This is the kind of dinner that works when the fridge is not particularly exciting and you do not want extra dishes. Everything cooks on one pan, and the pumpkin seeds add a salty crunch without another cooking step.
Use boneless chicken thighs for a forgiving, budget-friendly option, or swap in chicken breast if that is what you have.
What you’ll need
- 1 pound boneless, skinless chicken thighs
- 1 medium sweet potato, cut into 3/4-inch cubes
- 1 large head broccoli, cut into florets
- 1/4 cup pumpkin seeds
- 1 lemon
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and pepper
Make it
- Heat the oven to 425°F. Line a sheet pan with parchment if you want easier cleanup.
- Toss the sweet potato with 1 tablespoon olive oil, garlic powder, paprika, salt, and pepper. Roast for 12 minutes.
- While it roasts, toss the chicken and broccoli with the remaining olive oil, salt, and pepper.
- Add the chicken and broccoli to the pan. Roast for 16 to 20 minutes, until the chicken is cooked through and the broccoli has browned at the edges.
- Squeeze lemon over everything and scatter with pumpkin seeds before serving.
Why these ingredients
Chicken provides protein and several B vitamins, including B6 and B12, which help support normal energy metabolism and overall nutrient adequacy. Sweet potato and broccoli bring fiber, helping make the meal more filling and supporting steadier digestion after eating. Their colorful plant compounds also contribute to dietary variety.
Broccoli provides folate and vitamin C, while pumpkin seeds add magnesium, zinc, iron, and unsaturated fats. Those nutrients are useful building blocks in a brain-health-oriented eating pattern, where adequate protein, minerals, fiber, and a range of plant foods matter more than any single ingredient. Olive oil adds mostly unsaturated fat, a practical choice for meals that also support vascular health.
Make it easier
Buy pre-cut broccoli florets and use a bag of frozen sweet potato cubes if available. Make two pans at once, then refrigerate leftovers for up to 3 days. Reheat and tuck into a wrap, or serve over leftover rice or couscous for lunch.