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Healthy Low-Carb High-Protein Chicken and Broccoli Sheet Pan Dinner

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A quick and easy sheet pan dinner featuring juicy roasted chicken and caramelized broccoli, perfect for busy weeknights and meal prep.

Ingredients

Scale
  • 2 large skinless, boneless chicken breasts (preferably organic or free-range)
  • 4 cups fresh broccoli florets
  • 3 tablespoons extra virgin olive oil
  • 4 cloves garlic, minced
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon salt (sea salt or kosher salt preferred)
  • ½ teaspoon freshly cracked black pepper
  • 1 teaspoon smoked paprika (optional)
  • ¼ teaspoon red pepper flakes (optional)
  • 2 tablespoons fresh parsley, chopped (for garnish)

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. Pat dry the chicken breasts with paper towels and cut into roughly 1-inch chunks.
  3. Wash and cut broccoli into bite-sized florets, about 4 cups total.
  4. In a large mixing bowl, combine olive oil, minced garlic, lemon juice, salt, black pepper, smoked paprika, and red pepper flakes (if using). Stir well.
  5. Add chicken chunks and broccoli florets to the bowl and toss thoroughly until well coated.
  6. Spread the chicken and broccoli in a single layer on a rimmed 12×17 inch sheet pan, avoiding overcrowding.
  7. Roast in the preheated oven for 20-25 minutes, flipping the chicken and broccoli halfway through (around 12 minutes). Chicken should reach an internal temperature of 165°F (74°C) and broccoli should be tender with slightly crispy edges.
  8. Remove from oven, sprinkle with chopped fresh parsley, and toss gently.
  9. Serve immediately, optionally with a wedge of lemon on the side.

Notes

Avoid overcrowding the pan to ensure broccoli crisps instead of steaming. Pat chicken dry for better browning. If broccoli isn’t crispy enough, broil for 1-2 minutes at the end while watching closely. Leftovers keep well in the fridge for up to 3 days and reheat best in a skillet or oven to maintain texture.

Nutrition

Keywords: low-carb, high-protein, chicken, broccoli, sheet pan dinner, healthy, easy recipe, meal prep

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