
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
- 1Pat the chicken dry with paper towels, then cut into even pieces about 1 inch thick. Halve the baby potatoes lengthwise. Trim the asparagus and cut into 3-inch pieces. Zest the lemon and juice it into a small bowl.
- 2Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Season the chicken with garlic powder, salt, and pepper. Once the oil shimmers, add the chicken in a single layer and cook 6–8 minutes until golden brown on the first side, then flip and cook another 5–7 minutes until golden and the internal temperature reaches 165°F. Transfer to a plate.
- 3Add the potatoes to the same skillet with 1 tablespoon olive oil, fresh rosemary, salt, and pepper. Cook 12–15 minutes over medium-high heat, stirring every 3–4 minutes, until the potatoes are golden and tender when pierced with a fork.
- 4Push the potatoes to the sides of the skillet and add the asparagus to the center with the remaining olive oil, lemon juice, lemon zest, salt, and pepper. Return the cooked chicken to the skillet and toss everything gently to combine. Cook 4–6 minutes over medium heat until the asparagus is tender-crisp and the chicken is heated through.
- 5Divide the chicken, potatoes, and asparagus evenly into 4 airtight containers while hot, distributing the pan juices among them.
- 6Allow to cool to room temperature before sealing the containers. Store in the refrigerator for up to 4 days. Reheat gently in a skillet over medium heat or in the microwave until warmed through.
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
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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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