One Pan Chicken and Vegetables: Five Simple Dinners
One Pan Chicken and Vegetables makes weeknight cooking quick, gentle, and low-stress, with balanced plates built around vegetables, whole-food protein, and healthy fats.
Cooking for one or two often means wanting fewer steps and less cleanup. One-pan dinners cut washing up and let you focus on tasty, balanced bites: lean chicken, plenty of vegetables, and a touch of olive oil.
Portions and textures here favor softer, easy-to-chew results with tips to make the chicken more tender, reduce sodium, and keep meals light on the stomach.
Ingredients You’ll Need
- 8–10 oz boneless, skinless chicken thighs (or 1 large chicken breast), cut into 1-inch pieces
- 1 tablespoon extra-virgin olive oil
- 1 small carrot, sliced on the bias (about 1/2 cup)
Also used: cauliflower florets, zucchini, cherry tomatoes, a splash of low-sodium broth and lemon, herbs, and optional yogurt or mashed avocado for creaminess. Serve with rice, mashed potato, or soft bread if desired.
Step-by-Step Recipe
- Pat the chicken dry and cut into 1-inch pieces; season lightly with salt, pepper, smoked paprika, and thyme.
- Heat olive oil in a medium skillet over medium heat, sear chicken 2–3 minutes until lightly browned, then remove. Sauté onion and carrot with a splash of broth until soft, add garlic if using, then add cauliflower and zucchini.
- Return the chicken, pour in remaining broth and lemon juice, reduce heat to low, cover and simmer 8–12 minutes until chicken is cooked and vegetables are tender. Stir in tomatoes and herbs, warm 1–2 minutes, and finish with a spoonful of yogurt or mashed avocado if you like.
Tips and Easy Variations
Make it easier to chew
- Slice the chicken thinly or cut into small pieces for faster, more tender bites.
- Simmer covered in broth until very tender, up to 12 minutes or a little longer if needed.
- Add a spoonful of plain yogurt or mashed avocado at the end to soften texture and reduce acidity.
Lower salt & gentle digestion
- Use low-sodium broth and taste before adding table salt.
- Rely on lemon and fresh herbs for bright flavor without extra sodium.
- Reduce or omit raw garlic and onion, or cook them longer to mellow flavor.
Simple one-pan variations
- Lemon-Dill Chicken: swap thyme for dill and add lemon slices while simmering.
- Mediterranean: add olives, capers, oregano, and finish with olive oil and parsley.
- Soft Curry: stir in mild curry powder and finish with a little coconut milk for creaminess.
Quick variation ideas
- Herby Mustard: mix whole-grain mustard into the broth and finish with yogurt and parsley.
- Swap vegetables based on what’s soft and in season for easier chewing.
- These options plus the base recipe give you five easy one-pan dinners from the same method.
Storage and Leftovers
Fridge
Cool within two hours and refrigerate in an airtight container for up to 3 days.
Freezer
Freeze cooked chicken and vegetables for up to 2 months; thaw in the fridge before reheating.
Reheating
Reheat gently on the stovetop over low heat with a splash of broth to keep the chicken moist and tender.
Conclusion
Try this One Pan Chicken and Vegetables routine for simple, gentle weeknight dinners that follow the Nutritional Pyramid 2026–2030. One-pan cooking keeps portions sensible, cleanup small, and meals digestion-friendly.
With small adjustments for salt, texture, and flavor you can make five different meals from the same easy method—perfect for small households and simple meal planning.
FAQ
Can I use chicken breast instead of thighs?▶
Yes. Slice the breast thinly so it cooks quickly and stays tender, and simmer a little longer if needed to reach the desired softness.
What if I can’t eat dairy?▶
Skip the yogurt and use mashed avocado or a splash of coconut milk for creaminess. These keep the dish gentle and dairy-free.
