Sheet Pan Chicken with Garlic Butter

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Getting a healthy and tasty dinner on the table has never been easier! This low-carb sheet pan chicken is full of flavor and ready in just 45 minutes. 

Using one baking sheet to cook chicken and some roast vegetables in a herby garlic butter sauce is so easy.

This recipe ensures perfectly tender and juicy chicken breasts and crispy roast vegetables every time. 

How to make sheet pan chicken

Step 1: Preheat your oven to 400°F (200°C) and grease a baking tray or line with foil. Set aside.

Step 2: Brine the chicken by filling a large bowl with lukewarm water. Stir in a handful of salt until it dissolves and then add your chicken breasts. They should sit in the water for at least 15 minutes. Rinse the chicken breasts when done and set aside. 

Step 3: In a small bowl, mix together the melted butter, chicken broth, chopped garlic, garlic powder, thyme, and rosemary. Set aside. 

Step 4: Place chicken on a greased baking sheet and place the cauliflower florets, zucchini, onion, and bell peppers all around the chicken. Pour over half of the sauce and toss everything until it is well coated. Arrange into a single layer again. Sprinkle over some salt and pepper to season. 

Step 5: Bake in preheated oven for 15 minutes. Remove and mix well. Flip the chicken breasts over. Pour over the remaining sauce and bake for a further 10 – 15 minutes. The chicken should be fully cooked and not pink on the inside. 

Step 6: Cover the chicken with foil and let it rest for 10 minutes with the juices from the pan before serving. Serve with the roasted vegetables. 

Tips for making juicy and tender chicken breasts 

Brining the chicken (letting it sit in saltwater) before cooking makes a huge difference. It draws liquid into the chicken and prevents it from drying out when cooked.

You can learn more about brining in this guide to cooking the perfect chicken breast.

It’s also highly recommended to get a cooking thermometer. Once the chicken is cooked, use your thermometer to test the internal temperature of the meat. It should be at least 165 F.

Using a thermometer to check if your meat is completely cooked saves the juices from pouring out if the meat is cut open to check. This makes the meat juicier and tastier too. 

Lastly, to ensure your chicken breasts are juicy, you must allow them to rest. After you remove the chicken from the oven, cover with foil and rest for 10 minutes before cutting and serving. 

Low-carb roasting vegetables 

You can use any vegetables you have on hand for this dish, which makes it great for clearing out the refrigerator too.

I used green beans, cauliflower, onion, and peppers for this recipe but here are some other low-carb vegetables that are perfect for roasting: 

• Broccoli
• Asparagus
• Eggplant
• Radishes

Tips and Tricks 

When roasting these different vegetables, cut them into pieces of similar size so that they roast evenly. Also remember that some vegetables take slightly longer to roast than others, so try and make sure you cook all the vegetables for the proper amount of time. 

Another way to change up the flavour of a sheet pan chicken dinner is to use different herbs and spices in the butter sauce. Any fresh herbs you like can work in this sauce, just replace in a ratio similar to the recipe. Give some fresh chives, parsley or oregano a try. 

More healthy dinner recipes

I am a huge fan of healthy and easy dinners that taste great! Here are some of my favorite low-carb dinners:

• Lemon Chicken Piccata
• Stuffed Peppers Without Rice
• Chicken Cauliflower Casserole

You can also check out my roundup of delicious Healthy Dinner Recipes for Diabetics for more inspiration.

When you’ve tried this sheet pan chicken recipe, please don’t forget to let me know how you liked it and rate the recipe in the comments below!