Sheet Pan Spiced Chicken and Carrots with Lemon Yogurt Sauce

Name: Sheet Pan Spiced Chicken and Carrots with Lemon Yogurt
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2 servings
Cuisine: American
Ingredients: 1 lb carrots; 1.5 lbs boneless, skinless chicken breasts; 2 tbsp olive oil, divided; 1 tsp paprika; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp dried oregano; salt, to taste; black pepper, to taste; 1 lemon; 1/2 cup plain Greek yogurt; 2 tbsp fresh cilantro, chopped, plus more for garnish; cooked white rice, for serving

This sheet pan spiced chicken and carrots combines tender roasted chicken, caramelized carrots, and warm spices topped with a creamy roasted lemon-cilantro yogurt sauce. It's a complete high-protein dinner that comes together in one pan with minimal cleanup.

🌍American 🏷️Sheet-pan dinner 🏷️Chicken 🏷️High-protein 🏷️Carrots Weeknight meal

🏷️

🏷️Easy recipe

-0:00

TikTok

Total

35 min

Servings

2

Difficulty

Easy

Est. Cost

$25–$41

Recipe Source

View original recipe

From TikTok

-0:00

TikTok

Ingredients

1 lb carrots
1.5 lbs boneless, skinless chicken breasts
2 tbsp olive oil, divided
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
salt, to taste
black pepper, to taste
1 lemon
1/2 cup plain Greek yogurt
2 tbsp fresh cilantro, chopped, plus more for garnish
cooked white rice, for servingoptional

13 Ingredients

Delivery in as fast as one hour.^*

Powered by Instacart

Prices vary by store

^*Service fees apply. Instacart^® and the Instacart logo are registered trademarks of Maplebear Inc. d/b/a Instacart.

Instructions

1
Peel the carrots and cut them into sticks. Place in a bowl and toss with salt and pepper.
2
In a separate bowl, combine the chicken breasts with 1 tablespoon of olive oil, salt, paprika, garlic powder, onion powder, and dried oregano. Mix well to coat the chicken evenly.
3
Spread the seasoned carrots and chicken in a single layer on a large sheet pan. Place the lemon halves, cut-side up, on the pan.
4
Roast in a preheated oven at 400°F (200°C) for 20-25 minutes, or until the chicken is cooked through and the carrots are tender.
5
While the chicken and carrots are roasting, prepare the yogurt sauce. In a small bowl, combine the Greek yogurt, the juice from one of the roasted lemon halves, 1 tablespoon of olive oil, chopped cilantro, salt, and pepper.
6
Stir the sauce until well combined.
7
Remove the sheet pan from the oven and garnish with additional fresh cilantro.
8
Serve the chicken and carrots over a bed of cooked white rice and top with the roasted lemon yogurt sauce.

Was this recipe helpful?

Tips & Notes

Pro tips

Pat chicken dry before seasoning to encourage browning; don't overcrowd the pan so carrots and chicken can caramelize properly.
Cut carrots into even 2-3 inch pieces so they roast at the same rate as the chicken breast.
Roast the lemon halves cut-side down on the sheet pan during cooking to soften the flesh and mellow the juice for the yogurt sauce.
Slice chicken against the grain after resting for 5 minutes to ensure maximum tenderness.

Substitutions

Boneless, skinless chicken breasts → bone-in thighs or drumsticks (increase roasting time by 5–10 minutes)
Paprika + garlic powder + onion powder + oregano → 2 tbsp za'atar or dukkah (adjust salt)
Plain yogurt → Greek yogurt or sour cream (use same quantity; Greek will be thicker)
Fresh lemon → lime juice (swap 1:1 for brightness)

Storage & make-ahead

Refrigerate leftovers in an airtight container up to 3 days; reheat gently at 350°F for 12–15 minutes or eat cold. Yogurt sauce keeps separately for up to 2 days.

Equipment

sheet pan (18x13 inch recommended) · instant-read thermometer

Common Questions

Can I prep this sheet pan meal ahead of time?

Yes. Marinate the chicken and toss the carrots with oil and spices up to 8 hours ahead, then refrigerate. Add 5–10 minutes to roasting time if cooking from cold.