Sheet Pan Lemon Pepper Chicken and Vegetables

Name: Sheet Pan Lemon Pepper Chicken and Vegetables
Prep time: 7 min
Cook time: 23 min
Total time: 30 min
Yield: 4 serving
Ingredients: 1 large egg; ⅔ cup panko breadcrumbs; 1 to 1 ¼ pounds boneless skinless chicken breast tenders; 2 tablespoons olive oil; 2 cups broccoli florets; 2 cups cauliflower florets; 1 cup baby carrots or carrot sticks; 1 to 2 teaspoons lemon pepper seasoning; ½ teaspoon garlic powder; ½ teaspoon salt; ½ teaspoon freshly ground black pepper; fresh lemon wedges

User Reviews

5.0

9 reviews

Excellent

Prep Time
7 mins
Cook Time
7 mins
Total Time
30 mins
Servings
4
Calories
288 kcal
Course
Lunch, Dinner
Cuisine
American, International

Sheet Pan Lemon Pepper Chicken and Vegetables

Jade Rice

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🍗🍋🥦🥕 An EASY 30-minute sheet pan meal that's healthy and full of zesty lemon pepper flavor in every bite! The chicken is juicy on the inside and crispy on the outside without having to fry it! You can customize the veggie choices based on your favorites!

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Ingredients

Servings

1 large egg
⅔ cup panko breadcrumbs
1 to 1 ¼ pounds boneless skinless chicken breast tenders (see the FAQs for more chicken info)
2 tablespoons olive oil
2 cups broccoli florets
2 cups cauliflower florets
1 cup baby carrots or carrot sticks
1 to 2 teaspoons lemon pepper seasoning or to taste
½ teaspoon garlic powder or to taste
½ teaspoon salt or to taste
½ teaspoon freshly ground black pepper or to taste
fresh lemon wedges optional for garnishing

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Instructions

Preheat oven to 400F (use Convection if you have it) and if desired, line a baking sheet with aluminum foil for easier cleanup. Spray the baking sheet or the foil on top with cooking spray; set aside.
To a medium bowl, add the egg, lightly beat it with a fork, add the chicken, and toss and flip chicken with the fork so all pieces are coated evenly; set aside momentarily.
To a large ziptop plastic bag add the panko.
Remove the chicken from the bowl using a fork (discard the excess egg), drop it into the plastic bag, seal bag, and toss and shake bag to evenly coat the chicken. Alternatively, you can add the panko breadcrumbs to a large shallow bowl and you can coat the chicken by dredging it through the bowl piece by piece, flipping within the bowl to coat evenly; so this method takes longer.
Place the chicken pieces on the prepared baking sheet, evenly spaced but not touching, down the center of the sheet pan. If there is excess panko in the bag, use your fingers to push it onto the chicken in sparsely coated areas.
Add the broccoli, cauliflower, carrots to the baking sheet, evenly drizzle with olive oil, and toss the veggies lightly with your fingers to coat evenly.
Evenly sprinkle everything with lemon pepper seasoning, garlic powder, and if/as desired add salt and pepper, to taste. Note - Most lemon pepper seasoning (and garlic powder) already has some salt and in the came of the lemon pepper, it also has pepper in it, and depending on your preference, you may want to add additional salt and/or black pepper, or not.
Bake for about 20 to 25 minutes, or until chicken is cooked though. Depending on how your oven cooks, you may want to flip chicken and toss vegetables midway through to ensure even cooking.
Optionally garnish with lemon wedges and serve immediately.

Notes

Recipe will keep airtight in the fridge for up to 5 days or in the freezer for up to 4 months, noting that reheated chicken will not retain its crispiness.
Recipe will keep airtight in the fridge for up to 5 days or in the freezer for up to 4 months, noting that reheated chicken will not retain its crispiness.

Nutrition Information

Show Details

Serving 1portion Calories 288kcal (14%) Carbohydrates 16g (5%) Protein 29g (58%) Fat 12g (18%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 7g Trans Fat 0.02g Cholesterol 113mg (38%) Sodium 566mg (24%) Potassium 838mg (24%) Fiber 4g (16%) Sugar 4g (8%) Vitamin A 4795IU (96%) Vitamin C 67mg (74%) Calcium 78mg (8%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 288 kcal

% Daily Value*

Serving	1portion
Calories	288kcal	14%
Carbohydrates	16g	5%
Protein	29g	58%
Fat	12g	18%
Saturated Fat	2g	10%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	7g	35%
Trans Fat	0.02g	1%
Cholesterol	113mg	38%
Sodium	566mg	24%
Potassium	838mg	18%
Fiber	4g	16%
Sugar	4g	8%
Vitamin A	4795IU	96%
Vitamin C	67mg	74%
Calcium	78mg	8%
Iron	2mg	11%