This Sheet Pan Lemon Garlic Chicken is a protein-packed, low-carb dinner that comes together in 30 minutes with zero stress. At just 6g carbs and 21g protein per serving, it's perfect for low-carb dieters, diabetic-friendly meal planning, and anyone craving bright Mediterranean flavors.
Marinated in Greek yogurt, fresh lemon, and garlic, the chicken thighs stay incredibly juicy while the roasted vegetables absorb all that garlicky goodness.
Quick Summary
As a low-carb cook with years of experience perfecting chicken recipes, I've tested countless marinades and cooking methods to bring you this Sheet Pan Lemon Garlic Chicken. It's a foolproof, restaurant-quality dinner that delivers bold Mediterranean flavors without the carb overload.
If you love crispy golden chicken, check out our Italian-inspired low-carb chicken cutlets recipe. And for those who want to master cooking chicken thighs, check out our crispy chicken thighs recipe for maximum flavor. This new Low Carb Marry Me Chicken is perfect for date night. Finally, if you're looking to meal prep for the week, our hearty casserole recipes perfect for meal prepping are ideal for batch cooking.
If you love lemon flavors, this Low Carb Lemon Brownies recipe will hit the spot.
Jump To:
- Why Sheet Pan Lemon Garlic Chicken Works for Low-Carb Dinners
- Ingredients for Lemon Garlic Chicken (What Makes This Different)
- Step by step instructions for sheet pan preparation
- How to make low carb sheet pan lemon garlic chicken?
- Recipe Tips for Juicy, Flavorful Chicken Thighs
- Nutritional Information & Macro Breakdown
- Marinade Magic: Why Greek Yogurt, Lemon and Garlic?
- Best vegetables to pair with lemon garlic chicken
- Variations and Substitutions
- Why is this recipe better than restaurant takeout?
- Storage and Meal Prep
- Frequently Asked Questions
- Other low carb dinner recipes
- Recipe Card
Why Sheet Pan Lemon Garlic Chicken Works for Low-Carb Dinners
This low-carb sheet pan chicken dinner is high in protein and low in carbs because it combines lean protein with a Greek yogurt marinade that keeps meat tender while delivering restaurant-quality flavor.
- High protein (21g) keeps you full longer
- Only 6g total carbs-fits any strict low-carb diet
- One-pan meal = minimal cleanup
- Meal prep-friendly (stores 3-4 days, freezes 4 months)
- Customizable vegetables based on preference
Ingredients for Lemon Garlic Chicken (What Makes This Different)
Greek yogurt is the secret to tender, juicy chicken; it adds protein while keeping carbs minimal and acts as a natural tenderizer thanks to lactic acid.
- Chicken thighs
- Greek yogurt
- Lemon (zest and juice)
- Garlic, salt, black pepper, onion powder, paprika, Italian seasoning, Dijon mustard
- Red bell pepper, zucchini, broccoli
- Olive oil, salt, pepper
Optional swaps: Asparagus, cauliflower, or Brussels sprouts work great too.
* See the recipe card for a complete list of ingredients and measurements.
Step by step instructions for sheet pan preparation
How to make low carb sheet pan lemon garlic chicken?
- Step 1: Mix chicken with marinade.
- Step 2: Transfer to freezer bag.
STEP 1: Add chicken and all marinade ingredients to a bowl, mix until chicken is well coated.
STEP 2: Transfer chicken and marinade to a freezer bag, massage to coat evenly, refrigerate 30 minutes (or longer for best results)
- Step 3: Prep the vegetables.
- Step 4: Sheet pan assembly and bake.
STEP 3: Chop bell pepper, zucchini, and broccoli into similar-sized pieces, toss with olive oil, black pepper and salt.
STEP 4: Arrange chicken and vegetables on a sheet pan, bake at 400°F for 20 minutes and then increase the oven temperature to 425°F for another 15 minutes until chicken reaches 165°F internal temperature and skin is crispy.
Pro tips: If using chicken breasts instead of thighs, reduce baking time by 5 minutes to prevent drying.
If the vegetables release a lot of water while cooking, carefully tip the pan over the sink to drain some of the liquid. You might need to do this halfway through cooking the chicken to keep the dish from becoming too watery.
