another.
Nutrition estimate
One portion comes out to about 474 calories, 47 g protein, 14 g fat, 39 g carbohydrate, 7 g fiber and 5 g sugar, with about 542 mg sodium. We worked that out from USDA FoodData Central values for each ingredient [1]. Ingredient sizes vary, so check your labels if you track numbers closely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077); Broccoli, raw (FDC ID 170379); Peppers, sweet, red, raw (FDC ID 170108); Onions, raw (FDC ID 170000); Oil, olive, salad or cooking (FDC ID 171413); Spices, paprika (FDC ID 171329); Spices, garlic powder (FDC ID 171325); Salt, table (FDC ID 173468); Quinoa, uncooked (FDC ID 168874). Accessed October 21, 2026. https://fdc.nal.usda.gov/
- FoodSafety.gov (U.S. Department of Health and Human Services). Safe Minimum Internal Temperature Chart. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- USDA Food Safety and Inspection Service. Leftovers and Food Safety. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety
- FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety. https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
Photo: a sheet pan of roasted chicken and vegetables with quinoa, an AI-generated image made for PingDiet.
Swaps and substitutions
- Chicken thighs stay juicier; roast them the same time, to 165°F.
- Use brown rice instead of quinoa.
- Swap the paprika for an Italian seasoning blend.
Sheet-Pan Chicken, Quinoa and Roasted Vegetables
Paprika chicken breast roasted on one pan with broccoli, peppers and red onion, served with quinoa. Four portions in 35 minutes, built for meal prep.
By Michael Gonzales
- Prep
- 10 min
- Cook
- 25 min
- Total
- 35 min
- Makes
- 4 portions
Ingredients
- 1½ lb boneless skinless chicken breasts, cut into 1-inch pieces
- 3 cups broccoli florets
- 2 bell peppers, any color, cut into strips
- 1 red onion, cut into wedges
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ¾ tsp salt
- black pepper
- 1 cup quinoa, uncooked, rinsed
- 2 cups water
- 1 lemon, cut into wedges
Method
- Heat the oven to 425°F (220°C).
- Put the quinoa and water in a small pot, bring to a boil, cover and simmer on low for 15 minutes. Turn off the heat and leave it covered.
- On a large sheet pan, toss the chicken, broccoli, peppers and onion with the olive oil, paprika, garlic powder, salt and a few grinds of pepper. Spread everything in one layer; use two pans if it's crowded.
- Roast for 20 to 25 minutes, stirring once halfway, until the vegetables are browned at the edges and the chicken reaches 165°F inside.
- Fluff the quinoa with a fork and divide it among four containers or plates. Top with the chicken and vegetables and squeeze lemon over everything.
Food safety and storage
- Cook chicken to 165°F.
- Refrigerate the portions within 2 hours of cooking.
- We'd eat leftovers within 3 to 4 days, the window USDA gives for most refrigerated leftovers.
- Reheat until steaming hot, to 165°F.
Nutrition per serving (estimate)
474 kcal · protein 47 g · carbs 39 g · fiber 7 g · fat 14 g · sugars 5 g · sodium 542 mg
Estimated from USDA FoodData Central; salt and pepper to taste not counted. Values change with brands and portion sizes.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.