Low Carb Sheet Pan Chicken Meals: Quick, Flavorful, and Healthy Dinners
Busy schedules demand easy, nutritious meals that don’t compromise on flavor. Low carb sheet pan chicken meals deliver exactly that—delicious dinners with minimal effort. Everything roasts together on a single pan, allowing flavors to blend beautifully while keeping cleanup effortless.
Chicken provides a lean protein base, while fresh vegetables and bold seasonings elevate each dish into a satisfying meal. Roasting enhances natural flavors, creating crispy textures and juicy bites without the need for heavy sauces or added carbs. Whether it’s a garlic herb chicken with roasted Brussels sprouts or a spicy fajita-style dish with peppers and onions, these meals fit seamlessly into a low-carb lifestyle.
With endless seasoning combinations and ingredient swaps, there’s always something new to enjoy. A sheet pan, a few simple ingredients, and 30 minutes are all it takes to serve a wholesome, low-carb dinner that keeps mealtime stress-free and full of flavor.
Flavor-Packed Low Carb Sheet Pan Meals Chicken in 30 Minutes
A healthy, low-carb meal that is easy to prepare and full of flavor. This sheet pan chicken recipe is perfect for busy weeknights. With minimal cleanup and simple ingredients, dinner is ready in no time.
- Cooking Time: 30 minutes
- Prep Time: 10 minutes
- Total Time: 40 minutes
- Serving: 4 people
- Calorie: 1320 per serving
- Cuisine: American
Ingredients
For the Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon red pepper flakes (optional)
- 1 tablespoon lemon juice
For the Vegetables:
- 1 cup broccoli florets
- 1 cup zucchini, sliced
- 1 red bell pepper, sliced
- 1/2 red onion, sliced
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
Step 1: Preheat and Prep
Preheat the oven to 400°F (200°C). Line a sheet pan with parchment paper for easy cleanup.
Step 2: Season the Chicken
In a bowl, mix olive oil, garlic powder, onion powder, paprika, oregano, salt, black pepper, red pepper flakes, and lemon juice. Coat the chicken breasts evenly with the seasoning mixture.
Step 3: Prepare the Vegetables
In another bowl, toss the broccoli, zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, Italian seasoning, salt, and black pepper. Mix well to ensure even coating.
Step 4: Arrange on the Sheet Pan
Place the chicken breasts on one side of the sheet pan. Spread the vegetables around the chicken in an even layer.
Step 5: Bake
Bake in the preheated oven for 25-30 minutes or until the chicken reaches an internal temperature of 165°F (75°C). Stir the vegetables halfway through cooking to ensure even roasting.
Step 6: Serve
Let the chicken rest for a few minutes before slicing. Serve with the roasted vegetables and enjoy!
Top Tips
Use Evenly Sized Chicken Breasts
Choose chicken breasts of similar size to ensure even cooking. If they are too thick, pound them slightly to an even thickness.
Don’t Overcrowd the Pan
Arrange everything in a single layer to allow proper roasting. Overcrowding can result in steaming rather than roasting.
Add a Sauce
Drizzle with a low-carb pesto or a squeeze of fresh lemon juice before serving for extra flavor.
Variations
Swap the Vegetables
Use asparagus, Brussels sprouts, or cauliflower instead of zucchini and broccoli.
Use Chicken Thighs
Substitute chicken breasts with boneless, skinless chicken thighs for a juicier option. Adjust cooking time if needed.
Add Cheese
Sprinkle shredded Parmesan or feta cheese over the vegetables in the last five minutes of baking.
Nutritional Information (Per Serving)
- Calories: 320
- Protein: 38g
- Fat: 15g
- Carbohydrates: 9g
- Fiber: 3g
- Net Carbs: 6g
FAQs
How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) for best results.
Can I make this ahead of time?
Yes, season the chicken and chop the vegetables in advance. Store them separately in the fridge until ready to cook.
Is this recipe keto-friendly?
Yes, this low-carb sheet pan chicken meal fits into a keto diet with minimal net carbs.
Can I use frozen vegetables?
Fresh vegetables work best, but frozen can be used. Spread them out well so they don’t release too much water.
Conclusion
This low-carb sheet pan chicken meal is an easy and delicious way to enjoy a healthy dinner with minimal effort. The combination of seasoned chicken and roasted vegetables makes for a satisfying and balanced meal. Try different variations to keep things exciting!
Related Recipes