Recipe Tips for Juicy, Flavorful Chicken Thighs
Chicken thighs are forgiving, they're naturally juicier than breasts and nearly impossible to dry out, making them perfect for sheet pan dinners and weeknight meals.
- Pat dry before cooking: Removes surface moisture for better browning and crispier skin.
- Use a meat thermometer: Check internal temperature reaches 165°F for food safety. Prevents overcooking and keeps meat juicy.
- The resting step matters: Let cooked chicken rest 5 minutes before serving. Allows juices to redistribute throughout the meat.
Pro tip: Skin-on, bone-in thighs stay juicier than boneless. If using boneless thighs, reduce cooking time by 5 minutes.
Why chicken thighs win:
- Higher fat content keeps meat moist during roasting
- More forgiving than chicken breasts
- Better flavor for low-carb sheet pan recipes
Nutritional Information & Macro Breakdown
At just 6g total carbs per serving, this sheet pan meal is incredibly lean: perfect for strict low-carb dieters who track every carb carefully.
Nutritional Information (Per Serving)
| Calories | 260 |
| Fat | 17g |
| Protein | 21g |
| Total Carbs | 6g |
How ingredients impact macros:
Chicken thighs = 21g protein, minimal carbs
Greek yogurt marinade = adds protein with minimal carbs
Olive oil = healthy fats for satiety
Vegetables = carbs come mainly from bell pepper (3g), zucchini (2g), broccoli (1g)
Why this beats typical chicken dinners:
Restaurant lemon chicken: 450 plus calories, 35g carbs, added sugar
Fast food chicken: 380 calories, 28g carbs, breaded and fried
This recipe: 260 calories, 6g total carbs, clean ingredients
Marinade Magic: Why Greek Yogurt, Lemon and Garlic?
This combination delivers tender, juicy chicken with bold Mediterranean flavor while keeping carbs minimal and protein high with a crispy skin, unlike heavy mayo-based or cream-heavy marinades.
What each ingredient does:
- Greek yogurt: Lactic acid tenderizes chicken while adding protein
- Lemon: Brightens flavor with acidity
- Garlic: Adds savory depth
Why this beats other marinades:
- Greek yogurt adds protein with minimal added carbs
- Mayo-based marinades add 100+ calories with no nutrition
- Cream marinades are high in fat and carbs
Taste profile: Tangy, herby, Mediterranean
Pro tip: Don't skip the lemon zest: more flavor than juice alone, zero carbs.
Using regular yogurt instead? Same flavor, slightly higher carbs (1-2g more per serving)
Best vegetables to pair with lemon garlic chicken
The vegetables in this recipe: red bell pepper, zucchini, and broccoli, roast perfectly alongside the chicken while keeping total carbs low and nutrients high.
Other low-carb options: Asparagus, Brussels sprouts, cauliflower, green beans
Roasting timing:
Brussels sprouts: Add 5 minutes before chicken (need more time)
Asparagus and green beans: Add last 15 minutes (cook faster)
Variations and Substitutions
This recipe is highly customizable; swap proteins, change the marinade, or adjust vegetables based on what you have on hand.
- Protein swaps: Use pork chops, turkey thighs, or shrimp instead of chicken thighs.
- Marinade variations: Try Italian herbs (oregano, basil), Asian-inspired (soy sauce and sesame), or spicy (cayenne, smoked paprika).
- Veggie swaps: Asparagus, Brussels sprouts, cauliflower, and green beans all work great depending on the season.
- Dairy alternatives: Regular yogurt works fine, sour cream has less protein, or use coconut yogurt for a dairy-free option.
You might also enjoy our other sheet pan and chicken veggie recipe.
Why is this recipe better than restaurant takeout?
Restaurant lemon chicken sauces often contain cornstarch and sugar. This recipe delivers restaurant-quality flavor with zero added sugar and complete control over your macros.
- Macro comparison: Restaurant lemon chicken runs 450 plus calories and 35g carbs; this meal is 260 calories and 6g total carbs.
