Sheet Pan Chicken Dinner (Low carb!)

A weeknight winner, low on clean-up and high on taste, this Sheet Pan Chicken Dinner of Roasted Chicken and Vegetables is super fast, super easy and SUPER tasty! Make-ahead for lunches for the week, or just feed the family!

This baked chicken and veggie dinner can be customized to whatever you have on hand! Chicken Thighs can easily be subbed in for the tenders, and green beans go great in the oven too. These sheet pan meals are as diverse as your tastes.

This is my new love. A Sheet Pan Chicken dinner that is largely hands-off, and tastes AMAZING! Just prep some veggies and some chicken and throw them on a sheet pan – roast for 15 minutes, and you’re DONE!

Check out my Pesto Salmon, or my Ultimate Nachos, both made on sheet pans!

I’m a working mama – which means on the list of people to take care of, I’m usually WAY down the bottom. I just don’t have the time to pack my lunch in the mornings, and need a grab and go solution that I’ve made prior so that I can still manage to eat well. I LOVE having a packed lunch at work. I can skip leaving the office, go hang in the lunchroom and get some zone out time while fueling up for the afternoon ahead.

Although this is great-for-families for dinner – I like to do this particular recipe JUST FOR ME. I’ve also been known to make this when I know I or the husband will have some late nights at work – and have these in the fridge in single servings for one or the other of us to grab and devour as needed. Having fresh, tasty food that doesn’t require any assembly or effort readily available is also GREAT for avoiding fast food and take out! 

I’ve been known to wrap the cooked chicken and veggies in a tortilla/naan/flatbread, add a little tzatziki and I’m GOOD!

• Chicken Tenders – for a different kind of dinner, use chicken thighs! You can also cut up chicken breasts if you can’t find (or don’t like) chicken tenders.
• Zucchini – choose small, dark colored zucchini for the best flavor
• Bell Pepper – red, green, yellow, orange – you choose!
• Red Onion – cut these into thick wedges
• Tomatoes – totally optional, but roasted tomatoes are delicious!
• Olive Oil – you can use Extra Virgin or a light blend, either will work.
• Lemon Juice – fresh is best!
• Garlic – Don’t skimp on garlic.
• Dried Herbs – I use Oregano and Basil, you may wish to use a premade blend, or any of the herbs in your cupboard. I like using an herb and garlic blend I got at the grocery store.

How to make a Chicken Sheet Pan Dinner

1. Preheat the oven to 425F.
2. Chop vegetables and put them in a large bowl and add the chicken tenders.
3. In another bowl, whisk together the seasoning ingredients until well combined.
4. Pour seasoning/dressing over the chicken and vegetables and mixed until well combined.
5. On a large baking sheet, arrange the chicken and vegetables in a single layer, and bake for 15 minutes, until the chicken is cooked through (165F) and the vegetables get a nice char on them.

TO EAT NOW

• Serve immediately, with cooked quinoa or rice, and squeeze a little extra lemon over the top (optional)
• Devour

MEAL PREP

• Divide into meal prep bowls and store in the refrigerator until needed. Remove the lemon wedge (lemon is not good hot!)
• Reheat in microwave, squeeze a little lemon over your food.
• Devour.

• More Low Carb Meals:
  • Balsamic-Glazed Salmon
  • Chicken Provencal & Vegetables
  • Honey-Soy Beef & Broccoli
  • Grilled Ground Lamb Kofta (from Wholesome Yum)
  • Pork Fried Cauliflower Rice (from Lisa’s Dinnertime Dish)

5 from 21 votes

Sheet Pan Chicken Dinner

Author Kylee Ayotte

Servings 4

Prep Time: 5 minutes mins

Cook Time: 15 minutes mins

Total Time: 20 minutes mins

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A weeknight winner, low on clean-up and high on taste, this Sheet Pan Chicken Dinner of Roasted Chicken and Vegetables is super fast, super easy and SUPER tasty! Make-ahead for lunches for the week, or just feed the family!

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Ingredients

 

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• ▢ 2 medium zucchini, cut into half moon chunks
• ▢ 1 large bell pepper, cut into chunks
• ▢ 1 red onion, cut into wedges (then halved)
• ▢ 1 cup cherry or grape tomatoes, halved
• ▢ 1 pound chicken tenders

Seasoning/dressing

• ▢ ¼ cup olive oil
• ▢ 3 tablespoons fresh lemon juice
• ▢ 1 tablespoon crushed garlic
• ▢ 2 teaspoons dried oregano
• ▢ 2 teaspoons dried basil
• ▢ 2 teaspoons salt
• ▢ 1 teaspoon cracked pepper

To serve

• ▢ extra lemon wedges
• ▢ cooked quinoa optional

Instructions

• Preheat the oven to 425℉F.
• Chop 2 medium zucchini, cut into half moon chunks, 1 large bell pepper, cut into chunks, 1 red onion, cut into wedges (then halved), 1 cup cherry or grape tomatoes, halved, and put them in a large bowl and add 1 pound chicken tenders.
• In another bowl, whisk together ¼ cup olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon crushed garlic, 2 teaspoons dried oregano, 2 teaspoons dried basil, 2 teaspoons salt, and 1 teaspoon cracked pepper, until well combined.
• Pour seasoning/dressing over the chicken and vegetables and mixed until well combined.
• On a large baking sheet, arrange the chicken and vegetables in a single layer, and bake for 15 minutes, until the chicken is cooked through (165℉) and the vegetables get a nice char on them.

TO EAT NOW

• Serve immediately, with cooked quinoa or rice, and squeeze a little extra lemon over the top (optional)
• Devour

MEAL PREP

• Divide into meal prep bowls and store in the refrigerator until needed. Remove the lemon wedge (lemon is not good hot!)
• Reheat in microwave, squeeze a little lemon over your food.
• Devour.

Notes

• Mix it up and change out the veggies for whatever is in season (just remember to cut them similar sizes). I keep the zucchini bigger because they do cook faster than other veggies.
• This will work well with chicken breasts cut into strips or even bite-sized chunks. You can also do thighs or whole breasts if that is what you prefer. Just ensure that the chicken gets to 165 degrees F.
• Seasoning suggestions:
  • 1.5 Tbs Tuscan seasoning + salt/pepper
  • a blend of garlic powder, onion powder, red peppers, paprika & celery salt for a spicy twist
  • a blend of cumin, coriander, chili and lime for a southwestern taste
• Chicken with potatoes or sweet potatoes – add a few of these (chopped up small) for is a wonderful, hearty meal

⭐️ Don’t Forget! I love to hear how this turned out for you! Share your thoughts by leaving a review and rating below.

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Nutrition

Calories: 301kcal | Carbohydrates: 11g | Protein: 27g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 73mg | Sodium: 1307mg | Potassium: 887mg | Fiber: 3g | Sugar: 6g | Vitamin A: 1470IU | Vitamin C: 69mg | Calcium: 51mg | Iron: 1.7mg

Nutritional information is an estimate and provided to you as a courtesy. You should calculate the nutritional information with the actual ingredients used in your recipe using your preferred nutrition calculator.

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About Kylee Ayotte

I am a born and raised New Zealander (a Kiwi), now living in Phoenix, Arizona. I’m happily married to the love of my life – a hot American boy I met while traveling the world. I’m a mama to 2 awesome little boys and love red things, rugby, cheesecake, and bacon. Mmmmm. Bacon. Meet Kylee