Low Sodium Lemon Pepper Chicken and Veggies (Easy Sheet Pan Recipe)
Yield: 4 servings
Lemon Pepper Chicken and Veggies (Low Sodium)
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A bright, flavor-packed sheet pan dinner featuring juicy chicken breast, crisp zucchini, and tender bell peppers tossed in a zest-rich, salt-free lemon pepper seasoning. Quick to prep, easy to clean up, and naturally low in sodium.
Prep Time
15 minutes
Cook Time
2 minutes
Total Time
17 minutes
Ingredients
Salt-Free Lemon Pepper Seasoning Blend
- 1 ½ tablespoons fresh lemon zest (from about 2 medium lemons)
- 1 ½ teaspoons coarse freshly cracked black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ¼ teaspoon smoked paprika (optional, for color and subtle warmth)
Chicken & Vegetables
- 1.25 lbs (approx. 20 oz) boneless, skinless chicken breasts (halved horizontally into 4 thin cutlets)
- 1 medium zucchini (sliced into ½-inch half-moons)
- 1 large red bell pepper (cut into 1-inch pieces)
- 1 large yellow bell pepper (cut into 1-inch pieces)
- 1 cup broccoli florets
- 2 tablespoons extra virgin olive oil (divided)
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 1 medium lemon, sliced into rounds (for roasting)
- 2 tablespoons fresh parsley, finely chopped (for garnish)
Instructions
- Preheat & Prep:
Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper or aluminum foil lightly brushed with olive oil. - Mix Seasoning Blend:
In a small bowl, combine the fresh lemon zest, cracked black pepper, garlic powder, onion powder, dried oregano, dried thyme, and smoked paprika. Stir well and set aside. - Season the Chicken:
Pat chicken breasts dry with paper towels. Place them in a bowl or on a cutting board, drizzle with 1 tablespoon olive oil and 1 tablespoon fresh lemon juice, then rub with half of the prepared salt-free seasoning blend until evenly coated. - Toss the Vegetables:
In a large mixing bowl, combine the sliced zucchini, bell peppers, broccoli florets, and minced garlic. Drizzle with the remaining 1 tablespoon olive oil and 1 tablespoon lemon juice. Sprinkle the remaining seasoning blend over the vegetables and toss until evenly coated. - Arrange on Sheet Pan:
Arrange the seasoned chicken cutlets on one side of the baking sheet (or in the center) and spread the vegetables in a single layer around them. Tuck the lemon slices between the chicken and vegetables. - Roast:
Bake for 20 to 25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) measured with a meat thermometer at the thickest part, and the vegetables are tender-crisp. (Optional: Broil on high for the final 2 minutes for extra color on the chicken). - Garnish & Serve:
Remove from oven, discard baked lemon slices if desired, sprinkle with fresh chopped parsley, and serve immediately.
Notes
- Watch for Hidden Sodium in Chicken: Check labels on raw chicken packaging. Avoid chicken that has been "enhanced," "marinated," or injected with a salt-water solution/broth, which drastically increases the sodium content. Look for all-natural chicken breast with 0% added sodium (typically ~60–70mg naturally occurring sodium per 4 oz serving).
- Fresh Zest vs. Store-Bought Seasoning: Store-bought lemon pepper seasonings almost always contain added salt or MSG as a primary ingredient. Using fresh lemon zest paired with freshly cracked black pepper produces maximum flavor without any extra sodium.
- Storage & Meal Prep: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or in an oven at 350°F until warmed through.
Nutrition Information:
Yield:
4Serving Size:
1 chicken breast + 1 cup roasted vegetablesAmount Per Serving: Calories: 366Total Fat: 13gSaturated Fat: 3gUnsaturated Fat: 10gCholesterol: 119mgSodium: 138mgCarbohydrates: 15gFiber: 5gSugar: 5gProtein: 47g
