One-Pan Lemon Garlic Chicken & Veggies

August Back-to-School Tip

When routines change, simple protein-forward dinners help keep energy steady and reduce decision fatigue—for both parents and kids.

One-Pan Lemon Garlic Chicken & Veggies

Low Carb, High Protein, Family-Friendly & only 30 Minutes

As school schedules ramp up, dinner needs to be simple, nourishing, and reliable. This one-pan meal minimizes cleanup, keeps ingredients familiar for kids, and delivers enough protein to keep everyone satisfied—without a heavy carb load.

Ingredients (Serves 4)

• 2 lbs boneless, skinless chicken thighs or breasts
• 2 tbsp olive oil
• 3 cloves garlic, minced
• Zest and juice of 1 lemon
• 1 tsp Italian seasoning
• Salt & pepper, to taste
• 1 cup broccoli florets
• 1 cup bell peppers, sliced
• 1 cup zucchini, sliced

Instructions

1. Preheat oven to 400°F.
2. Season chicken with olive oil, garlic, lemon zest/juice, Italian seasoning, salt, and pepper.
3. Arrange on a sheet pan with vegetables evenly spaced.
4. Bake for 25–30 minutes, stirring veggies halfway, until chicken is cooked through.
5. Serve immediately or portion for leftovers.

Nutrition (Approximate per serving)

• Protein: 40–45g
• Net carbs: 6–8g
• Calories: ~450
• Balanced & filling: Protein + veggies = steady energy

Family-Friendly Swaps

• Milder flavor: Reduce garlic and paprika
• Extra hungry kids: Add a side of rice or potatoes
• Meal prep win: Stores and reheats well for lunches