why make this recipe

Sheet Pan Lemon Garlic Chicken and Vegetables is a delicious and easy meal that you can prepare in one go. It combines tender chicken with fresh vegetables, all baked to perfection. This recipe is perfect for busy weeknights because it requires minimal cleanup and can be prepped quickly. Plus, the zesty lemon and savory garlic flavors make it both refreshing and satisfying.

how to make Sheet Pan Lemon Garlic Chicken and Vegetables

Ingredients:

8-10 chicken tenders or 6 chicken thighs
Salt and black pepper to taste
3 tablespoons low sodium soy sauce OR coconut aminos
3 tablespoons fresh lemon juice (from 1 lemon)
2 tablespoons unsalted butter, melted
1/2 tablespoon finely chopped cilantro (optional)
1 1/2 teaspoons salt
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon chili powder (optional)
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1 cup broccoli florets
1 lb bunch of asparagus (trimmed)
Side of your choice: cauliflower rice or zoodles
4-5 lunch containers

Directions:

Preheat the oven to 400ºF. Spray a large sturdy baking sheet with cooking spray or line it with parchment paper or heavy-duty foil for easier clean-up.
Place the chicken on the prepared baking sheet. Season with salt and black pepper to taste.
In a small bowl, combine soy sauce, lemon juice, melted butter, and cilantro. Drizzle 1/3 of this sauce over the chicken.
Bake for 5 minutes (20 minutes for chicken thighs). While it bakes, combine the seasonings in a small bowl and set aside.
After 5 minutes, remove the baking pan from the oven. Flip the chicken and place the asparagus and broccoli along the sides of the chicken. Sprinkle the chicken and vegetables with the seasoning mixture and drizzle more sauce over everything, but reserve 1 teaspoon for later.
Return the pan to the oven and bake for another 10-15 minutes, or until the chicken reaches an internal temperature of 165ºF. If the chicken isn’t cooked yet, you may want to remove the vegetables first so they do not overcook.
Drizzle the chicken with the reserved sauce and turn the oven to broil for 1-2 minutes until the chicken has a nice brown color. Keep an eye on it so it doesn’t burn.
Sprinkle with chopped parsley if desired and serve hot.

how to serve Sheet Pan Lemon Garlic Chicken and Vegetables

You can serve this dish hot right out of the oven. It pairs perfectly with cauliflower rice or zoodles for a healthy meal. Feel free to add a fresh salad or your favorite grain as a side dish.

how to store Sheet Pan Lemon Garlic Chicken and Vegetables

If you have leftovers, let them cool and store them in airtight containers in the fridge. They will last for about 3-4 days. Reheat them in the microwave or oven until warmed through.

tips to make Sheet Pan Lemon Garlic Chicken and Vegetables

Make sure to cut the chicken and vegetables into similar sizes for even cooking.
Adjust the seasoning according to your taste; you can add more or less spice.
For extra flavor, you can marinate the chicken in the sauce for a few hours before baking.

variation

You can swap out the vegetables based on what you have on hand. Bell peppers, zucchini, or carrots work well too. You can also use different proteins, such as shrimp or tofu, for a change.

FAQs

Can I use boneless skinless chicken breasts instead?
Yes, you can use boneless skinless chicken breasts; just adjust the cooking time as they may cook faster than thighs.

Is this recipe gluten-free?
To make it gluten-free, use coconut aminos instead of soy sauce, as it is a gluten-free alternative.

Can this recipe be frozen?
Yes, you can freeze the cooked chicken and vegetables in airtight containers. They should be used within 2-3 months for best flavor. Reheat from frozen in the oven or microwave before serving.

Sheet Pan Lemon Garlic Chicken and Vegetables

Print Recipe

A delicious and easy one-pan meal combining tender chicken with fresh vegetables, perfect for busy weeknights.

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 4 servings 1x
Category: Main Course
Method: Baking
Cuisine: American
Diet: Gluten-Free, Dairy-Free (if using coconut aminos and no butter)

Instructions

Preheat the oven to 400ºF. Spray a baking sheet with cooking spray or line it with parchment paper.
Place the chicken on the prepared baking sheet and season with salt and black pepper.
In a small bowl, combine soy sauce, lemon juice, melted butter, and cilantro. Drizzle 1/3 of this sauce over the chicken.
Bake for 5 minutes (20 minutes for chicken thighs).
In a small bowl, combine the seasonings.
After 5 minutes, remove the baking pan, flip the chicken, and add asparagus and broccoli.
Sprinkle the seasoning mixture and drizzle more sauce over everything, reserving 1 teaspoon for later.
Return to the oven and bake for another 10-15 minutes until chicken reaches 165ºF.
Drizzle with reserved sauce, broil for 1-2 minutes until browned.
Serve hot, optionally sprinkled with chopped parsley.

Notes

Make sure to cut the chicken and vegetables into similar sizes for even cooking. Adjust the seasoning to taste and consider marinating the chicken for more flavor.

Nutrition

Serving Size: 1 serving
Calories: 450
Sugar: 3g
Sodium: 600mg
Fat: 20g
Saturated Fat: 7g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 5g
Protein: 30g
Cholesterol: 90mg

Keywords: chicken, sheet pan, quick dinner, lemon garlic, healthy