Sheet Pan Spiced Chicken and Carrots with Lemon Yogurt Sauce
You all know I love a sheet pan meal, but I never want to sacrifice flavor in the name of ease! This sheet pan meal has the best of both worlds with delicious and bright flavors AND a quick prep time. Save this sheet pan spiced chicken and carrots recipe for a busy day and you’ll be shocked by how easy and tasty it is! Plus, you can’t beat that yogurt sauce.
sheet pan spiced chicken and carrots with lemon yogurt sauce ingredient notes:
Lemon: A fresh lemon brings out the bold Mediterranean flavors of this dish. The leftover lemon half can be used to garnish when serving or juiced to help thin out the yogurt sauce. In a pinch? Opt for a lime or orange.
Carrots: These carrots are packed with flavor and juices cooking alongside the chicken and evenly coated with the spice mix. If you’re low on time, you could also use a bag of baby carrots, or pre-sliced.
Yogurt: Every good spiced sheet pan needs a cooling, creamy serving sauce, and the yogurt our key ingredient. I opt for a Greek yogurt, but you could also use regular whole milk yogurt or a dairy-free alternative. Rich in protein, this herby tzatziki like dressing is the star of the show.
Chicken Breast: I find that 1 to 1 1/2 inches thick chicken breasts work best for this recipe. If yours are too thick, you can cut in half horizontally or hammer with a meat mallet to flatten. Cooking alongside the carrots helps the chicken stay moist, but be sure not to overcrowd the pan!
Sheet Pan Spiced Chicken and carrots with Lemon Yogurt Sauce
4
servings15
minutes30
minutesYou all know I love a sheet pan meal, but I never want to sacrifice flavor in the name of ease! This sheet pan meal has the best of both worlds with delicious and bright flavors AND a quick prep time. Save this sheet pan spiced chicken and carrots recipe for a busy day and you’ll be shocked by how easy and tasty it is! Plus, you can’t beat that yogurt sauce.
Keep the screen of your device on
Ingredients
- For the Carrots and Chicken
2 teaspoons kosher salt
1 teaspoon ground black pepper
2 teaspoons garlic powder
1 teaspoon dried oregano
2 teaspoons smoked paprika
2 tablespoons olive oil, (divided)
1 pound carrots, peeled and cut into 1/4-inch slices
1 1/2 pounds boneless, skinless chicken breast
1 lemon, halved
- For the Yogurt Sauce
5 ounces plain Greek yogurt (sub for dairy-free as needed)
2 tablespoons finely chopped cilantro, additional for garnishing
1 tablespoon olive oil
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
- For Serving
1 cup jasmine rice, cooked for serving
Directions
- Preheat the oven to 400°F. Prepare a large sheet pan.
- Make the spice mix: combine the salt, black pepper, garlic powder, oregano, and smoked paprika in a bowl, then evenly separate into two small bowls.
- In a large bowl, toss to coat the carrots in 1 tablespoon of the oil and one bowl (half) of the spice mix. Transfer to the sheet pan.
- Add the chicken to the same bowl with the remaining tablespoon of olive oil and the remaining spice mix. Toss to coat. Transfer to the sheet pan, spreading out the chicken and carrots so nothing is overlapping. Add the lemon halves, face down, on each end of the sheet pan. Bake until the carrots are lightly crisp on the outside and fork tender, and the chicken reaches an internal temperature of 165°F, 25 to 30 minutes.
- While the chicken bakes, prepare the rice according to package instructions.
- Prepare the yogurt sauce: add the yogurt, cilantro, olive oil, black pepper, garlic powder, and salt to a bowl. Squeeze the roasted lemon halves into the bowl, then mix until evenly combined.
- To serve, plate even servings of the cooked rice and top with carrots and chicken. Add a dollop of the yogurt sauce on top and garnish with chopped cilantro.
Notes
- Store it: Refrigerate in a sealed container for up to 4 days or freeze for up to 3 months.
- Reheat it: From the refrigerator, microwave until warm, 1-2 minutes. From the freezer, thaw in the refrigerator overnight, then microwave in 30-second increments until warm.
- This recipe can be made 100% dairy free by swapping the regular Greek yogurt for plain dairy-free yogurt!
- If you don’t have one sheet pan large enough for both the carrots and chicken, split them into two smaller ones and bake at the same time, rotating top and bottom racks if needed.
Did you make this recipe?
Snap a photo & tag @jenneatsgoood on INSTAGRAM
If you try out this recipe, I want to know!