- Cost: Make this for $8-12 versus spending $18-25 on takeout for the same quality and flavor.
- Flavor at home: You get restaurant-quality taste without leaving your kitchen or paying restaurant prices.
- Complete control: You decide the ingredients, salt content, oil amount, and cooking method with no hidden sugars or mystery ingredients.
Storage and Meal Prep
This sheet pan chicken stores beautifully and reheats perfectly, making it ideal for leftovers and meal prep for busy weeknights.
- Refrigerator storage: Keep in an airtight container for 3-4 days.
- Freezer storage: Freeze for up to 3-4 months.
- Reheating: Microwave 45 seconds, oven at 350°F for 8-10 minutes, or stovetop for 2-3 minutes.
- Meal prep: Make 2 batches and portion into containers for grab-and-go lunches throughout the week.
- Pro tip: Store chicken and veggies separately to prevent sogginess. Reheat together for best texture.
Frequently Asked Questions
Yes! Freeze for up to 4 months. Cool completely, portion into airtight containers or freezer bags, and label with the date. Thaw overnight in the fridge and reheat. The yogurt marinade prevents dryness, so texture stays great.
Yes. At 6g total carbs per serving, this fits within most keto macros. However, this recipe is versatile as it's also great for low-carb dieters, diabetic meal planning, and anyone who wants a healthier dinner.
Greek yogurt marinades are superior for low-carb cooking because they tenderize via lactic acid, add 6-8g of protein per serving, create a creamier texture, and prevent dryness during cooking. Oil-based marinades add 100+ calories with no nutritional benefit, while yogurt-based marinades deliver protein and flavor.
At 6g net carbs per serving, this is appropriate for most diabetic meal plans. Always consult your healthcare provider about your personal carb limits.
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Recipe Card
Sheet Pan Lemon Garlic Chicken
RECIPE VIDEO
Ingredients
- 6 chicken thighs skin on, bone in
- 1 zest of one lemon
- 1 juice of one lemon
- ½ cup plain greek yogurt 2%
- 3 cloves garlic minced
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 2 tablespoon italian seasoning
- 1 teaspoon dijon mustard
Vegetables
- 1 medium red bell pepper cut into one inch pieces
- 1 medium zucchini cut into half moons or coins
- 1 crown broccoli cut into chunks
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 tablespoon olive oil
Instructions
- In a large bowl, combine Greek yogurt, lemon zest and juice, minced garlic, salt, black pepper, onion powder, paprika, Italian seasoning, and Dijon mustard.
- Add chicken thighs to the bowl and mix until all chicken is evenly coated with the marinade.
- Transfer the chicken and marinade to a freezer bag, seal, and massage to coat everything evenly. Refrigerate for at least 30 minutes (overnight is ideal).
- Preheat oven to 400°F. Line a sheet pan with tinfoil and spray with a little olive oil. You can use parchment paper but tinfoil with olive oil spray will give you crispier chicken skin and better browning.
- Chop red bell pepper, zucchini, and broccoli into similar-sized pieces. Toss vegetables with olive oil, salt, and black pepper in a bowl.
- Arrange marinated chicken thighs on the sheet pan, then arrange prepped vegetables around the chicken in a single layer.
- Bake at 400°F for 20 minutes, then increase oven temperature to 425°F and bake for another 15 minutes until chicken skin is crispy and internal temperature reaches 165°F when checked with a meat thermometer.
- Remove from oven and let rest for 5 minutes before serving. Serve chicken and vegetables hot.
Notes
- Use a meat thermometer to check 165°F internal temperature
- Store chicken and veggies separately to prevent sogginess
- Don't skip the 5-minute rest after cooking, it keeps the meat juicy
- If the vegetables release a lot of water while cooking, carefully tip the pan over the sink to drain some of the liquid. You might need to do this halfway through cooking the chicken to keep the dish from becoming too watery.
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooked food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
Oscar Chimenti says
This recipe is a simple low carb meal full of lemon and garlic flavors.
Oscar Chimenti says
This sheet pan lemon garlic chicken with perfectly juicy thighs, crispy skin, and bright Mediterranean flavors that come together in just 40 minutes with minimal cleanup.