Lemon-Garlic Chicken & Veggie Sheet Pan Dinner

Light, protein-forward chicken with tender-crisp vegetables and a bright lemon finish—designed to be filling without feeling heavy.

Ingredients

• 700g / 1.5 lb boneless, skinless chicken breast (or thighs), cut into 4 even portions
• 4 cups broccoli florets
• 2 medium zucchini, sliced into 1.5 cm / 1/2" half-moons
• 1 red bell pepper, sliced
• 1 small red onion, cut into wedges
• 2 tbsp olive oil, divided
• 2 tsp garlic powder (or 2 garlic cloves, finely minced)
• 1 tsp smoked paprika (or sweet paprika)
• 1 tsp dried oregano (or Italian seasoning)
• 1/2 tsp black pepper
• 1 tsp kosher salt (use 3/4 tsp if fine salt)
• 1 lemon (zest + 2 tbsp juice)
• Optional: 2 tbsp plain Greek yogurt (for a creamy drizzle)

Method

• 1

  Step 1: Heat oven & prep pan

  Preheat oven to **220°C / 425°F**. Line a large sheet pan with parchment (or lightly oil the pan).

• 2

  Step 2: Season chicken

  Pat chicken dry (this helps browning). In a bowl, toss chicken with **1 tbsp olive oil**, **lemon zest**, **1 tbsp lemon juice**, **garlic powder**, **paprika**, **oregano**, **1/2 tsp salt**, and **black pepper** until well coated.

• 3

  Step 3: Season vegetables

  On the sheet pan, toss broccoli, zucchini, bell pepper, and red onion with **1 tbsp olive oil** and **1/2 tsp salt**. Spread out so the veg is mostly in a single layer (crowding = steaming).

• 4

  Step 4: Roast

  Nestle chicken among the vegetables. Roast **18–22 minutes**, flipping nothing, until chicken is **juicy and cooked through (74°C / 165°F)** and vegetables are **tender-crisp with browned edges**.

• 5

  Step 5: Finish bright

  Squeeze over remaining **1 tbsp lemon juice**. Taste and add a pinch more salt/pepper if needed.

• 6

  Step 6: Optional yogurt drizzle

  Stir **Greek yogurt** with **1–2 tsp water** and a pinch of salt until pourable, then drizzle lightly over each serving (adds creaminess without much fat).

Tips

• **Mounjaro-friendly eating cues:** Keep portions modest, prioritize the chicken + broccoli first, and go lighter on higher-volume veg if you feel full quickly.
• **Swap vegetables:** Use any quick-roasting veg you have (cauliflower, green beans, asparagus). Keep pieces similar size so they cook evenly.
• **More flavor, same lightness:** Add chili flakes, cumin, or a pinch of mustard powder (pantry staples) to the chicken seasoning.
• **Make-ahead:** Chop veg up to 2 days ahead; store covered in the fridge. Leftovers keep **3 days** and reheat gently (microwave on 70% power) to avoid drying the chicken.
• **Serve with:** As-is for a lighter meal, or add a small side of rice/quinoa if you need extra carbs (keep it small and optional).

Nutrition (per serving, estimate)