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Easy 5-Day Sheet Pan Chicken and Veggie Meal Prep with Lemon Tahini

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A simple and flavorful sheet pan meal prep featuring juicy roasted chicken breasts and caramelized vegetables, drizzled with a bright and creamy lemon tahini sauce. Perfect for busy weekdays and meal prepping for five days.

Ingredients

Scale
  • 5 boneless, skinless chicken breasts (about 6 oz / 170 g each)
  • 2 large carrots, peeled and cut into sticks
  • 2 bell peppers (red and yellow), sliced into strips
  • 1 medium zucchini, sliced into half-moons
  • 1 red onion, cut into wedges
  • 1 cup cherry tomatoes (optional)
  • 3 tbsp extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • ½ tsp dried oregano
  • Salt and freshly ground black pepper to taste
  • Lemon Tahini Sauce:
  • ¼ cup tahini
  • Juice of 1 large lemon (about 3 tbsp)
  • 1 tbsp maple syrup or honey
  • 1 garlic clove, minced
  • 2 tbsp water (plus more to thin sauce if needed)
  • Salt to taste

Instructions

  1. Preheat the oven to 425°F (220°C).
  2. Pat dry the chicken breasts with paper towels. In a bowl, mix 2 tbsp olive oil, minced garlic, smoked paprika, cumin, oregano, salt, and pepper. Toss chicken breasts in the mixture until fully coated. Marinate for 10 minutes if possible.
  3. In a separate bowl, combine carrots, bell peppers, zucchini, red onion, and cherry tomatoes. Drizzle with 1 tbsp olive oil, season with salt and pepper, and toss to coat evenly.
  4. Line a large rimmed baking sheet with parchment paper. Spread the veggies in an even layer, leaving space for the chicken breasts. Place chicken on the pan, smooth side up.
  5. Roast in the preheated oven for 20-25 minutes, flipping the chicken halfway through if desired. Chicken should reach an internal temperature of 165°F (74°C) and vegetables should be tender with charred edges.
  6. While roasting, whisk together tahini, lemon juice, maple syrup or honey, minced garlic, salt, and 2 tbsp water in a small bowl. Add more water a teaspoon at a time until sauce is smooth and pourable.
  7. Let the chicken rest for 5 minutes after roasting. Divide chicken and veggies into five meal prep containers. Drizzle with lemon tahini sauce or pack sauce separately.

Notes

Do not overcrowd the pan to ensure roasting instead of steaming. Pat chicken dry for better browning. Use a meat thermometer to avoid overcooking chicken. The tahini sauce thickens in the fridge; thin with water before serving. Vegetables can be swapped seasonally. For crispier chicken skin, coat with almond or chickpea flour. Sauce can be stored separately to keep veggies crisp.

Nutrition

Keywords: sheet pan chicken, meal prep, lemon tahini sauce, roasted vegetables, easy dinner, healthy meal, weekday meal prep

Find it online: https://zorbmeal.com/easy-5-day-sheet-pan-chicken-and-veggie-meal-prep-with-lemon-tahini-perfect-for-busy-weekdays/