Protein Atlas
52g Protein Sheet-Pan Lemon Garlic Chicken & Veg Tray high-protein recipe

Meals · High Protein

52g Protein Sheet-Pan Lemon Garlic Chicken & Veg Tray

This Sheet-Pan Lemon Garlic Chicken & Veg Tray delivers approximately 52 grams of protein and 530 calories per serving. Tender chicken breast and a medley of vegetables are tossed in a bright lemon-garlic dressing and roasted together for a convenient and flavorful meal.

Serves 2 portions
80g protein 708 cal
Prep Time 15 min
Cook Time 25 min
Total Time 40 min

Nutrition per serving

Protein
80 g
Calories
708

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 1 lb boneless, skinless chicken breasts — cut into 1-inch pieces
  • 3 cups broccoli florets
  • 1 large red bell pepper — cut into 1-inch strips
  • 1 small red onion — cut into wedges
  • 3 tbsp olive oil
  • 1 large lemon — juiced and zested
  • 4 cloves garlic — minced
  • 1 tsp dried oregano
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 2 tbsp fresh parsley — chopped, for garnish, optional

Steps

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
  2. In a large bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, dried oregano, kosher salt, and black pepper.
  3. Add the cut chicken pieces, broccoli florets, red bell pepper strips, and red onion wedges to the bowl with the dressing. Toss until all ingredients are evenly coated.
  4. Spread the chicken and vegetables in a single layer on the prepared baking sheet, ensuring not to overcrowd the pan for even cooking.
  5. Roast for 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F/74°C) and the vegetables are tender-crisp. You can stir halfway through cooking for more even browning.
  6. Divide the roasted chicken and vegetables between two plates. Garnish with fresh chopped parsley, if desired, before serving.

Why This Works

This tray delivers 52g protein per serving from a full pound of chicken breast split between two. Sheet pan cooking at 400°F creates the Maillard reaction on both chicken and vegetables simultaneously—that browning adds flavor without extra calories. Cutting chicken into 1-inch pieces ensures it cooks in the same 20-25 minutes as the vegetables, so nothing overcooks.

The Sheet Pan Advantage

One pan means one cleanup, but the real benefit is flavor concentration. The lemon-garlic dressing caramelizes on the hot pan, and the vegetables release moisture that bastes the chicken as it roasts. Spreading everything in a single layer is critical—crowded pans steam instead of roast, giving you pale food instead of golden.

Make It Your Own

Swap broccoli for asparagus or zucchini (cut thick so they don't overcook). Add chickpeas for extra protein and fiber. This meal preps well—store chicken and vegetables separately from any grain and reheat at 375°F for 8-10 minutes to restore crispness.