Healthy Low-Glycemic Sheet Pan Chicken Recipe Easy Perfect Roasted Veggies
A simple, nourishing sheet pan chicken and roasted veggies recipe that is low-glycemic, easy to prepare, and perfect for busy weeknights. Juicy chicken breasts and caramelized vegetables come together with a flavorful garlic and herb marinade.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: American
Ingredients
- 1.5 pounds boneless, skinless chicken breasts
- 2 cups broccoli florets (about 150 g), cut into bite-sized pieces
- 1 medium red bell pepper, chopped into strips
- 1 medium zucchini, sliced into thick rounds
- 2 medium carrots, peeled and cut into sticks
- 3 tablespoons extra virgin olive oil
- 3 cloves garlic, minced
- Zest and juice of 1 lemon
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- Salt and freshly cracked black pepper, to taste
- A small handful fresh parsley or cilantro, chopped (for garnish)
Instructions
- Preheat your oven to 425°F (220°C).
- Wash and chop broccoli florets, bell pepper strips, zucchini rounds, and carrot sticks into similar-sized pieces for even cooking.
- In a large mixing bowl, combine olive oil, minced garlic, lemon zest, lemon juice, dried oregano, ground cumin, salt, and pepper. Whisk until well blended.
- Place chicken breasts in the bowl with half the marinade and toss to coat evenly. Transfer chicken to one side of the sheet pan.
- Toss veggies with the remaining marinade and spread evenly on the other side of the sheet pan.
- Arrange pieces with some space between them to avoid overcrowding.
- Roast in the oven for 20–25 minutes. Halfway through, flip the chicken and stir the veggies gently to promote even browning. Use a meat thermometer to check the chicken’s internal temperature; it should reach 165°F (74°C).
- Optional: Broil the sheet pan for 2–3 minutes at the end for extra color and crispiness, watching carefully to prevent burning.
- Remove from oven and let the chicken rest for 5 minutes before slicing.
- Garnish with fresh parsley or cilantro and serve immediately.
Notes
If veggies start browning too fast, loosely cover the sheet pan with foil after 15 minutes. Resting the chicken for 5 minutes after roasting keeps it juicy. Par-cook denser veggies like carrots in the microwave for 2 minutes before roasting to speed cooking. Use a silicone baking mat to simplify cleanup. You can swap veggies seasonally or use bone-in chicken thighs with adjusted cooking time.
Nutrition
- Serving Size: 1 serving (approxima
- Calories: 320
- Fat: 10
- Carbohydrates: 12
- Fiber: 4
- Protein: 38
Keywords: low-glycemic, sheet pan chicken, roasted veggies, healthy dinner, easy recipe, weeknight meal, gluten-free, low-carb