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Lemon Garlic Rosemary Sheet Pan Chicken and Vegetables
This easy Lemon Garlic Rosemary Sheet Pan Chicken and vegetables recipe is perfect for clean eating on busy weeknights when you want something quick and nourishing! Gauge the amount of chicken and vegetables you're making based on how many people you're serving.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 3 to 6 Servings
Calories: 439 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1.5 to 2.5 lbs bone-in skin-on chicken thighs 3 to 6 thighs*
- 3 Tbsp avocado oil
- 2 tsp lemon zest
- 3 Tbsp lemon juice
- 4 cloves garlic
- 2 tsp fresh or dried rosemary
- ½ tsp sea salt to taste
Vegetables:
- ½ yellow onion chopped
- 1 zucchini chopped
- 1 large carrot chopped
- ½ red bell pepper chopped
- 1 Small bunch asparagus trimmed and chopped
- 2 Tbsp avocado oil
- 1 tsp garlic powder
- 1 tsp sea salt to taste
Instructions
- Transfer the raw chicken thighs and marinade ingredients to a large zip lock bag. Seal the bag and swish everything together until the chicken is well-coated in the marinade. Marinate for at least 15 minutes, or up to 24 hours.
- Preheat the oven to 425 degrees Fahrenheit.
- Chop all of the vegetables and transfer them to a large baking sheet. Pour the avocado oil, garlic and sea salt over the veggies. Use your hands to toss everything together until the vegetables are well coated with oil and seasonings.
- Spread the vegetables into an even layer.
- Transfer the marinated chicken thighs to the sheet pan, wriggling out a little space around the veggies.
- Bake for 25 to 30 minutes, stirring the vegetables halfway through, or until the chicken skin is crispy and the chicken is cooked through.
- Chicken is fully cooked once it reaches an internal temperature of 165 degrees F. Insert a meat thermometer into the thickest part of the largest chicken thigh and wait until the numbers stop moving to get an accurate read. The exact cooking time depends on the temperature of the chicken going into the oven and also the size of the thighs.
- Serve chicken and vegetables and enjoy!
Cup of Yum
Notes
- *If you use more than 6 thighs, increase the quantities of ingredients for the marinade.
- Store any leftovers in an airtight container in the refrigerator for up to 5 days.
- Nutrition Facts are based on using 1.5 lbs of chicken thighs
Nutrition Information
Serving
1(of 4)
Calories
439kcal
(22%)
Carbohydrates
14g
(5%)
Protein
30g
(60%)
Fat
30g
(46%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
16g
Cholesterol
276mg
(92%)
Sodium
1078mg
(45%)
Fiber
4g
(16%)
Sugar
7g
(14%)
Nutrition Facts
Serving: 3to 6 Servings
Amount Per Serving
Calories 439
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 439kcal | 22% |
| Carbohydrates | 14g | 5% |
| Protein | 30g | 60% |
| Fat | 30g | 46% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 16g | 94% |
| Cholesterol | 276mg | 92% |
| Sodium | 1078mg | 45% |
| Fiber | 4g | 16% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.