One-Pan Garlic Chicken: 35g Protein, Easy & Healthy Dinner

Looking for a dinner solution that’s both delicious and healthy, without demanding hours in the kitchen? This one-pan garlic chicken recipe is your new weeknight hero.

It’s designed to deliver a satisfying meal with a fantastic 35 grams of protein per serving, making it an excellent choice for fueling your family or hitting your nutritional goals.

Forget the endless pile of dishes and complicated steps. This recipe keeps things incredibly simple, letting your oven do most of the work while you enjoy a little extra free time. It’s a perfect example of how healthy eating can be both convenient and bursting with flavor.

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What You’ll Love About This Quick And Easy Recipe

This one-pan garlic chicken recipe is a true lifesaver for busy individuals and families alike. It’s perfect for anyone who wants a nutritious, high-protein meal without sacrificing taste or spending all evening in the kitchen. The beauty of a one-pan dish is not just in the minimal cleanup, but also in how the flavors meld together as everything bakes, creating a cohesive and deeply satisfying experience. This recipe is ideal for those hectic weeknights when you need to get dinner on the table fast, but it’s also robust enough to impress if you’re feeding a larger group or meal prepping for the week ahead. It’s a versatile dish that fits seamlessly into a healthy lifestyle, proving that wholesome food can be both easy to prepare and incredibly flavorful.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients for this one-pan wonder is straightforward, focusing on fresh, accessible items you likely already have or can easily find at any grocery store. The simplicity of the ingredient list contributes to the overall ease of this recipe, ensuring a stress-free cooking experience from start to finish.

INGREDIENTS:

• 1.5 pounds boneless, skinless chicken breasts (about 3-4 breasts)
• 4 tablespoons olive oil, divided
• 6-8 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 1 teaspoon salt, or to taste
• 1 pound small potatoes, quartered or halved if larger
• 1 head broccoli, cut into florets
• 1 lemon, thinly sliced (optional, for serving)
• Fresh parsley, chopped (optional, for garnish)

When it comes to substitutions, feel free to adapt based on what you have on hand. Chicken thighs can be used instead of breasts for a juicier result, though the protein content might vary slightly. If you don’t have fresh garlic, 1.5-2 teaspoons of garlic powder can work in a pinch, though fresh is always recommended for the best flavor. For the vegetables, feel free to swap out broccoli for green beans, asparagus, or bell peppers, or add a mix of your favorite quick-cooking veggies. Just ensure they are cut to a similar size so they cook evenly with the potatoes and chicken.

Time Needed From Start To Finish

This recipe is designed for speed and efficiency, making it a perfect fit for even the busiest schedules.

• Prep time: 15 minutes
• Cook time: 25-30 minutes
• Total time: 40-45 minutes

How To Make It Step By Step With Visual Cues

Creating this delicious one-pan garlic chicken is incredibly simple. Follow these steps for a perfectly cooked, flavorful meal every time.

1. Preheat Your Oven and Prepare the Pan: Start by preheating your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. This step is crucial for preventing sticking and making post-dinner tidying a breeze.
2. Season the Chicken: Pat the chicken breasts dry with paper towels. This helps the seasoning adhere better and promotes a nicer sear. In a medium bowl, toss the chicken with 2 tablespoons of olive oil, half of the minced garlic, oregano, thyme, paprika, salt, and pepper. Make sure each piece of chicken is well coated with the seasoning mixture.
3. Prepare the Vegetables: In a separate large bowl, combine the quartered potatoes and broccoli florets. Drizzle with the remaining 2 tablespoons of olive oil and the rest of the minced garlic. Toss everything together until the vegetables are evenly coated.
4. Arrange on the Baking Sheet: Spread the seasoned chicken breasts evenly on one side of the prepared baking sheet. Arrange the seasoned potatoes and broccoli on the other side of the baking sheet, ensuring they are in a single layer and not overcrowded. Overcrowding can lead to steaming instead of roasting, preventing those delicious crispy edges.
5. Bake to Perfection: Place the baking sheet in the preheated oven and bake for 25-30 minutes. The chicken is done when it reaches an internal temperature of 165°F (74°C) as measured with a meat thermometer, and the vegetables are tender-crisp and lightly browned. For even cooking, you can gently toss the vegetables halfway through the baking time.
6. Rest and Serve: Once cooked, remove the baking sheet from the oven. Let the chicken rest for 5 minutes before slicing. This allows the juices to redistribute, ensuring tender and moist chicken. Garnish with fresh lemon slices and chopped parsley, if desired, and serve immediately.

