Ugh, those evenings when you look in the fridge, feel the clock ticking, and just dread the mountain of dishes waiting for you afterward—I know that feeling so well! We all want healthy, high-protein, low-carb dinners on the table quickly, but who has the energy for complicated prep? That’s why I’m sharing my absolute go-to solution for making life easier: this amazing Sheet Pan Chicken and Veggies (Low Carb). It’s my promise that you get maximum flavor and protein for minimum cleanup. My whole philosophy here at Sena Recipes is building reliable meals that fit into real life, not cookbook fantasy life. This one sheet pan wonder is proof that easy doesn’t mean boring!
Why This Sheet Pan Chicken and Veggies (Low Carb) Is a Weeknight Hero
Honestly, this recipe saved me last Tuesday. When everything felt hectic, pulling this out of the oven was the easiest win of the week. It ticks every box we busy home cooks care about. You get a fantastic, filling meal that keeps the carbs low and the protein high—perfect for energy without the slump later.
It truly shines because of how little it demands of you. I mean, everything goes on one pan! You get a fantastic payoff for such minimal effort. If you need a weeknight reset, this is where you start.
- Super simple prep—just chopping and mixing!
- Maximum flavor thanks to all those seasonings rubbing onto the chicken and veggies.
- Practically zero cleanup. Trust me, paper saved my life here.
- It’s incredibly reliable; it comes out great every single time you make it. See more easy family dinner recipes like this on the blog.
Emma Laurent’s Tip for Stress-Free Cooking
You know, when the kids were little and I was juggling work, I started calling this my ‘sanity meal.’ If I could just get the chicken and veggies prepped while they had their snack, I knew dinner was essentially done. It’s those little moments of control during a chaotic evening that make all the difference, isn’t it?
Gathering Ingredients for Your Sheet Pan Chicken and Veggies (Low Carb)
Okay, let’s talk ingredients! This recipe is so straightforward, which is why it flies off the table. You’ll need three chicken breasts, but make sure you cube those into nice, large chunks—we don’t want little pieces drying out on the pan! For the veggies, I love the combination of one zucchini sliced into thick halfmoons, broccoli cut into small florets, about half a red onion in big chunks, and one large bell pepper cut into similar chunks. This variety gives you all the great color and texture we need for a low calorie, healthy meal.
Now for the flavor boosters that really make this shine: you’ll mix in half a teaspoon each of garlic powder, onion powder, paprika, dried oregano, and chili powder, plus salt and pepper. The binder and topping are crucial: half a cup of breadcrumb, a third cup of grated Pecorino, a quarter cup of olive oil to coat everything, and that glorious cup and a half of shredded mozzarella cheese for the finish. Don’t forget the chili pepper flakes and basil for garnish—they make it look professional!
Ingredient Notes and Low Carb Substitutions
Now, I put breadcrumbs in to help the coating get just a little crispy under the cheese, but I know if you’re serious about keeping this strictly low carb or keto, those traditional breadcrumbs just won’t cut it. So here’s my little chef secret: swap the regular breadcrumbs out entirely for half a cup of finely crushed pork rinds or even almond flour. Trust me, the pork rinds add an incredible salty crunch without spiking your carb count, which is exactly what we want for these Keto High Protein Meals. If you use almond flour, it acts more like a mild thickener, which also works beautifully!
Step-by-Step Instructions for Sheet Pan Chicken and Veggies (Low Carb)
Now that we’ve got our beautiful ingredients ready, let’s get this show on the road! This is where the magic happens, and because everything is going onto one pan, the process is almost ridiculously simple. We’re aiming for perfectly tender chicken and beautifully roasted veggies that still have a bit of bite. Remember, we aren’t doing complicated pans here; we’re keeping it straightforward so you can relax while this cooks away!
First things first, we need to give our chicken some love. Then we get the oven warmed up, and finally, we assemble everything to roast. It moves fast from there, especially once you get to the cheesy finish—wow. If you need some inspiration for other quick ways to make chicken, check out my favorite easy, healthy chicken dinners.
The Crucial Marination Step
Step one is my non-negotiable secret weapon for the juiciest chicken breast pieces. You’ll take those large chunks of chicken and give them a little bath in about one cup of milk. Don’t skip this! The milk actually works wonders to tenderize the breast meat, preventing it from drying out when it hits the high heat of the oven. Let them soak for a good 20 to 30 minutes while you prep everything else. It’s worth the wait, I promise; it keeps the finished chicken breast incredibly moist.
