An easy, one-pan meal for late summer that transitions perfectly into fall
When your weeknights are busy, having a healthy dinner that comes together quickly—and with minimal cleanup—is a game-changer. This sheet pan lemon garlic chicken and veggies recipe is packed with protein, fiber, and flavor, making it a perfect option for weight-conscious meal planning.
Not only does it support balanced blood sugar and metabolism, but it also works well for meal prep. Make a double batch and enjoy leftovers for lunch!
🥗 Ingredients
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1.5 lbs boneless, skinless chicken breasts or thighs
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2 cups zucchini, sliced
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2 cups bell peppers, sliced (any color)
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2 cups Brussels sprouts or carrots, halved/sliced
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3 tbsp olive oil
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3 cloves garlic, minced
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2 tbsp fresh lemon juice
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1 tsp lemon zest
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1 tsp Italian seasoning
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Salt and pepper, to taste
🔪 Instructions
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Preheat oven: Set to 400°F (200°C).
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Prepare the sheet pan: Line a large sheet pan with parchment paper or lightly coat with cooking spray.
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Season the chicken: Place chicken on the pan. In a small bowl, mix olive oil, garlic, lemon juice, zest, Italian seasoning, salt, and pepper. Brush half of the mixture over the chicken.
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Add the veggies: Arrange vegetables around the chicken. Drizzle with remaining lemon-garlic mixture and toss gently to coat.
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Roast: Bake for 25–30 minutes or until chicken reaches 165°F and vegetables are tender. For extra color, broil for 2–3 minutes at the end.
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Serve: Garnish with fresh parsley or an extra squeeze of lemon if desired.
💡 Why It Works
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Protein-rich: Supports muscle preservation and metabolism.
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Low-carb & high-fiber: Helps stabilize blood sugar and keep you full.
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One-pan meal: Minimal cleanup and perfect for meal prep.
✅ Tips & Variations
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Swap in seasonal veggies like asparagus in spring or sweet potatoes in fall.
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Use chicken thighs for more flavor and moisture.
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Add a sprinkle of feta or Parmesan before serving for extra flavor.
This recipe is macro-friendly and aligns with our focus on balanced meals for weight management. Pair it with a side salad or cauliflower rice for a complete, nutrient-dense plate.
👉 Want more simple, healthy recipes designed for weight management? Book your free discovery call with Dr. Parisi to learn how personalized nutrition can help you meet your goals.
