Roasted Chicken Sheet Pan Dinner
Putting a meal on the table has never been easier than with this chicken sheet pan meal! Everything cooks together in one sheet pan making for a low-fuss, balanced dinner for those busy weeknights.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Protein
- Mediterranean
- Paleo
- Whole30
Why Diabetes Friendly?
- Balanced meal: Provides a good mix of protein, healthy fats, and fiber-rich vegetables, supporting stable blood sugar levels.
- Low glycemic index vegetables: Sweet potato, while a source of carbohydrates, has a lower glycemic index than other types of potatoes, making it a better option for blood sugar control when consumed in moderation.
- Lean protein source: Chicken is a lean protein that can help with glucose regulation by promoting satiety and reducing the likelihood of overeating.
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Ingredients
- chicken (breast, boneless ) 2
- sweet potato (cubed) 1 medium
- broccoli (cut into florets) 1 head
- red bell pepper (sliced) 1
- onion (sliced) ½ medium
- olive oil 2 tbsp
- garlic powder 1 tsp
- thyme (dried ) 1 tsp
- oregano (dried ) 1 tsp
- salt ¼ tsp
- pepper ¼ tsp
- lemon (juiced, plus 2-4 lemon slices) 1/2
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Cooking Tips
- Even cooking: Cut the vegetables into uniform sizes to ensure they cook at the same rate. Smaller pieces will cook faster, which is ideal for matching the cooking time of the chicken.
- Sheet pan spacing: Avoid overcrowding the pan to ensure the vegetables roast nicely instead of steaming. Use two pans if necessary.
- Internal temperature check: Use a meat thermometer to ensure the chicken has reached the safe internal temperature of 165°F (74°C) to avoid any foodborne illness.
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Instructions
- Preheat your oven to 400°F (200°C).
- Pat the chicken breasts dry with paper towels.2 chicken
- Arrange sweet potato, broccoli florets, red bell pepper, onion, and chicken breasts on a large sheet pan lined with parchment paper or aluminum foil.1 medium sweet potato, 1 head broccoli, 1 red bell pepper, ½ medium onion
- Drizzle the chicken and veggies with olive oil and sprinkle evenly with garlic powder, thyme, oregano, salt, and pepper. Toss everything together to coat the vegetables evenly.2 tbsp olive oil, 1 tsp garlic powder, 1 tsp thyme, 1 tsp oregano, ¼ tsp salt, ¼ tsp pepper
- Squeeze lemon juice on top of the chicken breasts and vegetables. Arrange lemon slices over the chicken.1/2 lemon
- Place the sheet pan in the preheated oven and bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender. Ensure the chicken reaches an internal temperature of 165°F (74°C).
- Serve the lemon chicken alongside the roasted vegetables.
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FAQ
- Can I substitute other vegetables?
Absolutely! This recipe is versatile, and you can use other vegetables like carrots, Brussels sprouts, or asparagus. Just keep in mind the cooking times may vary slightly. - How can I ensure the chicken stays moist?
Avoid overcooking the chicken by checking its internal temperature towards the end of cooking time. Marinating the chicken for a few hours before cooking can also help keep it moist. - Is this recipe suitable for meal prep?
- Yes, this chicken sheet pan meal is great for meal prep. You can store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave until warm.
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Nutrition
Per serving
Calories: 490.1kcal
Carbohydrates: 36.3g
Fiber: 11.6g
Sugar: 10.5g
Fat: 25.9g
Saturated Fat: 5.4g
Trans Fat: 0.1g
Protein: 34g
Nutrition Facts
Roasted Chicken Sheet Pan Dinner
Amount per Serving
Calories
490.1
% Daily Value*
Fat
25.9
g
40
%
Saturated Fat
5.4
g
34
%
Trans Fat
0.1
g
Cholesterol
72.3
mg
24
%
Sodium
488
mg
21
%
Potassium
1541.1
mg
44
%
Carbohydrates
36.3
g
12
%
Fiber
11.6
g
48
%
Sugar
10.5
g
12
%
Protein
34
g
68
%
Vitamin C
351.5
mg
426
%
Vitamin D
0.5
µg
3
%
Calcium
205.5
mg
21
%
Iron
4.8
mg
27
%
Magnesium
116.8
mg
29
%
Zinc
2.6
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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