Easy Variations And Serving Ideas That Fit Real Life

This one-pan garlic chicken is incredibly versatile, making it easy to adapt for different tastes or occasions. For a kid-friendly twist, you can cut the chicken breasts into smaller, bite-sized pieces before seasoning and baking, which also helps them cook faster. You could also add a sprinkle of grated Parmesan cheese over the vegetables during the last 5-10 minutes of baking for an extra cheesy flavor kids often love.

To change up the flavor profile, consider adding a dash of red pepper flakes for a little heat, or a tablespoon of balsamic glaze over the chicken and vegetables before baking for a tangy-sweet note. If you’re looking to make this a heartier meal, serve it alongside a simple quinoa salad or a bed of brown rice. For a lighter option, a side salad with a vinaigrette dressing complements the rich garlic flavors beautifully. This dish is also fantastic for meal prepping; simply divide the cooked chicken and vegetables into individual containers for quick lunches or dinners throughout the week.

Common Slip-Ups And How To Avoid Them

Even with a simple recipe like this, a few common mistakes can impact the final outcome. Knowing how to avoid them will ensure your one-pan garlic chicken turns out perfectly every time.

One frequent slip-up is overcrowding the baking sheet. When too many ingredients are packed onto one pan, they steam rather than roast, leading to soggy chicken and vegetables instead of beautifully browned and tender ones. To avoid this, use a large baking sheet, or if you’re making a double batch, use two sheets. Ensure there’s space around each piece of chicken and vegetable.

Another common issue is overcooking the chicken. Boneless, skinless chicken breasts can dry out quickly. To prevent this, use a meat thermometer and aim for an internal temperature of 165°F (74°C). Once it hits this temperature, remove it from the oven. Resting the chicken for a few minutes after baking also helps keep it juicy.

Finally, unevenly cut vegetables can lead to some pieces being undercooked and others overcooked. Make sure your potatoes and broccoli florets are cut into roughly similar sizes so they cook at the same rate as the chicken. Smaller pieces will cook faster, larger pieces will take longer.

How To Store It And Make It Ahead Without Ruining Texture

This one-pan garlic chicken is excellent for meal prepping and storing, making your weeknights even easier. Once completely cooled, transfer any leftovers to an airtight container. It will keep well in the refrigerator for up to 3-4 days.

To reheat, you have a few options. For the best texture, especially for the chicken, reheat it in the oven. Place the chicken and vegetables on a baking sheet and warm them at 300-325°F (150-160°C) for about 10-15 minutes, or until heated through. This method helps prevent the chicken from drying out and can crisp up the vegetables slightly. You can also reheat individual portions in the microwave, though the chicken might be slightly less tender, and the vegetables might lose some crispness. Heat in 1-minute intervals until warmed through.

While you can prepare the ingredients ahead of time, it’s best to cook the chicken and vegetables fresh for optimal flavor and texture. You can chop the vegetables and mince the garlic a day in advance and store them in separate airtight containers in the refrigerator. This cuts down on your active prep time significantly when you’re ready to cook.

Questions People Always Ask Before Making This Recipe

Can I use bone-in chicken for this recipe?

Yes, you can use bone-in chicken, but the cooking time will be longer, typically around 35-45 minutes, depending on the size of the pieces. Ensure the internal temperature reaches 165°F (74°C).

What other vegetables can I add to this one-pan meal?

Many vegetables work well! Bell peppers, green

FAQs

• Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
• How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
• Can I adjust sweetness? Yes—add more or less sweetener to taste.
• Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.