High-Protein Sheet Pan Dinner Recipe

This high-protein sheet pan dinner is the kind of meal that makes busy evenings feel calm and organized. Juicy chunks of seasoned chicken roast alongside chickpeas, sweet potatoes, and broccoli, soaking up smoky paprika, garlic, and lemon on one simple pan. Everything cooks together so the flavors mingle while you get to step away from the stove. The result is a colorful tray of tender vegetables, golden chicken, and crisp-edged chickpeas that’s filling without feeling heavy. It’s perfect for weeknights, meal prep, or anyone who wants a satisfying protein-packed dinner with very little cleanup.

This sheet pan dinner is easy to adapt to your week. Swap broccoli for green beans, trade sweet potato for regular potatoes, or skip the feta for a dairy-free version. It’s great for meal prep: pack the roasted chicken, chickpeas, and vegetables into containers and reheat for quick lunches. Serve it straight from the pan for a casual family-style dinner, or plate it over greens or rice for extra volume. Either way, you get a balanced, protein-rich meal with minimal effort.

Ingredients

This recipe uses simple, everyday ingredients but layers them with bold seasoning to deliver big flavor and plenty of protein in one pan.

• 1 lb (450 g) boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 can (15 oz / 425 g) chickpeas, drained and rinsed
• 2 cups broccoli florets
• 2 cups diced sweet potato (½-inch cubes, peeled if you like)
• 1 medium red onion, sliced into chunky wedges
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice (plus extra for serving, if desired)
• 2 teaspoons smoked paprika
• 1½ teaspoons garlic powder
• 1 teaspoon dried oregano
• ½ teaspoon ground cumin
• 1 teaspoon salt (or to taste)
• ½ teaspoon freshly ground black pepper
• ¼ teaspoon red pepper flakes (optional, for heat)
• ¼ cup crumbled feta cheese (optional, for serving)
• 2 tablespoons chopped fresh parsley (for garnish)

Servings

This recipe makes about 4 generous portions as a main course. Each serving includes a hearty scoop of chicken, chickpeas, and mixed vegetables, making it ideal for a family dinner or for preparing 4 individual meal-prep containers.

How to Make It

Preheat and prepare the pan

Preheat your oven to 400°F (200°C). Line a large rimmed sheet pan with parchment paper or lightly grease it to prevent sticking and make cleanup easier.

Season the chicken

In a medium bowl, add the chicken pieces with 1 tablespoon olive oil, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, ½ teaspoon oregano, a pinch of salt, and some black pepper. Toss until the chicken is evenly coated.

Season the vegetables and chickpeas

In a large bowl, combine the sweet potatoes, broccoli, red onion, and chickpeas. Add the remaining 1 tablespoon olive oil, the remaining smoked paprika, garlic powder, oregano, cumin, red pepper flakes (if using), remaining salt, and pepper. Toss until everything is well coated.

Arrange on the sheet pan

Spread the vegetable and chickpea mixture evenly over the prepared sheet pan in a single layer. Nestle the seasoned chicken pieces among the vegetables, spacing them out so they roast rather than steam.

Roast until cooked through

Place the sheet pan in the preheated oven and roast for 20–25 minutes, stirring once halfway, until the chicken is cooked through (no longer pink, juices run clear) and the vegetables are tender with lightly browned edges.

Finish and serve

Remove the pan from the oven and immediately drizzle with lemon juice. Sprinkle with crumbled feta and chopped parsley. Taste and adjust seasoning with extra salt, pepper, or lemon. Serve hot straight from the pan.

Pro Tip
For extra juicy chicken and crisp vegetables, avoid overcrowding the pan. If your pan is small, use two pans so everything roasts instead of steaming.

FAQs

Q1. Can I use chicken thighs instead of chicken breasts?
A1. Yes. Boneless, skinless thighs work very well and stay extra juicy. Just cut them into similar-sized pieces so they cook in the same time.

Q2. How can I make this dairy-free?
A2. Simply omit the feta or replace it with a dairy-free feta-style cheese. The recipe still has plenty of flavor from the spices and lemon.

Q3. Can I make this recipe vegetarian?
A3. Yes. Skip the chicken and add another can of chickpeas or cubes of extra-firm tofu. Roast until the tofu is golden and the vegetables are tender.

Q4. How do I store and reheat leftovers?
A4. Cool completely, then store in airtight containers in the fridge for up to 4 days. Reheat in the oven or air fryer for best texture, or microwave gently.

Q5. Can I prep this ahead of time?
A5. You can cut the vegetables and season the chicken up to 24 hours in advance. Keep them refrigerated separately, then assemble on the pan just before baking.

Q6. Why are my vegetables soggy instead of crisp?
A6. This usually happens when the pan is crowded or the oven isn’t hot enough. Use a large pan, spread ingredients in a single layer, and roast at 400°F or higher.