Chicken and asparagus are roasted in a bath of lemon-garlic oil. Infused with rich flavor, every bite is tender, bright, and juicy.
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What can I expect?
Ready in under an hour and made with simple, budget-friendly ingredients, this lemon garlic chicken is an easy one-pan meal. Just season the chicken and veggies, and toss them on a baking sheet. Then, pop the mixture in the oven, and it’s ready in no time!
Even if this is your first time preparing raw chicken, you can’t go wrong. Thanks to the olive oil coating, it’s guaranteed to come out crisp on the outside and juicy in the center. Paired with crisp, flavorful asparagus, it’s a nutritious dinner that’s perfect for busy weeknights and simple meal prep.
It’s not hard to see why it’s one of our favorite recipes! The flavor is incredible, prep time is minimal, and cleanup is a breeze. Plus, it pairs perfectly with all your favorite side dishes. One bite, and it’ll become a new staple in your dinner lineup.
Is Sheet Pan Lemon Garlic Chicken Healthy?
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Let’s look at the main ingredients:
- Avocado oil
- Herbs and spices
- Chicken thighs (bone-in, skin-on)
- Asparagus
Avocado oil, herbs and spices, and asparagus are all natural, nutritious food sources. Each have their own health benefits and can be used to add flavor and nutrients to a wide variety of recipes.
But what about chicken thighs? And the chicken skin? Aren’t they both fatty and unhealthy?
Neutral Eating has a practical stance on dark meat and chicken skin:
If you’re going to eat meat, make full use of the animal. Eating the whole animal is sustainable, nutritious, and humane.
Both dark meat and chicken skin are rich sources of vitamins, minerals, protein, and natural fat energy. And the stuff is delicious. Doing right by the animal means you get to eat it all. Enjoy the dark meat. Enjoy the skin! Learn more about the Neutral Eating Food Philosophy here.
Lemon Garlic Chicken Tips
1. Check the internal temperature
Place a meat thermometer in a chicken thigh after 30 minutes of cooking. Continue to bake until it reads 165 F. This ensures the chicken is cooked all the way through and is safe to eat.
2. Rest the chicken
After removing the pan from the oven, set the chicken aside for at least 5 minutes. This helps redistribute the juices, ensuring the meat stays tender and juicy.
3. Add a side or two
Serve this lemon garlic chicken with shirataki rice, cauliflower rice, cauliflower mashed potatoes, or low-carb macaroni and cheese for a filling, low-carb dinner. If you’re feeding a crowd, low-carb dinner rolls make for an excellent addition, too!
4. Include extra vegetables
Feel free to add to or replace the asparagus with additional vegetables with similar cooking times. For instance, bell pepper, zucchini, squash, green beans, and cauliflower all work great.
5. Meal prep
Easy to prepare, this lemon garlic chicken makes for a great meal prep option. Store the extra chicken and vegetables in a glass container with a lid in the fridge. To reheat, place a single portion on a plate, and put it in the microwave. We suggest a microwave cover to avoid splatter.
Lemon Garlic Chicken (Sheet Pan)
Print Recipe
Prep Time:10 minutes mins
Equipment
Ingredients
- ⅓ cup – Avocado Oil
- 1 tsp – salt
- 1 tsp – garlic salt
- 1 tsp – black pepper
- ½ tsp – ginger paste (or powder)
- 4 cloves – fresh garlic chopped or minced
- 2 Tbsp – lemon juice
- 1 tsp lemon zest
- 6 – skin-on, bone-in chicken thighs
- 1 lb – fresh asparagus or other veggie on hand
- 1 – lemon wedges of lemon cut in 4ths
- ¼ tsp – coarse/ground pink Himalayan salt
Instructions
Preheat the oven to 425 F.
Mix oil, salt , pepper, lemon, zest, garlic and ginger together.
Drizzle some extra oil on pan.
Add asparagus.
Pat chicken dry. Lay chicken skin up on asparagus.
Addlemon wedges (squeezing the extra juice on chicken).
Add the garlic oil mixture on top of the chicken thighs and asparagus.
Bake for 25 minutes.
Add a meat thermometer.
Bake until internal temp is 165 F.
Top with a pinch or course salt.
Notes
DID YOU MAKE THIS RECIPE?
Please let us know how it turned out! Leave a comment below and share a picture onInstagramwith the hashtag #neutraleating
Recipe from Neutral Eating: https://neutraleating.com/lemon-garlic-chicken-sheet-pan
Servings: 6
Author: Neutral Eating
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