Go Back

High Protein Sheet Pan Chicken Dinner

A quick and healthy one-pan meal featuring juicy chicken and caramelized vegetables, ideal for busy weeknights and meal prep.
Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes
Serving Size 4 servings

Ingredients

Main ingredients

  • 1.5 lb boneless skinless chicken breast, cut into thick strips Use thighs for more fat and flavor.
  • 2 cups broccoli florets Trim stems so pieces cook evenly.
  • 1 large red bell pepper, sliced into strips
  • 1 medium zucchini, sliced Either rounds or half-moons.
  • 1 small red onion, thinly sliced
  • 2 tbsp olive oil Avocado oil can be used for a higher smoke point.

Spices

  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 0.5 tsp onion powder
  • 0.5 tsp dried oregano
  • Salt and black pepper, to taste

Optional serving

  • to taste lemon wedges or lemon zest for serving Adds extra brightness.

Instructions

Preparation

  • Preheat the oven to 425°F (220°C). Line a large sheet pan with parchment paper for easy cleanup.
  • Place the chicken strips, broccoli florets, sliced red bell pepper, zucchini, and red onion on the prepared sheet pan.
  • Drizzle the olive oil over everything. Sprinkle smoked paprika, garlic powder, onion powder, dried oregano, salt, and black pepper evenly across the pan.
  • Use tongs or your hands to toss the chicken and vegetables until everything is evenly coated in oil and spices. Spread the pieces into a single layer.

Cooking

  • Roast for 18 to 22 minutes, flipping the chicken halfway through for even browning. Aim for an internal temperature of 165°F (74°C) in the chicken.
  • Remove the sheet pan from the oven and let the chicken rest for 3 to 5 minutes to keep the meat juicy. Squeeze lemon wedges over the top if using, then serve.

Notes

For lower-carb options, serve over cauliflower rice. Adjust spices for extra kick. Store leftovers in an airtight container for 3–4 days or freeze for up to 3 months.