When it comes to weeknight dinners, nothing beats a sheet pan meal that’s simple, nourishing, and packed with protein. This Garlic Lemon Chicken & Roasted Veggie Sheet Pan recipe checks every box: minimal prep, easy cleanup, and a balanced macro profile that supports muscle building, fat loss, or simply eating well. Everything cooks together on one pan, allowing the flavors to meld while saving you time in the kitchen.

Lean chicken breast provides a powerful protein foundation, helping keep you full and satisfied long after dinner. The bright lemon juice, fresh garlic, and herbs add bold flavor without heavy sauces or added sugars. It’s the kind of meal that feels light yet completely satisfying — perfect for busy weekdays or meal prep Sundays.

The roasted vegetables bring fiber, color, and micronutrients to the plate. Broccoli, zucchini, bell peppers, onions, and tomatoes caramelize beautifully at high heat, enhancing their natural sweetness while maintaining a healthy, low-carb profile. The combination creates a balanced dish that fuels your body without weighing you down.

Whether you’re focusing on building lean muscle, managing weight, or just eating more whole foods, this recipe fits seamlessly into your routine. It’s adaptable, customizable, and designed to make healthy eating both enjoyable and sustainable.

Garlic Lemon Chicken & Roasted Veggie Sheet Pan

Protein-packed, balanced, and flavorful

Protein

• 1.5–2 lbs boneless, skinless chicken breasts (or thighs)

  • ~35–45g protein per serving

Veggies

• 2 cups broccoli florets

• 1 red bell pepper, sliced

• 1 zucchini, sliced

• 1 red onion, sliced

• 1 cup cherry tomatoes

Marinade

• 3 tbsp olive oil

• Juice of 1 lemon

• 3 cloves garlic, minced

• 1 tsp paprika

• 1 tsp dried oregano

• ½ tsp salt

• ½ tsp black pepper

• Optional: pinch red pepper flakes

Instructions

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.

2. In a bowl, whisk together olive oil, lemon juice, garlic, and spices.

3. Toss chicken in half the marinade. Toss veggies in the remaining half.

4. Spread everything evenly on the sheet pan (avoid overcrowding).

5. Bake for 22–28 minutes, until chicken reaches 165°F internally.

6. Optional: Broil 2–3 minutes at the end for golden edges.

Optional High-Protein Boost Ideas

• Sprinkle with feta cheese or shaved parmesan.

• Serve over quinoa or high-protein chickpea pasta.

• Add a dollop of Greek yogurt tzatziki on top.

Macro Calculation (Using Net Carbs)

Assumptions for 4 servings:

• 1.75 lbs (28 oz) boneless, skinless chicken breast

• 3 tbsp olive oil

• Vegetables as listed

• No added toppings

• Net carbs = Total Carbs – Fiber

Full Recipe Totals

Calories: ~1,720 kcal
Protein: ~196g
Fat: ~96g
Total Carbs: ~52g
Fiber: ~16g
Net Carbs: ~36g

Per Serving (4 servings)

Calories: ~430 kcal
Protein: ~49g
Fat: ~24g
Total Carbs: ~13g
Fiber: ~4g
Net Carbs: ~9g

Why Net Carbs Are Low

Most carbohydrates in this dish come from fibrous vegetables like broccoli and zucchini. Since fiber isn’t digested into glucose, subtracting it gives you the true impact on blood sugar — making this meal naturally lower-carb while still nutrient-dense.

For more great recipes, check out our blogs and our pinterest board. Ready to get learn more about how we can help?  Check out our programs or book a FREE bloom session to ask all of those questions bouncing around in your brain.