sheet pan chicken recipe

Quick and Easy Sheet Pan Meals!!!

Sometimes you just need a quick no fuss dinner that’s quick and easy. This sheet pan scampi chicken thighs checks all those boxes. You’ll have this meal ready to go before your oven is preheated. Low carb and Keto friendly boneless skinless chicken thighs that melt in your mouth in 30 minutes. That’s a healthy meal, we can all get on board with.

This recipe is perfect for meal prepping for the week or a healthy weeknight meal for the family. As much as I like crispy chicken skin I also enjoy the ease and convenience of boneless skinless chicken thighs. For me, thighs have so much more flavor and stay juicy much longer than chicken breasts.

sheet pan chicken recipe

Breasts or Thighs…We Love them Both.

If you’re not a fan of thighs feel free to use chicken breast but they might take a few minutes longer if they are thick. You can always hammer out the breasts or butterfly them so the cook quicker and more evenly. 

I prefer the texture of thighs cooked a bit longer to an internal temperature of 175 degrees F. They are much more tender but still juicy. If cooking breasts stick to the standard 160 degrees F. So the meat stays moist.

I like to use sheets of pre cut parchment paper to make clean up a little easier but cooking straight on the pan does give you a better sear. Either method works and I’ll leave that to you to decide. I don’t like using foil on my sheet pans. One it still seems to stick and I might be crazy but I feel like it leaches flavor onto the meat. That being said, I recommend using the parchment paper or just using a good quality stainless steel ½ sheet pan for all sheet pan meals.

Sheet pan Scampi chicken recipe

Fresh Roasted Lemon Flavor takes this recipe up a notch!!

The reason I roast the halved lemons with the chicken is to release the Natural oils and caramelize the juice. Once the chicken is fully cooked squeeze the lemon juice over the chicken. After plating the chicken pour out the pan juices over the chicken to use up all that buttery goodness. The Caribeque Lemon Garlic seasoning is absolutely fantastic on chicken. I also use it to sautéed shrimp and fish. You can use the code “LION15” for 15% off on all their products.

caribeque lemon garlic chicken

Side Dish Suggestions

When it comes to sides you can go so many different directions. A few that I recommend are my Cauliflower Mushroom Risotto , Prosciutto Wrapped Asparagus or the Palmini Florentine (pictured)

  If you haven’t tried Palmini pasta I would definitely recommend you give it a try. It’s sturdy enough to hold up while cooking and a great low carb pasta option. Much like Miracle Noodles it’s all about adding your own flavor. As a stand alone product it really doesn’t add much but when combined with a tasty sauce it’s fantastic. If you really want to keep things simple just roast broccoli florets along with the chicken thighs to make this a one pan recipe.

Palmini pasta with scampi chicken
sheet pan chicken recipe

Sheet Pan Recipe: Scampi Chicken Thighs

Print Pin Rate
Course: Main Course, Meal Prep
Cuisine: American, Italian
Keyword: chicken thighs, scampi
Prep Time: 5 minutes
Cook Time: 35 minutes
Servings: 4
Calories: 381kcal
Author: Culinary Lion


  • 2 lbs Boneless Chicken Thighs
  • 3 tbsp Ghee
  • 2 tbsp Pecorino Romano Cheese
  • 2 Lemons
  • 2 tbsp Caribeque Lemon Garlic Seasoning
  • 1 tbsp Italian Seasoning
  • 1 tsp Crushed red pepper flakes optional


  • Pre Heat oven to 425 Degrees F.
  • in a mixing bowl coat boneless chicken thighs with ghee
  • season chicken with Lemon garlic and italian seasoning
  • lay chicken thighs out on sheet pan with halved lemons, Grate pecorino romano over chicken thighs.
  • Bake Chicken for about 35 minutes until chicken reaches an internal temperature of 175 degrees F. ( If cooking chicken breasts cook to internal temperature of 160 degrees F.
  • Let chicken rest for 5 minutes before serving.


Serving: 8oz | Calories: 381kcal | Carbohydrates: 2g | Protein: 45g | Fat: 21g | Saturated Fat: 9g | Cholesterol: 221mg | Sodium: 206mg | Potassium: 555mg | Fiber: 2g | Sugar: 1g | Vitamin A: 198IU | Vitamin C: 29mg | Calcium: 79mg | Iron: 2mg
Nutrition Facts
Sheet Pan Recipe: Scampi Chicken Thighs
Amount Per Serving (8 oz)
Calories 381 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 9g56%
Cholesterol 221mg74%
Sodium 206mg9%
Potassium 555mg16%
Carbohydrates 2g1%
Fiber 2g8%
Sugar 1g1%
Protein 45g90%
Vitamin A 198IU4%
Vitamin C 29mg35%
Calcium 79mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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