why make this recipe
This sheet pan lemon garlic chicken and vegetables is fast, simple, and healthy. You cook the chicken and veggies together on one pan, so you save time and wash fewer dishes. It gives bright lemon flavor and garlic taste. If you like quick dinners, try a similar easy seafood option like lemon garlic cod for another fast meal.
introduction
This recipe uses basic ingredients and simple steps. You can make it for dinner or meal prep for the week. It makes about 4-5 portions and fits well with a side like cauliflower rice or zoodles. Many people like the mix of lemon, garlic, and spices with roasted broccoli and asparagus.
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
Serve the chicken and vegetables hot. Add a side like cauliflower rice or zoodles. You can also plate with a simple green salad or warm bread. For a sandwich idea or to change the meal, see this fried chicken sandwich for inspiration on serving protein with greens and sauce.
how to store Sheet Pan Lemon Garlic Chicken and Vegetables
Cool the chicken and vegetables to room temperature for up to 2 hours. Put them in airtight containers and store in the fridge for 3-4 days. For longer storage, freeze in freezer-safe containers for up to 2 months. Thaw in the fridge before reheating. Reheat in a 350ºF oven until warm, or microwave in short bursts.
tips to make Sheet Pan Lemon Garlic Chicken and Vegetables
- Use similar-sized chicken pieces so they cook evenly.
- Trim woody ends from the asparagus so they roast well.
- Do not crowd the pan. Spread the chicken and veggies so air circulates.
- Use a meat thermometer to check the chicken reaches 165ºF.
- If vegetables cook too fast, remove them and finish cooking the chicken.
- For more lemon flavor, add extra lemon zest before serving.
variation (if any)
- Swap chicken tenders for thighs if you prefer dark meat.
- Use different vegetables: bell peppers, green beans, or Brussels sprouts work well.
- For a dairy-free version, skip the butter and use olive oil plus extra lemon.
- Add red pepper flakes for more heat.
- Finish with crumbled feta and olives for a Mediterranean twist.
FAQs
Q: Can I use frozen chicken?
A: It is best to use thawed chicken. Frozen chicken will not cook evenly on the same time.
Q: Can I use other vegetables?
A: Yes. Bell peppers, green beans, or Brussels sprouts work. Adjust cook time for denser veggies.
Q: How long does this take?
A: Active prep takes about 10 minutes. Oven time is 15-25 minutes depending on chicken pieces.
Q: Can I make this low sodium?
A: Use low sodium soy sauce or coconut aminos and reduce added salt to taste.
Q: Can I double the recipe?
A: Yes, but use two pans or a very large pan so food is not crowded.
Conclusion
This sheet pan lemon garlic chicken and vegetables is easy and tasty for weeknights or meal prep. If you want a slightly different lemon and cheese twist, check this related recipe: Herby Feta Lemon Chicken and Veggie Sheet Pan Dinner.
Print
Sheet Pan Lemon Garlic Chicken and Vegetables
- Total Time: 35 minutes
- Yield: 4-5 servings 1x
- Diet: Gluten-Free
Description
A quick and healthy sheet pan dinner featuring chicken and vibrant vegetables, infused with lemon and garlic flavors.
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 for storage
Instructions
- Preheat the oven to 400ºF. Spray a large sturdy baking sheet with cooking spray or line with parchment paper.
- Place chicken on the baking sheet and season with salt and 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).
- While it bakes, mix seasonings in a small bowl.
- After 5 minutes, flip the chicken and add the asparagus and broccoli around it.
- Sprinkle the chicken and vegetables with the seasoning mixture and drizzle more sauce over everything, reserving 1 teaspoon for later.
- Bake for another 10-15 minutes, or until the chicken reaches an internal temperature of 165ºF.
- If chicken isn’t cooked, remove vegetables to prevent overcooking.
- Drizzle reserved sauce over chicken and broil for 1-2 minutes until browned.
- Serve hot, optionally garnished with chopped parsley.
Notes
For a dairy-free version, substitute butter with olive oil. Adjust recipe for different vegetables if desired.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 3g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 80mg
Keywords: chicken, sheet pan dinner, healthy meal, lemon, garlic