Sheet Pan Lemon Garlic Chicken
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.
Servings: 6 servings
Calories: 260kcal
Cost: $10
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.
Video
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.
Nutrition
Calories: 260kcal | Carbohydrates: 6g | Protein: 21g | Fat: 17g | Fiber: 2g | Sugar: 2g
