Chicken With Green Beans and Sweet Potatoes Meal Prep
45 min
|
easy
|
high-protein,
Mediterranean diet,
paleo-friendly
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 20 min | 25 min | 45 min |
Introduction
This chicken with green beans and sweet potatoes meal prep is a simple, colorful way to eat well all week long.
Juicy oven-baked chicken, tender green beans, and caramelized sweet potatoes all roast up on separate pans for easy cooking.
It is perfect for work lunches, busy weeknights, or anyone who wants a healthy, no-fuss grab-and-go meal.
Ingredients (4 servings)
Ingredients for the Chicken
Ingredients for the Green Beans
Ingredients for the Sweet Potatoes
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How to Make Chicken With Green Beans and Sweet Potatoes Meal Prep
-
Preheat oven and prepare pans
Preheat your oven to 400°F and line two large sheet pans with parchment paper or foil.
-
Season the chicken
Pat the chicken breasts dry with paper towels so the seasoning sticks well.
In a small bowl, mix olive oil, garlic powder, onion powder, chicken bouillon, thyme, parsley, paprika, salt, and pepper.
-
Coat and rest the chicken
Rub the seasoning paste all over the chicken and let it sit while you prep the vegetables.
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Prep and season the sweet potatoes
Peel the sweet potatoes if you like, then cut them into even 1-inch cubes.
Toss the cubes with olive oil, paprika, garlic powder, salt, and pepper right on one sheet pan.
-
Start roasting the sweet potatoes
Spread the sweet potatoes in a single layer and roast for 10 minutes to give them a head start.
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Season the green beans
Trim any remaining ends from the green beans and pat them dry with a clean towel.
In a bowl, toss green beans with olive oil, garlic powder, salt, and pepper until coated.
-
Add chicken and green beans to roast
After 10 minutes, pull out the sweet potatoes and give them a quick stir with a spatula.
Arrange the seasoned chicken breasts on the second sheet pan and spread green beans in a single layer around them.
Return both pans to the oven and roast for 15 to 18 minutes, switching pan positions halfway through.
-
Check doneness and rest the chicken
Make sure the chicken reaches 165°F in the thickest part and the sweet potatoes are fork tender.
The green beans should look bright green with lightly browned spots and a crisp-tender bite.
Let the chicken rest for 5 to 10 minutes before slicing to keep it juicy for meal prep.
-
Portion for meal prep and store
Slice or cube the chicken, then divide chicken, green beans, and sweet potatoes evenly between four airtight containers.
Cool completely, then refrigerate for up to four days or freeze for up to two months.
Substitutions
- Chicken breasts -> boneless skinless chicken thighs
- Use boneless, skinless thighs of similar weight and roast until they reach 175°F for extra tenderness. Thighs stay juicier in the fridge and reheat very well for busy weeknights.
- Sweet potatoes -> butternut squash cubes
- Swap in 1-inch butternut squash cubes and roast using the same timing as the sweet potatoes. The flavor is slightly nuttier, but you still get that sweet, caramelized edge.
- Green beans -> broccoli florets
- Use small broccoli florets, tossing them with the same seasoning and roasting for 12 to 15 minutes. Broccoli gets crisp and slightly charred, which adds a deeper roasted flavor to the meal.
Tips
- Cut vegetables the same size
- Keep sweet potato cubes close to 1 inch so they cook evenly and finish around the same time as everything else.
- Use a meat thermometer
- An instant-read thermometer avoids guesswork, so the chicken stays juicy without overcooking or drying out in reheats.
- Do not crowd the pans
- Leave a little space between chicken pieces and vegetables to help browning and prevent steaming.
- Season to taste after reheating
- When reheating portions, add a pinch of salt, pepper, or extra paprika to wake the flavors back up.
- Use divided containers for crisp texture
- If you like firmer green beans, store them separately so steam from potatoes does not soften them.
Nutrition Facts *
| Energy | 410 | kcal |
|---|---|---|
| Protein | 50 | g |
| Total Fat | 10 | g |
| Carbohydrates | 32 | g |
| Dietary Fiber | 9 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How can I keep the chicken from drying out during reheating?
- Slice the chicken thicker, about 1-inch strips, so it holds moisture better in the fridge. Reheat gently in the microwave with a splash of water or broth and cover the container.
- Can I cook everything on one sheet pan instead of two?
- Yes, use an extra large sheet pan and keep chicken, beans, and potatoes in separate zones. Make sure nothing overlaps much, or you will lose browning and get soggy vegetables.
- How long will these meal prep bowls stay fresh in the fridge?
- Stored in airtight containers, they keep well for up to four days in the refrigerator. After that, the texture of the green beans softens and the chicken can taste a little stale.
- Can I make this recipe with frozen green beans or frozen sweet potatoes?
- You can, but do not thaw them, or they release too much water on the pan. Expect less browning and a softer texture, though the flavors still stay comforting and tasty.
- What is the best way to freeze this meal prep?
- Cool everything completely, then freeze portions in freezer-safe containers or bags with as much air removed as possible. Reheat from frozen in the microwave or thaw overnight in the fridge for gentler reheating.
Serving Suggestions
This simple sheet pan chicken dinner doubles as a satisfying lunch prep that actually tastes good on day four.
Serve with a lemon wedge, hot sauce, or a dollop of Greek yogurt to change the vibe during the week.
Reviews
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tastegalxo, St. Louis: Such a solid meal prep win 🙌 The chicken stayed juicy and the sweet potatoes caramelized beautifully, plus the green beans had that perfect crisp-tender bite. I squeezed a little lemon on top when reheating and it was amazing!
: Love hearing that it meal-prepped so well and stayed juicy with caramelized sweet potatoes! That lemon squeeze on reheat is a perfect finishing touch. 😊
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