Sheet-Pan Lemon Herb Chicken and Vegetables
At a glance
- About 310 calories and 38 g protein per serving (≈420 calories with ½ cup cooked quinoa).
- One pan, 10 minutes of prep, 25 minutes in the oven.
- Perfect for meal prep: 4 servings.
Sheet-pan dinners are a weight-loss staple: lean protein and lots of vegetables, roasted together with very little cleanup. This one uses lemon, garlic and dried herbs for big flavor with just a little olive oil.
Sheet-Pan Lemon Herb Chicken and Vegetables
Per serving (approx.): 310 calories · 38 g protein · 12 g carbs · 4 g fiber · 11 g fat
Ingredients
- 1½ lb (680 g) boneless, skinless chicken breasts, cut into 1½-inch pieces
- 3 cups broccoli florets
- 1 red bell pepper, cut into chunks
- 1 medium zucchini, sliced into half-moons
- 1 small red onion, cut into wedges
- 2 tbsp olive oil
- Juice and zest of 1 lemon
- 3 cloves garlic, minced
- 2 tsp dried oregano (or Italian seasoning)
- 1 tsp paprika
- ¾ tsp salt and ½ tsp black pepper
- Optional: cooked quinoa or brown rice to serve
Instructions
- Heat the oven to 425°F (220°C). Line a large baking sheet with parchment.
- In a large bowl, whisk the olive oil, lemon juice and zest, garlic, oregano, paprika, salt and pepper.
- Add the chicken and vegetables and toss until everything is coated.
- Spread in a single layer on the sheet. Use two pans if crowded so the vegetables roast instead of steam.
- Roast for 20–25 minutes, stirring once, until the chicken reaches 165°F (74°C) inside and the vegetables are browned at the edges.
- Squeeze extra lemon on top and serve as is, or with ½ cup quinoa per serving.
Meal-prep notes
- Divide into 4 containers; keeps 3–4 days in the fridge.
- Reheat in the microwave for 1½–2 minutes or in a hot pan.
- Swap in any vegetables: Brussels sprouts, cauliflower, green beans or carrots (add carrots 10 minutes earlier).
This recipe appears in our 7-Day Meal Plan and Meal Prep Plan.
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Nutrition values are estimates calculated from typical USDA values and will vary with brands and portion sizes. This article is for general education and isn’t medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you have a health condition, are pregnant or take medication. See our Medical Disclaimer.