Leave a comment with a star rating below if you love it.
This was SO yummy!! 😍
This is the best recipe I have made in awhile. I always have carrots – why have I never roasted them?! The yogurt sauce made the dish – don’t skip it!
Wow, this is the most unassuming recipe. I didn’t think it was going to be THIS mindblowingly good. Its so good, I had to leave a review and I RARELY do that on websites that I use recipes from. Hats off to the creator and thank you for sharing with us!
I made this for dinner tonight and both my husband and I loved it! 🥰
It’s such an easy recipe, and everything comes together in no time at all!🙌😊
I can’t decide if I liked the carrots or the yogurt sauce more!😆
Delicious!! Definitely making this again!
WOW!!!! This dish is incredible! So quick and easy to make plus absolutely delicious! You knocked it out of the park with this one! I will definitely be making this on repeat!
Not sure why the lower ratings for this recipe. It is SOO GOOD!!! Super flavorful, the chicken comes out juicy, and the yogurt sauce is amazing. Easy, nutritious and delicious – checks all my boxes 🙂 This one is going into the rotation for sure!
I loved the yogurt dressing 🤤 and it was so easy and quickly to make 😊
My daughter made this last night except without the cilantro and it was fabulous!! I wanted more carrots!!
Made this last night for dinner. So delicious & so easy to make. The ingredients are things I just about always have on hand. I used chicken thighs & Italian parsley (didn’t have chicken breasts or cilantro in the house) & it was still fantastic. I served it with sliced avocado too. The sauce is delish! I shared this recipe in my IG stories. I’ll definitely make this again.
I’m so glad you loved this one, it is a favorite of mine❤️
I added dill to the sauce and I’m obsessed!
Delish!! Thank you 😊 definitely a winner
I’m going to make it tomorrow, but sub salmon for chicken. I might serve it on roasted or mashed potatoes, but I’ll definitely roast the carrots & make the yogurt sauce (yum!). Decided to try the change-ups because that’s what I have in the house & need to use. I think the flavors lend themselves to lots of options.
This was so yummy!! I got lots of compliments from the family. Definitely, a keeper!!
I made this tonight and it was so good! I am new to the world of dairy-free gluten-free cooking and have been eating so boring. I didn’t know it could be this good! I had to omit the lemon so I modified the sauce a little to include fresh dill and mint and a little avocado. The chicken was juicy and the spice level on the chicken and carrots was perfect (not bland). I also crisped up the rice because I’ve been eating a lot of rice and wanted a different texture, which added a little something extra if you’re willing to take the extra step of sautéing your rice after cooking it. Thanks for a great recipe!
I was surprised how good this was with how easy it was to make and how simple the ingredients were. It’s definitely going into our meal rotation!
I hardly EVER leave a review, but this dish is exceptional! It’s so easy to put together and the spice mixture was wonderful! Don’t skip the yogurt sauce… it’s delicious! The only change I made was first pounding the chicken breasts with a meat tenderizer as mine were a bit thick at one end. I also let the chicken rest for a few minutes after baking to hold in the delicious juices.
Should the lemon be in the oven for the full 25 to 30 minutes? The chicken and carrots are?
Hi Margaret! Yes, the lemon can be in the oven for the same amount of time as everything else.
Sorry if this has been noted elsewhere…. But could you please provide the nutritional breakdown ? I’m tracking my food. TIA
So easy and delicious! Thank you so much for a WIN at my house!
What is the nutritional information
Thanks
Preparing to make this tonight. Do you do anything with the lemon after cooking? Not sure why it’s needed?
Hi Katie! The lemon you roast is what you use for the yogurt sauce!
I have made this three times and we just love it! I have used both chicken breast and chicken thighs and both are delicious. Even my picky son will eat the meat and carrots!
Could you please provide the nutritional information for this recipe?
This is my new favorite recipe. Both of my kids even love it!
Can I use chicken drumsticks? That’s what I have at the moment. How long would they need to cook? Thanks in advance!
This is a staple in our house. Protein, veggies, minimal cleanup, and delicious- what’s not to like? No notes- just great as it is!
So good!! Just wish I had made more sauce!!
Recipes never work out for me, but this one did! It was really good! My picky kids ate the plain rice with the chicken, and then my husband and I fixed it up the way it is pictured. The yogurt sauce is so good, and the combo of everything mixed together with a sprinkle of cilantro on top was delicious. I will definitely make this one again.
On my iPhone when I change the serving size, your site doesn’t recalculate the ingredient amounts.