Sheet Pan Garlic Parmesan Chicken & Roasted Winter Veggies

Fuel your winter training with this easy, protein-packed meal that will keep you energized and ready to hit more PRs.

Packed with 30g of protein per serving, this delicious meal combines tender chicken, roasted Brussels sprouts, and sweet butternut squash for a nutrient-dense dish that supports your performance and recovery.

The perfect blend of convenience and flavor, making it an ideal meal for athletes during winter training. The combination of juicy, protein-packed chicken, caramelized Brussels sprouts, and sweet butternut squash creates a hearty, nutrient-dense dish that fuels your body and satisfies your taste buds. The garlic and Parmesan add a savory touch that ties everything together, while the roasted vegetables provide a natural sweetness and crunch.

Nutrient Packed for Peak Performance

Brussels sprouts are rich in fiber, antioxidants, and vitamin C—perfect for supporting immune function during the colder months. Butternut squash provides a boost of complex carbohydrates, helping to sustain energy levels through tough training sessions while delivering a hefty dose of vitamins A and C for recovery and overall health.

Make It Even More Satisfying

If you need something more substantial, serve this flavorful meal over a bed of fluffy white rice for extra carbs or pair it with a side of warm, crispy garlic bread to round out the meal. Whatever your training goals, this meal is designed to support your nutrition while keeping things simple and delicious.

Easy to prepare and perfect for meal prep!

This recipe is incredibly easy to prepare—just toss everything onto a sheet pan, roast, and enjoy! Plus, you can easily double the recipe to ensure you have plenty of leftovers for busy days. Whether you're looking to meal prep for the week or feed a hungry family, this dish has you covered.

Ingredients

ingredients

• 1.5 lbs (24 oz) boneless, skinless chicken breast, cut into chunks

• 2 cups Brussels sprouts, halved

• 2 cups butternut squash, cubed

• 1 red onion, sliced

• 1 tbsp olive oil

• 1 tbsp balsamic vinegar

• 2 cloves garlic, minced

• 1 tsp dried thyme

• 1 tsp dried rosemary

• ½ cup grated Parmesan cheese

• 1 tsp salt

• ½ tsp black pepper

• ½ tsp red pepper flakes (optional)

Instructions

• Preheat oven to 400°F and line a large sheet pan with parchment paper.

• In a large bowl, toss the chicken breast chunks with olive oil, garlic, thyme, rosemary, salt, and pepper.

• Spread the chicken evenly on the sheet pan.

• In the same bowl, add brussels sprouts, butternut squash, and red onion. Drizzle with balsamic vinegar and sprinkle with red pepper flakes (if using). Toss to coat evenly.

• Arrange the vegetables around the chicken on the sheet pan.

• Roast for 25-30 minutes, stirring halfway through, until chicken is cooked through (internal temp of 165°F) and vegetables are tender.

• Sprinkle parmesan cheese over everything during the last 5 minutes of roasting.

• Serve hot and enjoy!

Nutrition Information

makes 4 servings

1 serving size: 6 oz (170g) cooked chicken breast, 1/2 cup (about 75g) Brussels sprouts, 1/2 cup (about 100g) butternut squash, 1/4 of the red onion mixture

• Calories 380

• Protein 30 grams

• Carbohydrates 35 grams

• Fat 12 grams

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hi, i’m katie!

As a former collegiate athlete and coach myself, I believe that nutrition is a vital component to athletic performance and can propel individuals closer to their goals.

I passionately believe that athletes perform best when well fed and supported. Having worked with national and international caliber athletes, it is my goal to make nutrition information accessible and available to all.

Thank you for visiting our page, I would love to hear from you and connect!