One Sheet Pan Dinner

Photo courtesy of Bond Trainer, Shem Brown

Photo courtesy of Bond Trainer, Shem Brown


Shem’s Favorite One Sheet Pan Dinner

This is a quick, nutritious, and delicious recipe for those on the go! Super simple ingredients, easy prep, and quick clean up! If you are a party of one or two you’ll have plenty left over for lunch or another dinner!

As a trainer at Bond, I often have early mornings where I am at the gym by 5:00am. I like to have meals prepped so I can take my lunch to work - and this recipe is one of my go-to’s!

Prep time: 8-10 minutes

Cook time: 40-50 minutes (everything will be in the oven, so you can multitask while it’s cooking!)

Recipe Yields: 4-6 servings


1.5-2 lbs boneless, skinless chicken breast

1 head of broccoli (or one bag)

1 head of cauliflower (or one bag)

2-3 sweet potatoes (cubed)

1 bag of sliced mushrooms (10 oz.)

1 red onion (sliced or diced)

1 can garbanzo beans

2 lemons

Olive oil (3-4 tablespoons)

Salt & Pepper (to taste)

Paprika (optional, to taste)


  1. Preheat the oven to 400 degrees.

  2. Place your favorite veggies in a large bowl and toss with the juice of one lemon and enough olive oil to coat veggies, salt and pepper to taste. Place on a large cooking tray (I like to place a sheet of parchment paper on the tray for easier clean up) and add thin slices of the second lemon, seeds removed, and place in oven on center rack. Cook for 20-30 minutes.

  3. While veggies cook, prep the chicken breasts. If whole breast, split them then season both sides with salt and pepper (I also add paprika for extra flavor and color).

  4. Add chicken to tray and cook for another 20 minutes, turning chicken over halfway through.

  5. When chicken is cooked, verify veggies are cooked (you should be able to pierce them with a fork). If veggies need to cook longer, remove chicken to a large plate and cover with foil to keep warm. Serve and enjoy!

Ingredients for Shem’s One Sheet Pan Dinner

Ingredients for Shem’s One Sheet Pan Dinner

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