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From above appetizing grilled toasts under egg with rosemary cooked on frying pan on barbecue grid
Stovetop~40 minComplexity

Sheet Pan Garlic Herb Butter Chicken & Potatoes

This Sheet Pan Garlic Herb Butter Chicken & Potatoes contains 13g protein and 176 calories per serving — best treated as a side component or lighter dinner base. Quick stovetop prep covers 4 servings. Combine this with additional protein sources to reach 35g+ per meal and support consistent training performance.

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Ingredients

4 servings
  • Low Sodium Chicken Broth(80g)
  • Unsalted Butter(60g)
  • Garlic(15g)
  • Parsley, Fresh(10g)
  • Thyme, Fresh(5g)
  • Rosemary, Fresh(5g)
  • 1/2 teaspoon salt (adjust to your tastes)
  • 1/4 teaspoon cracked pepper (to season)
  • Chicken Breast, Boneless Skinless(142g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Potato, Yukon Gold(454g)
  • Green Beans(454g)

Instructions

  1. 1Cut the chicken breasts into even pieces and cut the potatoes into 1-inch cubes. Trim the green beans and mince the fresh garlic. Chop the parsley, thyme, and rosemary and set aside.
  2. 2Heat the butter in a large skillet over medium heat for 2–3 minutes until melted. Add the minced garlic and cook for 1 minute until fragrant, stirring constantly.
  3. 3Add the low sodium chicken broth to the skillet and stir in the chopped parsley, thyme, and rosemary. Simmer over medium heat for 3–4 minutes, then remove from heat and set the garlic herb butter sauce aside.
  4. 4Return the skillet to medium-high heat and add the potatoes in a single layer. Cook for 8–10 minutes, stirring occasionally, until they begin to soften and the bottoms are golden brown.
  5. 5Push the potatoes to the sides of the skillet and add the chicken pieces to the center. Cook over medium-high heat for 6–8 minutes until the chicken is golden on one side, then flip and cook for another 5–7 minutes until no longer pink in the middle and internal temperature reaches 165°F.
  6. 6Add the green beans to the skillet and pour the reserved garlic herb butter sauce over everything. Toss well and cook over medium heat for 4–5 minutes until the green beans are tender-crisp.
  7. 7Divide the chicken, potatoes, green beans, and pan juices evenly into 4 airtight containers while hot. Cool to room temperature, then seal and refrigerate for up to 4 days.

Nutrition — Per Serving

176

calories

13g

protein

14g

fat

Carbohydrates
30g
Saturated fat
0.3g
Sodium
60 mg
Dietary fiber
6.0g

4 servings per batch · ~306g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sheet Pan Garlic Herb Butter Chicken & Potatoes have per serving?

Each serving contains 13g of protein and 176 calories with 14g fat and 30g carbs. The calorie and protein density is moderate, making this better as a side component than a primary protein dish.

How long does Sheet Pan Garlic Herb Butter Chicken & Potatoes take to prep?

This is a quick prep stovetop recipe batch-cooking 4 servings at once. You're combining protein and carbohydrate sides in a single pan for efficient meal assembly.

Is Sheet Pan Garlic Herb Butter Chicken & Potatoes good for fat loss?

At 176 calories and 13g protein per serving, this recipe works as a lighter side component for fat loss but lacks sufficient protein density as a standalone meal. Pair it with a higher-protein primary dish to create a complete macro-balanced plate.

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