Lemon Garlic Chicken Thighs with Roasted Broccoli and Zucchini

When you’re on a GLP-1 medication, hitting your protein target every day is non-negotiable — it’s how you protect your muscle while the weight comes off. This lemon garlic chicken is one of the meals Barb and I come back to week after week. It’s fast, it’s flavorful, and it delivers 44 grams of protein per serving without any fuss.

Chicken thighs get a bad reputation in “diet food” circles, but skinless thighs are only slightly higher in fat than breast meat and they’re significantly more forgiving to cook. You get juicy, flavorful chicken every time instead of the dry, rubbery breast meat that makes people quit eating healthy.

The broccoli and zucchini roast alongside the chicken on the same sheet pan, which means one pan to wash. I toss everything in olive oil, garlic, and lemon — that’s it. No complicated marinades, no specialty ingredients.

What you’ll need: A good sheet pan and a meat thermometer are the two tools that make this recipe foolproof. I use mine for almost every dinner we make.

Lemon Garlic Chicken Thighs with Roasted Broccoli and Zucchini

Recipe by ebanCourse: DinnerCuisine: Mediterranean

Servings

2

servings

Prep time

10

minutes

Cooking time

25

minutes

Calories

385

kcal

Crispy, juicy chicken thighs with bright lemon and garlic flavor, served alongside perfectly roasted broccoli and zucchini. High-protein, low-carb, and GLP-1 friendly — ready in 35 minutes on one sheet pan.

Ingredients

• For the chicken:

• 1 lb boneless, skinless chicken thighs (about 4 thighs)

• 2 tablespoons extra virgin olive oil, divided

• 4 cloves garlic, minced

• 1 lemon, juiced (about 2 tablespoons)

• 1 teaspoon dried oregano

• 1/2 teaspoon smoked paprika

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• For the vegetables:

• 2 cups broccoli florets

• 1 medium zucchini, sliced into half-moons

• 1/2 medium red onion, cut into wedges

• 1 tablespoon extra virgin olive oil

• Salt and pepper to taste

• For serving:

• Fresh lemon wedges

• Fresh parsley, chopped (optional)

• Red pepper flakes (optional)

Directions

• Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper.
• In a medium bowl, combine 1 tablespoon olive oil, minced garlic, lemon juice, oregano, smoked paprika, salt, and pepper. Add the chicken thighs and toss to coat evenly.
• In a separate bowl, toss the broccoli florets, zucchini, and red onion with 1 tablespoon olive oil and a pinch of salt and pepper.
• Arrange the chicken thighs on one half of the sheet pan. Spread the vegetables on the other half in a single layer — don’t crowd them or they’ll steam instead of roast.
• Drizzle the remaining 1 tablespoon olive oil over the chicken thighs.
• Roast for 25 minutes, or until the chicken reaches 165°F internal temperature and the vegetables are golden and tender at the edges.
• Let the chicken rest for 3-5 minutes before serving. Squeeze fresh lemon over everything and garnish with chopped parsley if using.

Notes

• Nutrition (per serving)
  Calories: 385
  Protein: 44g
  Fat: 19g
  Carbohydrates: 12g
  Fiber: 4g
• 
  Equipment
  Sheet pan
  Meat thermometer
  Parchment paper