Easy Low Prep Dinner is my go-to on busy weeknights when I need a wholesome, satisfying meal without spending hours in the kitchen. With just 10 minutes of prep and 20 minutes of cooking, you'll have a delicious dinner on the table in half an hour.
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This one-pan wonder features tender chicken thighs roasted with a medley of bell peppers, zucchini, and red onion, all tossed in a simple honey-soy glaze. It's naturally gluten-free (if using tamari) and easily customizable with whatever veggies you have on hand.
The best part? Minimal cleanup, maximum flavor. Let me show you how to make it!
Why You'll Love This Recipe
About the Ingredients
1.5 lbs (680g) boneless, skinless chicken thighs
Chicken thighs stay juicy and are forgiving to cook. You can substitute chicken breasts, but reduce cooking time by 5 minutes to avoid drying out.
2 cups (200g) broccoli florets
Fresh broccoli adds crunch. Use frozen if you prefer, but thaw and pat dry before roasting to avoid sogginess.
1 red bell pepper, sliced (about 1 cup)
Red bell peppers are sweet and colorful. Any color works; green is slightly more bitter.
1 zucchini, sliced into half-moons (about 1 cup)
Zucchini cooks quickly. If you don't have it, use yellow squash or even asparagus.
1/2 red onion, sliced (about 1/2 cup)
Red onion adds a mild bite. Sweet onion or shallots are good substitutes.
2 tbsp (30ml) olive oil
Olive oil helps roast the veggies and prevents sticking. Avocado oil works too.
3 tbsp (45ml) low-sodium soy sauce (or tamari for gluten-free)
Soy sauce provides the savory base. Use tamari or coconut aminos for a gluten-free option.
2 tbsp (30ml) honey
Honey adds sweetness and helps caramelization. Maple syrup or agave are good substitutes.
2 cloves garlic, minced
Fresh garlic is best. Pre-minced garlic can be used, but use 1.5 teaspoons.
1 tsp (2g) smoked paprika
Smoked paprika adds a subtle smoky depth. Regular paprika works, or add a pinch of cayenne for heat.
1/2 tsp salt
Adjust to taste. If using regular soy sauce, you may want to reduce salt.
1/4 tsp black pepper
Freshly ground is best.
Tips & Tricks
- Cut chicken and veggies into similar-sized pieces to ensure even cooking.
- Don't overcrowd the pan; use a large rimmed baking sheet so ingredients roast, not steam.
- For extra caramelization, broil for the last 2 minutes, watching closely to prevent burning.
Pro Tips
Step-by-Step Instructions
1. Preheat Oven
Preheat your oven to 425°F (220°C). This high heat ensures the chicken gets golden and the veggies roast quickly.
2. Make the Glaze
In a small bowl, whisk together soy sauce, honey, minced garlic, smoked paprika, salt, and black pepper. Set aside.
3. Prep Ingredients
On a large rimmed baking sheet, combine chicken thighs, broccoli, bell pepper, zucchini, and red onion. Drizzle with olive oil and toss to coat.
4. Season and Glaze
Pour the glaze over the chicken and veggies. Use your hands or tongs to toss everything until evenly coated.
5. Arrange in Single Layer
Spread everything into a single layer, making sure chicken pieces are not overlapping. This ensures even roasting.
6. Roast
Roast in the preheated oven for 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F/74°C) and the veggies are tender-crisp with browned edges.
7. Rest and Serve
Remove from oven and let rest for 5 minutes. Serve hot, garnished with fresh herbs if desired.
Delicious Variations
- Swap the chicken for shrimp or tofu (reduce cooking time to 12-15 minutes for shrimp).
- Add 1/2 cup (75g) of pineapple chunks for a tropical twist.
- Use Italian seasoning instead of smoked paprika for a different flavor profile.
How to Store Easy Low Prep Dinner
Refrigerator
Store leftovers in an airtight container for up to 4 days.
Freezer
Freeze in a single layer on a baking sheet, then transfer to a freezer-safe bag for up to 3 months.
Reheating
Reheat in a 350°F (175°C) oven for 10 minutes, or microwave in 30-second intervals until heated through.
Frequently Asked Questions
Q: Can I use chicken breasts instead of thighs?
Yes, you can use chicken breasts, but they cook faster and can dry out. Reduce the cooking time by 5 minutes and check for doneness at 20 minutes.
Q: How do I know when the chicken is done?
The chicken is done when it reaches an internal temperature of 165°F (74°C) on an instant-read thermometer. If you don't have one, cut into the thickest piece and ensure no pink remains.
Q: Can I prep this dish ahead of time?
Yes, you can chop the veggies and mix the glaze up to 24 hours in advance. Store them separately in the fridge, then toss and roast when ready.
Q: What can I serve with this dinner?
This dish is great over rice, quinoa, or with crusty bread to soak up the delicious glaze.
Q: Is this recipe gluten-free?
To make it gluten-free, use tamari or coconut aminos instead of regular soy sauce. Always check labels to ensure no cross-contamination.
I hope you enjoy this Easy Low Prep Dinner as much as my family does! If you try it, leave a comment below and let me know how it turned out. Don't forget to share your photos on Instagram and tag me @yourhandle. Happy cooking!
Easy Low Prep Dinner
Easy Low Prep Dinner is a 20-minute one-pan meal with juicy chicken, colorful veggies, and a savory glaze that the whole family will love.
🧂 Ingredients
- 1.5 lbs (680g) boneless, skinless chicken thighs
- 2 cups (200g) broccoli florets
- 1 red bell pepper, sliced (about 1 cup)
- 1 zucchini, sliced into half-moons (about 1 cup)
- 1/2 red onion, sliced (about 1/2 cup)
- 2 tbsp (30ml) olive oil
- 3 tbsp (45ml) low-sodium soy sauce (or tamari for gluten-free)
- 2 tbsp (30ml) honey
- 2 cloves garlic, minced
- 1 tsp (2g) smoked paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
📋 Instructions
- 1Preheat Oven — Preheat your oven to 425°F (220°C). This high heat ensures the chicken gets golden and the veggies roast quickly.
- 2Make the Glaze — In a small bowl, whisk together soy sauce, honey, minced garlic, smoked paprika, salt, and black pepper. Set aside.
- 3Prep Ingredients — On a large rimmed baking sheet, combine chicken thighs, broccoli, bell pepper, zucchini, and red onion. Drizzle with olive oil and toss to coat.
- 4Season and Glaze — Pour the glaze over the chicken and veggies. Use your hands or tongs to toss everything until evenly coated.
- 5Arrange in Single Layer — Spread everything into a single layer, making sure chicken pieces are not overlapping. This ensures even roasting.
- 6Roast — Roast in the preheated oven for 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F/74°C) and the veggies are tender-crisp with browned edges.
- 7Rest and Serve — Remove from oven and let rest for 5 minutes. Serve hot, garnished with fresh herbs if desired.
