Sheet-Pan Lemon Pepper Chicken & Veggies
Ready for an easy, nutrient-packed dinner that basically cooks itself? 🍋✨
This week's recipe is a Sheet-Pan Lemon Pepper Chicken & Veggies, featuring lean protein, green beans, and caramelized onions roasted together with zesty lemon pepper seasoning. It's a well-balanced meal that supports satiety, provides essential vitamins and minerals, and makes getting more vegetables on your plate both simple and delicious.
With one pan, minimal prep, and easy cleanup, it's a weeknight staple you'll want to keep on repeat.
Let’s dig in!
Total time: 55 Minutes | Prep Time: 15 Minutes | Cook Time: 40 Minutes
Servings: 4
Ingredients
1½ lbs boneless, skinless chicken breasts, cut into chunks
1 lb green beans
1 large yellow onion, sliced into wedges
2 tbsp olive oil
2 tsp garlic powder
2 tsp onion powder
2 tsp paprika
Creamy Lemon Pepper Marinade
1½ lbs boneless, skinless chicken breasts, cut into chunks
1 lb green beans
1 large yellow onion, sliced into wedges
2 tbsp olive oil
2 tsp garlic powder
2 tsp onion powder
2 tsp paprika
Instructions:
Preheat the Oven: Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper or lightly grease it.
Make the Marinade: In a medium bowl, whisk together the Greek yogurt, olive oil, lemon juice, lemon zest, minced garlic, lemon pepper seasoning, Dijon mustard (if using), honey (if using), onion powder, and parsley until smooth.
Marinate the Chicken: Add the chicken to the bowl and toss until evenly coated. Cover and refrigerate for at least 30 minutes, or up to 8 hours for maximum flavor and tenderness.
Prepare the Vegetables: While the chicken marinates, slice the onion into wedges.
Assemble the Sheet Pan: Spread the marinated chicken, green beans, and onions evenly across the prepared sheet pan. If desired, lightly drizzle the vegetables with olive oil and season with seasoning.
Bake: Roast for 25–30 minutes, stirring the vegetables halfway through, until the chicken reaches an internal temperature of 165°F and the green beans are tender with lightly caramelized edges.
Finish & Serve: Remove from the oven and garnish with fresh parsley and an extra squeeze of lemon juice for a bright, fresh finish. Enjoy on its own or serve over brown rice, quinoa, or roasted potatoes for a complete meal.
Combine: Add diced mango, honey, and lime juice to a small saucepan over medium heat.
Simmer: Cook for 5–7 minutes, stirring occasionally, until the mango softens.
Mash: Mash the mango with a fork or potato masher, leaving it as chunky or smooth as you like.
Stir: Remove from heat and stir in the chia seeds. Let the mixture sit for 5–10 minutes while the chia seeds naturally thicken the jam.
Cool & Store: Transfer to a clean jar and refrigerate. The jam will continue to thicken as it cools.
450 kcal | 40 g protein | 24 g fat | 16 g carbs (11 g net carbs) | 5 g fiber
Tatum’s Recipe Hacks:
✨ Build a balanced plate by pairing this sheet-pan meal with a fiber-rich carbohydrate like quinoa, brown rice, or roasted sweet potatoes. Combining lean protein, colorful vegetables, and complex carbohydrates helps support steady energy levels, satiety, and blood sugar balance.
🌱 Did you know that green beans actually contain modest amounts of melatonin? They're also loaded with silicon, an essential trace mineral for building strong bones and supporting healthy collagen production.
Let’s work together! Want individualized meal and snack ideas that align with your nutrition and wellness goals?
Contact me at tatum@equilibriumnutrition.net for more questions.
Schedule your consult below!
Cheers to thriving together!