Achieving Perfect Oven Temperature for Sheet Pan Chicken and Veggies (Low Carb)
While that chicken is marinating, go ahead and preheat your oven right away to 375°F. Getting the oven properly hot before the food goes in is essential for that good roast rather than a slow steam. You must line your large baking sheet with parchment paper here—it makes cleanup almost zero, which is the whole point of this recipe! Once everything—the seasoned chicken, the zucchini, broccoli, onion, pepper, oil, and all those lovely spices—is mixed up, transfer it onto that prepared pan. The absolute most important technique move here is spreading everything out into a nice, even single layer. If you pile it up, the middle bits will steam instead of roast, and we want everything nicely browned!
After that initial 25-minute bake, pull the pan out, sprinkle that mozzarella evenly over the top (don’t be shy!), and pop it back in until the cheese is melted and bubbly. That final 5 to 7 minutes gives you that irresistible gooey cheese topping.
Tips for Success with Sheet Pan Chicken and Veggies (Low Carb)
Even though this is my easiest recipe, there are a few little tricks I use every time to make sure it comes out tasting like I spent all day fussing over it. These simple steps turn a good meal into a great high protein dinner! Trust me, nailing these details makes all the difference when you’re cooking on a single surface.
First, let’s talk overcrowding. That baking sheet you grab? It needs to be large—I mean, really large. If your chicken and veggies are crammed together, they’ll sweat, and you’ll end up with soup instead of roasted goodness. You want some airflow around every single piece so those edges can actually caramelize. If you have to use two pans to keep everything in a single layer, do it! It’s worth the extra tiny bit of cleanup.
Second, you absolutely must ensure every piece is coated in that oil and seasoning mix before it hits the pan. I use my hands for this—no spoon is gentle enough! Make sure you get some of that Pecorino and seasoning blend deep into the cracks of the broccoli florets and onions. This is how you build that flavorful crust we all love.
My third tip relates to doneness, especially the chicken. Since chicken breast chunks can vary slightly in size, rely on more than just time. After 25 minutes, check the thickest piece of chicken. It should reach 165°F internally, or if you cut into it, the juices should run perfectly clear—no pinkness at all! That way, you know you’re serving safe, delicious high protein recipes for dinner.
Finally, for the veggies: I always cut the zucchini and bell peppers a little thicker than I might normally. On a sheet pan meal, bigger chunks survive the full cooking time better than thin slices, which tend to turn to mush before the chicken is done. It keeps that satisfying texture that makes this collection of healthy high protein recipes so wonderful.
Making Sheet Pan Chicken and Veggies (Low Carb) Ahead of Time
One of the truly brilliant things about this meal is how wonderfully it transitions into leftovers! For busy families, having a ready-to-go make-ahead meal stashed in the fridge is like finding gold. I often double this recipe on a Sunday afternoon because I know we’ll want it again later in the week.
Prep Ahead Like a Pro Chef
If your Saturday morning is free, you can tackle the bulk of the work. You can absolutely chop all your zucchini, broccoli, onions, and peppers, and cube up your chicken breasts ahead of time! Store all the prepped veggies in one airtight container, and keep the raw chicken—maybe even already soaking in that milk marinade, just make sure it stays super chilled—in another. When dinnertime rolls around on Wednesday, all you have to do is drain the chicken, toss everything together with the seasonings and oil, and get it on the pan. It cuts your active prep time down to about ten minutes. How great is that?
Storage and Reheating for Leftovers
If you accidentally made too much (which happens to me all the time!), storing it is simple. Let whatever you don’t eat cool down completely before you seal it up. I stick the leftovers in a shallow, airtight container. This recipe holds up fantastically in the refrigerator for up to four days. The only thing that changes slightly is the texture of the mozzarella topping—it won’t be as gooey as when it first comes out of the oven, but that’s fine!
When it’s time to reheat, avoid the microwave if you can, because it can sometimes steam the crisp edges right off the vegetables. If you’re eating it the next day, pop a serving back onto a small, clean baking sheet or even an oven-safe dish and reheat it at about 350°F for 8 to 10 minutes. That little bit of dry heat brings back just enough texture to make it feel like you just cooked it fresh. It’s still a fantastic, filling meal, even on day two!
Serving Suggestions for Your High Protein Dinner Ideas
So, you’ve pulled this gorgeous, cheesy, perfectly roasted sheet pan chicken and veggies out of the oven. It is a complete meal on its own, honestly, but sometimes you just want something extra on the plate, right? Since we’re keeping things low carb and high protein, we have to be a little strategic with our pairings. I always aim for something fresh or something creamy to balance out the roastiness of the veggies.
