Sheet-Pan One Pan Chicken and Vegetables
Bright, low-sodium sheet-pan chicken fajita bowls that are easy to prep and kind to digestion.
This one-pan dinner is written for 1–2 servings, so you won’t waste food. It uses common supermarket ingredients and a single sheet pan. The steps keep textures gentle — roast until tender, then steam briefly so vegetables and chicken are soft and easy to chew.
Cleanup is light: toss a sheet of parchment on the pan, and you’re done. Swap the brown rice for cauliflower rice if you want a lighter, easier-to-digest base.
Ingredients You’ll Need
- 2 small boneless, skinless chicken thighs (about 8–10 oz) or 1 medium chicken breast (about 8–10 oz), sliced into 1/2‑inch strips
- 1 small red bell pepper, sliced into 1/2‑inch strips
- 1 small yellow or orange bell pepper, sliced into 1/2‑inch strips
- 1 small sweet onion or 3–4 scallions, sliced
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon ground cumin
- 3/4 teaspoon smoked paprika (or regular paprika)
- 1/2 teaspoon garlic powder
- Freshly ground black pepper, to taste
- Zest and juice of 1/2 lime
- 1/4 cup low-sodium chicken or vegetable broth (optional, for finishing)
- Optional toppings: 2 tablespoons plain Greek yogurt or mashed avocado, chopped cilantro, lime wedges
- To serve: 1/2–1 cup cooked brown rice, quinoa, or cauliflower rice
You can serve this meal with rice, quinoa, mashed potatoes, or cauliflower rice for a gentler option; keep grains separate from leftovers to avoid sogginess.
Step-by-Step Recipe
- Preheat oven to 400°F (200°C). Line a small sheet pan with parchment for easy cleanup.
- Pat chicken dry and slice into 1/2‑inch strips for quicker cooking and softer bites. Place in a bowl.
- Toss the sliced peppers and onion with half the olive oil, a pinch of black pepper, and a light sprinkle of the cumin and paprika (about 1/2 tsp combined).
- In the chicken bowl, add remaining olive oil, remaining spices (cumin, paprika, garlic powder), lime zest, and a squeeze of lime juice. Toss to coat.
- Arrange chicken and vegetables on the sheet pan in a single layer. Roast 15 minutes. If you want extra-soft vegetables, cover loosely with foil and roast an additional 5–7 minutes.
- Optional gentle finish: remove pan, add 1/4 cup low-sodium broth, and lightly toss. Cover and let steam off the heat for 3–4 minutes to make chicken and peppers very tender.
- Serve over warm brown rice, quinoa, or cauliflower rice. Top with Greek yogurt or mashed avocado, chopped cilantro, and a lime wedge.
Tips and Easy Variations
Texture tips
- Slice chicken thin or shred after cooking for easier chewing.
- Steam the roasted pan briefly with a splash of broth to soften vegetables.
- Cover with foil while roasting for very tender results.
Lower sodium & digestion
- Skip added salt and use lime, herbs, and smoked paprika for flavor.
- Use low-sodium broth or omit it if your doctor advises limiting salt.
- Remove pepper seeds and pith if they upset your stomach.
Swaps & make-ahead
- Vegetarian option: replace chicken with firm tofu or chickpeas, pressing tofu first.
- Lighter base: swap brown rice for cauliflower rice or well-cooked quinoa.
- Make-ahead: season chicken and slice vegetables in the morning for quick roasting.
Quick softening tricks
- Add 1/4 cup low-sodium broth and cover to steam for 3–4 minutes.
- Slice ingredients thinner for faster cooking and gentler texture.
- Serve with cauliflower rice to make the meal lighter and easier to digest.
Storage and Leftovers
Fridge
Refrigerate leftovers in an airtight container for up to 3–4 days. Keep grains separate to prevent sogginess.
Freezer
Freeze cooked chicken and peppers flat in a freezer-safe bag for single-serve portions. Thaw overnight in the fridge before reheating.
Reheating
Reheat gently in a skillet with a splash of broth over low heat, or microwave covered for 1–2 minutes until warm to avoid drying out the chicken.
Conclusion
Give these Sheet-Pan One Pan Chicken and Vegetables fajita bowls a try. They’re small-batch, low-sodium, and easy on digestion while delivering familiar fajita flavors.
This one-pan meal supports the Nutritional Pyramid 2026–2030 approach with lots of vegetables, lean protein, and modest healthy fats, all with minimal cleanup.
FAQ
Can I use chicken breast instead of thighs?▶
Yes. Slice breast thin so it cooks quickly and stays tender. Use the optional steam step to help keep the breast moist.
Is cauliflower rice a good substitute?▶
Yes. Cauliflower rice is lighter and easier to digest for many people; warm it briefly in a pan before serving for best texture.
