This Sheet Pan Chicken and Roasted Carrots is an easy, flavorful meal that’s perfect for busy nights. Tender spiced chicken and carrots roast together with lemon halves, adding a bright, zesty finish to both the chicken and creamy yogurt dipping sauce.
This simple but incredibly delicious meal was inspired while I was mindlessly scrolling Instagram one day. It was part of a series of high protein meals shared by Jen Eats Goood and it stopped me dead in my tracks.
After a serious reduction in the amount of sodium, a little extra spice, and a few other tweaks, this Sheet Pan Chicken and Roasted Carrots has become the newest addition to my dinner rotation.
I love the simplicity of it. A mixture of dry spices and the juice from a roasted lemon are divided and added to each component of this meal – the chicken, thin sliced carrots, and flavorful yogurt dipping sauce. The result is nothing short of fabulous.
Table of contents
Key Ingredient Tips
- Chicken: This recipe was tested with boneless, skinless chicken breasts. If you prefer them, I think boneless, skinless thighs would also work really well.
- Carrots: One of the things that makes this recipe work so well is the way the carrots are sliced lengthwise into strips. They roast at a perfectly even rate along with the chicken and there’s lots of nice surface area for those spices to adhere to.
- Yogurt: Either full fat or 2% plain Greek yogurt.
- Cilantro: The flavor of cilantro pairs so well with this dish. If you have cilantro haters, you can omit it or substitute fresh Italian parsley.
How to Make Sheet Pan Chicken and Roasted Carrots
This is a quick overview of how to make this recipe. Please refer to the recipe card at the end of this post for detailed instructions and amounts.
- Combine the spices and toss a portion of the mixture with the sliced carrots and some olive oil.
- Transfer the carrots to a parchment paper lined baking sheet.
- Place the chicken in the same bowl and add a little additional oil and all but a couple of the tablespoons of the remaining spice mixture (reserve it for later). Move the chicken around until it is well coated.
- Transfer the seasoned chicken to the baking sheet in between the carrots. Tuck a halved lemon into the empty spaces. Bake in a preheated 400 degree F oven until the chicken reaches an internal temperature of 165 degrees F and the carrots are slightly crisp on the outside and fork tender.
The Spiced Greek Yogurt Sauce
- While the chicken and carrots are roasting, combine the sauce ingredients, using the reserved spice mixture.
- After the cooking time, remove the sheet pan from the oven and squeeze the juice from one-half of the roasted lemon into the sauce. Squeeze the juice from the other half of the lemon over the baked chicken.
The juice of a roasted lemon has a mellow, slightly caramelized tartness with a hint of sweetness. Roasting the lemon softens the acidity and adds a really unique flavor to this dish.
Serving Suggestions
This could honestly be a meal in itself, but I like to add a grain on the side. Cooked white or brown rice is my go-to. And, to make things really easy, I suggest picking up either frozen or shelf-stable microwavable cooked rice or a rice and grain blend. Brown rice, especially, takes so long to cook and these are ready in 90 seconds! If you’d like to cook your own, my Brown Rice Pilaf is the perfect choice.
Watching your carbs? Since the meal is naturally balanced with protein from chicken, fiber from carrots, and healthy fats from the yogurt sauce, it’s a good option when paired with low-carb sides. Skip the rice and opt for Garlic Parmesan Zucchini Noodles, Cauliflower Rice Pilaf or quickly cooked frozen cauliflower rice, in a pinch.
Serve the spiced yogurt dipping sauce on the side or drizzle some over the top of each serving.
Storage Tips
Chicken and Carrots: Transfer leftovers to an airtight container and refrigerate for up to 3 to 4 days. Reheat in the oven, covered, at 350 degrees F until warmed through, or in the microwave for a quick meal.
Greek Yogurt Dipping Sauce: Store in a separate airtight container in the refrigerator for up to 3 days. Give it a good stir before serving again.
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Sheet Pan Chicken and Roasted Carrots
Ingredients
- 2 ½ teaspoons garlic powder
- 2 teaspoons Italian seasoning
- 2 teaspoons smoked paprika
- 1 teaspoon kosher salt
- ¾ teaspoon freshly ground black pepper
- 4 tablespoons olive oil, divided
- 1 pound carrots, (about 5 medium carrots) peeled, cut in half then cut lengthwise into ¼-inch thick slices
- 4 thin-sliced boneless skinless chicken breasts , (about 1½ pounds)
- 1 lemon, halved
- 3 cups white or brown rice, cooked, optional
For the Spiced Greek Yogurt Sauce
- 5.3 ounces plain Greek yogurt, 2% or nonfat
- 1 tablespoon olive oil
- 2 tablespoons chopped cilantro, thick stems removed, plus additional for garnish
- ½ teaspoon spice mixture
- Juice of ½ roasted lemon, from the sheet pan
Instructions
- Preheat the oven to 400 degrees F and line a large rimmed sheet pan with parchment paper.
- In a small bowl, combine the garlic powder, Italian seasoning, smoked paprika, salt and pepper. Set aside.
- In a large bowl, toss the carrots with 2 tablespoons olive oil and 2 teaspoons of the spice mix. Transfer to the lined sheet pan and spread them out in a single layer, leaving some spaces for the chicken.
- Measure out and reserve ½ teaspoon of the spice mixture for the sauce and set it aside.
- Add the chicken to the same bowl and toss with the remaining 2 tablespoons olive oil and the remaining spice mix (except the reserved ½ teaspoon). Place the seasoned chicken and lemon halves on the sheet pan in the empty spaces between the carrots.
- Bake until the chicken reaches an internal temperature of 165 degrees F and the carrots are slightly crisp on the outside and fork tender, about 25 to 30 minutes.
- While the chicken bakes, prepare the rice according to package instructions, if using, and make the sauce.
- For the sauce, in a small bowl combine the yogurt, 1 tablespoon olive oil, cilantro and the reserved ½ teaspoon of spice mix and mix until evenly combined. Refrigerate while the chicken cooks.
- When the chicken and carrots are done, remove the sheet pan from the oven and let it rest for about 5 minutes, or until the lemons are cool enough to handle. Squeeze the juice from one roasted lemon half over the chicken. Remove the sauce from the fridge and squeeze the juice from the other half of the lemon into the sauce and stir well to combine.
- Serve the chicken and carrots with the cooked rice, if desired. Add a dollop of the yogurt sauce on top and garnish with cilantro.
Notes
Nutrition
Nutrition information is automatically calculated using generic ingredients, and is an estimate not a guarantee. For more accurate results, please refer to the labels on your ingredients at home. All information provided regarding nutrition on this website is intended to be used for informational purposes only. Content related to nutrition is not medical advice nor is it intended to replace medical advice. The website is not intended to diagnose, prescribe, or treat any disease, condition, illness, or injury. Before beginning any diet program, modifying your diet, or making changes to the diet of a child in your care, including following the nutrition information available on the website, you should seek advice from a licensed professional.
