Sheet Pan Lemon Chicken
This Sheet Pan Lemon Chicken delivers 46g protein and 453 calories per serving, making it one of the highest-protein options for lower-calorie meal prep. Quick stovetop prep yields 4 servings, supporting fat-loss phases or high-volume training blocks. Use this recipe to hit aggressive protein targets while keeping daily calories controlled.
Ingredients
- •Potato, Baby(454g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Rosemary, Fresh(30g)
- •1 teaspoon kosher salt (divided)
- •1/2 teaspoon ground black pepper (divided)
- •Asparagus(907g)
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Garlic powder(5g)
- •Lemon(60g)
Instructions
- 1Place a rack in the center of your oven, then preheat the oven to 400 degrees F. Generously coat a large, rimmed baking sheet with nonstick spray. Place the potatoes in the center and top with 1 tablespoon olive oil, 1 tablespoon rosemary, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper. Toss to coat, then spread into an even layer. Place in the oven and roast for 20 minutes.
- 2Meanwhile, place the asparagus, chicken, and garlic powder in a large bowl. Drizzle with the lemon juice and add the lemon zest, remaining 2 tablespoons olive oil, 1 tablespoon rosemary, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper. Toss to coat, then transfer to the baking pan with the potatoes. With a spatula, loosely toss the ingredients so that they are evenly combined and spread into an even layer. Overlap the chicken as little as possible.
- 3Return the pan to the oven and bake an additional 15 to 20 minutes, until the chicken is cooked through, stirring once or twice throughout. The asparagus may release some liquid, which you can carefully pour off the pan, or use a slotted spoon or spatula to serve so that you do not get this liquid on your plate. Enjoy hot.
Nutrition — Per Serving
453
calories
46g
protein
17g
fat
- Carbohydrates
- 32g
- Saturated fat
- 2.9g
- Sodium
- 91 mg
- Dietary fiber
- 8.6g
4 servings per batch · ~545g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Sheet Pan Lemon Chicken have per serving?
Each serving delivers 46g of protein and 453 calories with 17g fat and 32g carbs. This is a lean protein option with solid carb content for post-workout recovery.
How long does Sheet Pan Lemon Chicken take to prep?
This recipe has quick prep and batch-cooks 4 servings on the stovetop at once. You're efficiently producing multiple meals in a single cooking session.
Is Sheet Pan Lemon Chicken good for muscle gain?
At 46g protein and 453 calories per serving, this recipe supports muscle-building phases with strong protein delivery relative to calorie count. The carbohydrate content provides energy without excessive calories, making it useful for lean muscle gain protocols.
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