Sheet Pan Lemon-Herb Chicken + Cauliflower + Asparagus: 55g Protein and 12g Fiber – Elegant One-Pan Meal
Nutritional Snapshot
Protein: 55g | Fiber: 12g | Calories: ~520
Significant: Vitamin C (cauliflower, lemon), Iron (chicken), Folate (asparagus)
A Personal Note
I love this meal for its simplicity and elegance — it’s the kind of dinner that feels both comforting and clean. The lemon-herb chicken pairs beautifully with roasted cauliflower and asparagus, making it high in protein and fiber but naturally light. It’s one of my favorite sheet pan meals when I want something wholesome yet minimal. I often serve it with a cooling yogurt dip like tzatziki or raita — both add a refreshing touch and balance the roasted flavors perfectly.
Ingredients (serves 1 generous portion)
- 6 oz chicken breast (or thighs if preferred)
- 1 cup cauliflower florets
- 6-8 asparagus spears (trimmed)
- 1 tbsp olive oil
- Juice of 1/2 lemon
- 1/2 tsp dried oregano
- 1/2 tsp dried basil
- 1/4 tsp garlic powder
- Sea salt + fresh ground black pepper to taste
- Optional: 2 tbsp tzatziki or raita for serving
Method
1️⃣ Preheat oven to 400°F (200°C). Line a sheet pan with parchment if desired.
2️⃣ Place chicken, cauliflower, and asparagus on the pan.
3️⃣ Drizzle olive oil and lemon juice over everything.
4️⃣ Sprinkle with oregano, basil, garlic powder, salt, and pepper.
5️⃣ Roast for 20-25 minutes, or until chicken is cooked through (internal temp 165°F / 74°C) and vegetables are tender with golden edges.
6️⃣ Serve with a dollop of tzatziki or raita for extra freshness.
Notes & Elegant Swaps
- Swap asparagus for green beans or zucchini if in season.
- Use boneless chicken thighs for a juicier option (adjust cook time slightly).
- A squeeze of extra lemon at serving lifts the flavors even more.
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