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–+ servings

Sheet Pan Spiced Chicken and Carrots with Lemon Yogurt Sauce

This sheet pan spiced chicken and carrots is an easy, high-protein meal packed with warm spices and roasted flavor. Paired with a creamy lemon yogurt sauce and fluffy rice, it’s a simple yet satisfying dish perfect for meal prep or busy weeknights.
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Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 480
Ingredients Method Nutrition Notes

Ingredients
 
 

For the Chicken and Carrots:
  • 1 1/2 lb boneless skinless chicken breasts
  • 1 lb carrots peeled and sliced
  • 2 tsp kosher salt
  • 1 tsp black pepper
  • 2 tsp garlic powder
  • 1 tsp dried oregano
  • 2 tsp smoked paprika
  • 2 tbsp olive oil divided
  • 1 lemon halved
For the Lemon Yogurt Sauce:
  • 5.3 oz plain Greek yogurt
  • 2 tbsp fresh cilantro chopped
  • 1 tbsp olive oil
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
For Serving:
  • 1 cup jasmine rice dry, cooked
  • Fresh cilantro for garnish

Method
 

  1. Preheat the Oven: Set oven to 400°F and line a large sheet pan.
  2. Make the Spice Mix: In a small bowl, combine salt, pepper, garlic powder, oregano, and smoked paprika. Divide into two portions.
  3. Season the Carrots: Toss carrots with 1 tbsp olive oil and half the spice mix. Spread evenly on the sheet pan.
  4. Season the Chicken: Toss chicken with remaining olive oil and the rest of the spice mix. Place on the sheet pan next to the carrots. Add lemon halves cut-side down.
  5. Roast: Bake for 25–30 minutes until chicken is fully cooked and carrots are tender and slightly caramelized.
  6. Make the Sauce: In a bowl, mix Greek yogurt, cilantro, olive oil, black pepper, garlic powder, and salt. Squeeze in juice from the roasted lemon and whisk until smooth.
  7. Assemble: Serve chicken and carrots over cooked rice. Drizzle generously with lemon yogurt sauce and garnish with fresh cilantro.

Nutrition

Calories: 480kcalCarbohydrates: 45gProtein: 46gFat: 16g

Notes

  • Store sauce separately to keep everything fresh
  • Reheat chicken and carrots in the oven or air fryer for best texture
  • Rice can be batch-cooked for the week
  • Swap rice for cauliflower rice for a lower-carb option
  • Add cucumber or greens for extra freshness

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