For a super easy way to bulk up the volume without adding carbs, you simply cannot beat cauliflower rice. I usually buy the pre-riced kind just because I live that busy life, but if you have time, ricing your own cauliflower is easy too! We often serve a heap of this under our portion of chicken and veggies. It soaks up those flavorful pan drippings beautifully, making it a perfect vehicle for dipping. It turns a simple weeknight dish into a full, satisfying plate.
The Perfect Low Carb Side Salad
If you want something bright to cut through the richness of the mozzarella and olive oil, a simple side salad is my go-to addition when I’m making these Low Carb Dinner Ideas. Don’t overcomplicate it! Just some crispy butter lettuce, maybe a few cherry tomatoes sliced in half, and some cucumber tossed together. For the dressing, keep it simple and homemade: a quick whisk of red wine vinegar, a dash of Dijon mustard, salt, pepper, and a good drizzle of olive oil. That acidity just wakes up the whole palate and makes the cheese taste even better!
Drizzles and Sauces to Elevate Your Meal
Sometimes, a protein needs a little saucy companion, and this recipe is no exception. If you are looking to elevate these High Protein Dinner Ideas, you need a simple, low-carb sauce ready to go. A garlic aioli made with just mayo, a squeeze of lemon, and maybe some fresh parsley mixed in works wonders. Just dollop it right over the chicken. Or, if you like heat, a spoonful of sugar-free sriracha mixed into plain Greek yogurt (if you tolerate dairy) creates a lovely spicy cream sauce. These little finishing touches make the meal feel totally special even though it took thirty minutes to make!
Frequently Asked Questions About Sheet Pan Chicken and Veggies (Low Carb)
I get so many emails once people try this meal, and that’s wonderful! It means the recipe is hitting the mark for easy, satisfying home cooking. Here are a few key things folks often ask when they are preparing their version of this simple Keto dinner recipe.
Can I use different vegetables, or am I stuck with what you listed?
Absolutely not! This is perhaps the easiest adaptable recipe I have. That’s the genius of the sheet pan method! If you have seasonal produce calling your name, go for it. Things like asparagus, cauliflower florets, or even thicker-cut radishes (they roast beautifully and get surprisingly mild!) work wonderfully here. Just try to keep your cuts relatively consistent—if you chop the chicken into large chunks, try to make sure the veggies are roughly the same size so they cook evenly together. Avoid leafy greens like spinach in the main roast, though; they wilt almost instantly!
How do I guarantee this qualifies as one of the best Keto High Protein Meals if I use the pork rind swap?
That’s a great question regarding strictness, especially when aiming for true Keto High Protein Meals. If you use the pork rind suggestion instead of the standard breadcrumbs, you’ve done the hard part! By swapping out the flour/breadcrumb binder for crushed pork rinds, you keep the coating crunchy while staying very low in net carbs. The bulk of the meal—the chicken, the cheese, and the low-starch vegetables—is already perfectly compliant. Just make sure that Pecorino cheese you’re grating is the real deal, and you’re good to go for a stellar, satisfying keto dinner!
What is the absolute best way to reheat Sheet Pan Chicken and Veggies (Low Carb) leftovers?
Look, sometimes the microwave is faster, but if you want to preserve that roasted texture, you have to use dry heat. I strongly advise against the microwave unless you’re completely rushed, as it turns the veggies a little soft. Instead, spread your leftovers on a clean baking sheet—that’s right, we use a pan again, but this time just for reheating! Put it in a 350°F oven for about 8 to 10 minutes. This allows the residual moisture in the veggies to evaporate slightly, and the cheese that might have hardened will get soft and gooey again. It makes these leftovers feel almost as good as fresh!
Why are the chicken pieces marinated in milk? Is that necessary for a High Protein Dinner?
It feels weird, right? Milk in savory chicken? Trust me on this one! Marinating meat, even just briefly in milk, is an old trick that denatures some of the proteins on the surface of the meat, which keeps it incredibly tender and juicy when baked. Since we are aiming for high protein recipes using lean chicken breast, dryness is our enemy. The milk protects the chicken during that initial blast in the oven, ensuring those 40 grams of protein come to you moist and tender, not tough!
Estimated Nutritional Snapshot for Sheet Pan Chicken and Veggies (Low Carb)
I always want to be totally upfront with you all about what you’re putting into your body because that’s part of building trust in the kitchen. While every single ingredient you use might vary slightly in content—for instance, the fat in your chicken breast or the salt in your Pecorino—I’ve crunched the numbers based on the recipe details provided. Think of this as a really solid, helpful guideline for making these healthy home-cooked meals!
