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5.0 from 9 votes

Sheet Pan Lemon Pepper Chicken and Vegetables

🍗🍋🥦🥕 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!

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

Ingredients

  • 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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. To a large ziptop plastic bag add the panko.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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

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

% 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%

* Percent Daily Values are based on a 2,000 calorie diet.