Crispy Chicken, Roasted Veggies & Garlic Aioli
Let’s be real — if we’re going to show up with power in our workouts, our day, or our mindset, we need food that actually fuels us. No more sad salads or random protein bars pretending to be dinner.
This meal?
🔥 Balanced.
🔥 Nourishing.
🔥 Easy enough to throw together on a weeknight.
🔥 Delicious enough to make you crave seconds.
The crispy split chicken breast gives you slow-digesting, muscle-building protein — while the sweet potatoes and broccoli round things out with grounding carbs, fiber, and that colorful “I’ve got my life together” look on your plate.
Top it off with a bold, creamy garlic aioli, and you’ve got a dinner that tastes like it came from a cozy bistro — without dirtying more than one pan.
💪 Why Your Body Loves This Meal
Every ingredient here is doing something for your body — we don’t throw things on the plate just to be cute.
🐓 Split Chicken Breast (Bone-In, Skin-On)
Rich in protein to keep you full, strong, and fueled
Skin = flavor + satiating fats
Bone-in helps lock in moisture so it’s never dry or bland
🍠 Sweet Potatoes
Complex carbs that stabilize blood sugar (no crashes here)
Loaded with potassium, vitamin A, and fiber
Helps support hormone health and muscle recovery
🥦 Broccoli
Detox-supporting, antioxidant-rich, and full of prebiotics
A natural companion to protein-rich meals for gut health
🧄 Garlic Aioli
Healthy fat to support hormone production + brain function
Garlic boosts immunity and makes this dish feel luxurious
Pairs beautifully with the crispy chicken and roasted veg
In other words: this is food that works for you.
🥘 The Recipe: Crispy Chicken Breast with Roasted Broccoli, Sweet Potatoes & Garlic Aioli
Serves: 1
Prep Time: 10 minutes
Cook Time: 30–35 minutes
Protein: ~48g | Calories: ~580
🛒 Ingredients:
1 split chicken breast (with bone + skin, ~10 oz raw)
¾ cup sweet potato, cubed
1 cup broccoli florets
1 tbsp olive or avocado oil
1 tsp smoked paprika
½ tsp garlic powder
Sea salt + black pepper
For the Garlic Aioli (makes 2 servings):
1 tbsp avocado oil mayo
½ garlic clove, finely grated
Splash of lemon juice or ACV
Pinch of sea salt
👩🍳 Instructions:
Preheat your oven to 425°F and line a sheet pan with parchment.
Toss the sweet potatoes with half the oil, a sprinkle of salt, and paprika. Spread them out on one side of the pan.
Rub the chicken with the remaining oil, garlic powder, and a good pinch of salt and pepper. Lay it skin-side up in the center.
Roast for 20 minutes.
Toss the broccoli with a little oil and salt, then add to the pan. Roast everything together for another 12–15 minutes until golden and the chicken hits 165°F.
While that finishes, stir together your garlic aioli in a small bowl.
Plate it up and drizzle (or dollop!) that aioli over the top. Dig in.
🧬 Macros (approx., per serving):
Calories: 580
Protein: 48g
Fat: 32g
Carbs: 24g
✨ Studio Tips:
Craving spice? Add cayenne or Cajun seasoning to your sweet potatoes or broccoli.
Batch it: This recipe scales beautifully. Roast 2–3 chicken breasts and double the veggies for leftovers that reheat like a dream.
Veggie swap: Try Brussels sprouts, carrots, or asparagus — whatever you have on hand.
Need more carbs? Add a slice of sourdough or a scoop of white rice if you're post-workout and rebuilding.
🔥 Dinner that Builds You Up
At Protein & Planks Studio™, we’re not eating just to “be good” — we’re eating to be strong.
We’re eating to train hard, to move with ease, and to actually feel good in our bodies.
This meal does all that — without skipping the flavor, the satisfaction, or the soul.
Because nourishing your body should never feel boring.
It should feel rooted, energizing, and totally doable — even when your day’s been chaos.