Because we’ve focused so hard on keeping the carbs low and loading up on lean protein, these numbers are fantastic for a filling, satisfying dinner. It’s proof that you don’t have to sacrifice taste or fullness when you’re watching your intake. This is genuinely one of the best high protein recipes I’ve developed for weeknights.
Here is the estimated breakdown per serving (Yield: 4 servings):
- Calories: Around 450 kcal
- Protein Powerhouse: A whopping 40 grams! This is why this makes such a great high-protein dinner idea.
- Total Fats: Approximately 25 grams, mostly the healthy kinds from the olive oil and cheese.
- Carbohydrates: Right around 15 grams, with 4 grams of that being helpful dietary fiber.
- Sugar Content: Kept very low at about 5 grams, mostly from the natural sweetness of the vegetables.
Remember, these estimates factor in all components, including that delicious mozzarella melting on top! If you skip the cheese or make the pork rind substitution, your carb and fat counts will shift slightly lower, which might even make it better for stricter Keto High Protein Meals plans. Cook smart, eat well!
Share Your Sheet Pan Chicken and Veggies (Low Carb) Creations
I absolutely live for hearing from you once you’ve tried one of these simple weeknight fixes. Seriously, when you make this Sheet Pan Chicken and Veggies (Low Carb), I want to know! Did the milk marinade work its magic? Did your family actually eat all the broccoli without complaint? Knowing these recipes translate well into *your* kitchens is the best part of my job!
Please, if you enjoyed this stress-free dinner, stop by the comments section below and let me know! A quick rating helps so many other busy cooks decide what to try next. Five stars if it saved your Tuesday night?
And if you took a picture while you were serving up those gorgeous, cheesy pieces of chicken and perfectly roasted veggies, tag me on social media! I love seeing your creations. Sharing photos of your results is what builds this wonderful community we have here; it shows everyone proof that healthy, high-protein home cooking is totally achievable, even on the busiest days. Don’t be shy—I can’t wait to see what you’ve cooked up!
Print
Sheet Pan Chicken and Veggies (Low Carb)
- Total Time: 60 min
- Yield: 4 servings 1x
- Diet: Low Fat
Description
Make a simple, healthy, and high-protein dinner using just one sheet pan. This low-carb meal requires minimal cleanup and is perfect for busy weeknights.
Ingredients
- 3 chicken breasts, cubed large chunks
- 1 cup milk
- 1 zucchini, sliced thick halfmoons
- 1 stalk broccoli, cut into small florets
- 1/2 red onion, sliced into big chunks
- 1 large bell pepper, sliced into chunks
- 1/2 tsp each garlic powder, onion powder, paprika, dried oregano, chili powder
- salt and pepper, to taste
- 1/2 cup breadcrumb
- 1/3 cup grated pecorino
- 1/4 cup olive oil
- 1 1/2 cup shredded mozzarella cheese
- Chili pepper flakes and basil for garnish
Instructions
- Place your chicken pieces in a medium bowl and marinate them in the milk for 20 to 30 minutes.
- Preheat your oven to 375°F. Line a large baking sheet with parchment paper.
- While the chicken marinates, prep your vegetables and gather all other ingredients.
- In an extra-large bowl, toss the sliced vegetables, drained chicken, seasonings, breadcrumb, pecorino, and olive oil until everything is coated.
- Transfer the mixture to the prepared baking sheet and spread it into a single layer. If the vegetables seem dry, add a little extra olive oil.
- Bake for 25 minutes.
- Remove the sheet pan from the oven, sprinkle the mozzarella cheese evenly over the top, and return it to the oven until the cheese melts.
- Garnish with chili pepper flakes and fresh basil before serving.
Notes
- This recipe is easily adaptable; swap vegetables based on what you have available seasonally.
- For easier cleanup, use foil instead of parchment paper, though parchment paper works well for preventing sticking.
- Prep Time: 30 min
- Cook Time: 30 min
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 5
- Sodium: 400
- Fat: 25
- Saturated Fat: 10
- Unsaturated Fat: 15
- Trans Fat: 0
- Carbohydrates: 15
- Fiber: 4
- Protein: 40
- Cholesterol: 120
Keywords: Sheet Pan Chicken and Veggies, Low Carb, High Protein, Easy Dinner, Keto Dinner, One Pan Meal, Healthy Chicken