Sheet Pan Chicken and Asparagus Bowl

Chicken and Asparagus with Oyster Sauce

We get it, meal prep fam. You’re really, super busy in your life, especially if you work or go to school full-time. Just like any other human being, you have to take care of your physical needs in order to perform well, but sometimes it can be extremely challenging to find the time to do things like cook all your meals. But don’t let yourself fall into the trap of eating fast food just because cooking is impractical! That’s truly one of the coolest things about meal prep—It’s a one-and-done solution for those of us who are trying to time-manage our busy lives!  This sheet pan chicken and asparagus meal prep is easy to make ahead and perfect for any weeknight.

Sheet Pan Chicken and Asparagus

If that sounds like one of the challenges you face, then you will love what we’ve got cookin’ for you today—A chicken asparagus sheet pan meal prep recipe! Using only 4 main ingredients and 25 minutes to prepare and cook, we love this meal prep recipe for its absolute simplicity. Simple doesn’t mean bland, though, because the chicken in this meal prep recipe is seasoned with savory oyster sauce and bits of minced fresh garlic! What’s more, this is a fantastic option for anyone because it yields large portion sizes, meaning you get more food for when your body needs it, for less effort!

Sheet Pan Chicken and Asparagus Ingredients

  • Oil spray
  • 1.5-pound chicken boneless skinless thigh or breast
  • 1 pound asparagus, tough ends trimmed
  • 1/4 cup oyster sauce
  • 2 large cloves garlic, minced

The recipe produces a juicy chicken and tender asparagus combo that is super flavorful. It goes perfect with steamed brown rice or other healthy rice alternatives.

This sheet pan chicken and asparagus are perfect for your weekly meal-prep as well, because it tastes great no matter if it’s hot or cold!

For 35 More Sheet Pan recipes, Click Here

How long will this Sheet Pan Chicken Asparagus last for?

In general, a cooked chicken will last about  4 days in the refrigerator when stored properly. This is perfect because this meal prep recipe yields 4 portions—enough for you to eat it once a day if you want!

Can this Sheet Pan Chicken Asparagus be frozen?

Yes, it can! Chicken and veggies are great for freezing and should last around 6 months. Just reheat and eat!

How do you make this Sheet Pan Chicken Asparagus?

As we mentioned earlier, one of the best parts of this meal prep recipe is its pure simplicity! To make it, begin by preheating your oven to 425° F. While you wait, line a baking sheet (like one of these fantastic commercial ones from Nordic Ware) with foil, and spray with a thin coating of oil for easy cleanup. Next, arrange the asparagus onto the baking sheet without overlapping. Now place chicken on the stem side of the asparagus,— Remembering not to overlap here as well is important because it ensures uniform cooking! Time to make the seasoning! Do this by mixing oyster sauce and minced garlic in a small bowl, then brush over the chicken and the asparagus. Bake until the chicken is cooked through, which will take about 20 minutes. Serve hot or cold over steamed rice. Delish!

How to portion this Sheet Pan Chicken Asparagus?

We think this meal prep recipe is best enjoyed in a simple-yet-efficient single-compartment meal prep container! If you’re new to this world of meal prep and need guidance, we suggest heading over to our article, Ultimate Guide to Meal Prep Containers.

More Sheet Pan meal prep recipes:

Sheet pan meals are delicious and oh-so-simple, and that’s why we love them so much at MPOF! If you want even more of sheet pan meal prep recipes, check out these Zesty Stuffed Poblano Peppers or Sriracha Honey Glazed Salmon, if you’re in the mood for something sweet yet spicy!

Other tips for making this Sheet Pan Chicken Asparagus:

  • We suggest using steamed brown rice, or any healthy rice alternative (like cauliflower rice!)
  • Delicious whether served hot or cold!
Sheet-Pan-Chicken-Asaparagus_001
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3 from 20 votes

Easy Sheet Pan Chicken and Asparagus

This sheet pan chicken and asparagus are perfect for your weekly meal-prep as well, because it tastes great no matter if it’s hot or cold!
Course Lunch
Cuisine Asian
Keyword Chicken, Meal Prep
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 servings

Ingredients

  • Oil spray
  • 1.5 lbs Chicken boneless skinless thigh or breast
  • 1 lbs Asparagus tough ends trimmed
  • 1/4 cup Oyster sauce
  • 2 cloves garlic minced

Instructions

  • Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil for easy clean. Spray on a thin layer of oil.
  • Arrange asparagus onto the baking sheet without overlapping. Place chicken on the stem side of the asparagus without overlapping.
  • Mix oyster sauce and minced garlic in a small bowl. Brush over the chicken and the asparagus.
  • Bake until the chicken is cooked through, about 20 minutes.
  • Serve hot or cold over steamed rice

Notes

Nutrition: 241 calories, 30g Protein | 11g Fat | 9g Carbs
Recipe credit: Omnivore’s Cookbook

4 Comments on "Sheet Pan Chicken and Asparagus Bowl"

  1. Vicki Coleman | April 15, 2017 at 5:56 pm | Reply

    Going to make this on Monday!

  2. Is there something we can use in place of oyster sauce? If you check the ingredients it’s not really 21dsd friendly. Or Paleo friendly

    • Hey Christin – Some people add a few drops of Worcestershire sauce to soy sauce, which is meant to replace oyster sauce. Even fish sauce is used as a replacement for oyster sauce in some food recipes. There is also a vegetarian and vegan version

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