Why This Recipe is Perfect for Halloween Week:

✅ Quick & Easy: 10 min prep, pop it in the oven while you’re getting costumes ready
✅ Family-Friendly: Kids love the fun name and colourful veggies
✅ Protein-Packed: Keeps everyone full and balanced before candy time
✅ One Pan: Minimal cleanup = more time for trick-or-treating!
✅ Strategic Timing: Perfect pre-Halloween dinner that sets kids (and adults) up for balanced blood sugar before treats

One-Pan “Monster Mash” Chicken & Veggie Bake

Prep Time: 10 minutes
Cook Time: 30 minutes
Serves: 4

Ingredients:

For the Chicken & Veggies:

  • 4 boneless, skinless chicken breasts (or 6-8 thighs)
  • 3 cups broccoli florets (the “monster trees” 🌲)
  • 2 bell peppers (orange and green for Halloween colours!), chopped
  • 2 cups cherry tomatoes
  • 1 large sweet potato, cubed (about 2 cups)
  • 3 tbsp avocado oil
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp Italian seasoning
  • ½ tsp onion powder
  • Salt and pepper to taste
  • Fresh lemon wedges
 

Optional Toppings:

  • Fresh parsley or basil
  • Grated parmesan cheese
  • Red pepper flakes
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Instructions:

1. Preheat & Prep:

  • Preheat oven to 425°F (220°C)
  • Line a large baking sheet with parchment paper
  •  

2. Season Everything:

  • Pat chicken dry and place on one side of the baking sheet
  • Arrange all veggies around the chicken
  • Drizzle everything with avocado oil
  • Sprinkle garlic powder, paprika, Italian seasoning, onion powder, salt, and pepper over chicken and veggies
  • Use your hands to massage seasonings into chicken and toss veggies to coat
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3. Bake:

  • Bake for 25-30 minutes until:
    • Chicken reaches 165°F internal temperature
    • Veggies are tender and slightly caramelized
    • Sweet potatoes are fork-tender
    •  

4. Serve:

  • Squeeze fresh lemon over everything
  • Garnish with fresh herbs if desired
  • Serve immediately while hot!
  •  

Nutrition Per Serving (approximate):

  • Calories: 380
  • Protein: 42g
  • Carbohydrates: 24g
  • Fiber: 6g
  • Fat: 12g
  •  

Why This Works for Halloween:

🎃 Pre-Trick-or-Treating Fuel: High protein and fiber keeps blood sugar stable before candy consumption

👻 Kid-Approved: Colorful veggies and fun “monster” theme makes it engaging for kids

🍬 Strategic Nutrition: Eating a balanced dinner BEFORE Halloween activities helps prevent:

  • Sugar crashes later
  • Overindulging in candy on an empty stomach
  • Bedtime meltdowns from too much sugar
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⚡ Energy Boost: Keeps the whole family energized for costume fun and neighborhood walks

Tips & Variations:

Make it spookier for kids:

  • Arrange broccoli as “monster trees”
  • Call sweet potatoes “pumpkin chunks”
  • Use cookie cutters to cut chicken into fun shapes before cooking
  •  

Meal prep friendly:

  • Double the recipe for easy lunches throughout the week
  • Store in airtight containers for up to 4 days
  •  

Swap options:

  • Use turkey cutlets or pork tenderloin instead of chicken
  • Try butternut squash instead of sweet potato
  • Add zucchini, asparagus, or Brussels sprouts
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Picky eater hack:

  • Let kids help season and arrange veggies—they’re more likely to eat what they helped make!
  • Serve with a small side of their favourite dipping sauceavacadoo