⏱ 60 min total

Sheet Pan Italian Chicken and Vegetables

Name: Sheet Pan Italian Chicken and Vegetables
Prep time: 40 min
Cook time: 20 min
Total time: 60 min
Yield: 1 serving
Ingredients: 6 oz Chicken breast; ¼ tsp Salt; 1 tbsp Olive oil; 1 tbsp Balsamic vinegar; ½ tsp Italian seasoning; ⅜ tsp Garlic powder; ⅛ tsp Black pepper; ¾ cup cherry tomatoes Cherry tomatoes; ¼ medium Zucchini; ½ cup, pieces Green beans; ½ spray , about 1/3 second Cooking spray; 1 tbsp Parmesan cheese; 1 tbsp Parsley

Per 1 serving · 423 g · 13 ingredients

Calories

409

21%
of a 2,000 cal day

Protein
43g
42% of calories
Carbs
14g
13% of calories
Fat
20g
44% of calories

Portion

✓ Protein-dense

At a glance

One serving of Sheet Pan Italian Chicken and Vegetables (423 g) has 409 calories, with 43 g of protein, 14 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (86% DV), Vitamin C (39% DV) and Vitamin E (25% DV). Keep an eye on sodium and cholesterol, which provide 33% and 43% of the daily value.

Per 100 g

97cal

low energy density

Protein per 100 cal

11g

Net carbs

10g

carbs minus fiber

Fiber

3.5g

8.4 g sugar

High in

20%+ of the daily value

Protein86%
Vitamin C39%
Vitamin E25%
Vitamin K75%
Thiamine25%
Riboflavin (B2)33%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin A12%
Folate (B9)17%
Vitamin B1218%
Calcium12%
Zinc17%

Watch

20%+ of the daily value

Sodium33%
Cholesterol43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

6 oz Chicken breast
🥄
¼ tsp Salt
1 tbsp Olive oil
1 tbsp Balsamic vinegar
🥄
½ tsp Italian seasoning
⅜ tsp Garlic powder
⅛ tsp Black pepper
¾ cup cherry tomatoes Cherry tomatoes
¼ medium Zucchini
½ cup, pieces Green beans
½ spray , about 1/3 second Cooking spray
1 tbsp Parmesan cheese
1 tbsp Parsley

Directions

Prep 40 minCook 20 min

1
Lightly pound the chicken breasts to an even 1/2-inch thickness. Sprinkle with half of the salt and place in a large zip-top bag.
2
In a mixing bowl, whisk together olive oil, balsamic vinegar, Italian seasoning, garlic powder, black pepper, and the remaining salt. Pour half of the mixture into the bag with the chicken. Seal the bag, removing as much air as possible, and gently turn the bag to coat the chicken evenly. Lay flat in a baking dish and refrigerate for 30 minutes to 8 hours.
3
Prepare the vegetables while the chicken marinates. Leave the tomatoes whole, dice the zucchini into 3/4 inch pieces, and trim the green beans. Place the vegetables in a second zip-top bag, add the remaining balsamic mixture, seal, and refrigerate.
4
Preheat the oven to 425°F. Remove chicken and veggies from the refrigerator and let stand at room temperature. Coat a large baking dish with nonstick spray or line with parchment paper. Arrange veggies around the edges and place chicken in the center.
5
Bake for 15 to 20 minutes until the chicken reaches an internal temperature of 165°F. If veggies need more time, remove the chicken, cover it to keep warm, and continue baking the veggies until tender.
6
Serve garnished with parmesan cheese and fresh chopped parsley.

Vitamins & minerals

Amounts for 1 serving (423 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	109 μg	12%
Vitamin C	35 mg	39%
Vitamin D	0 μg	0%
Vitamin E	4 mg	25%
Vitamin K	89 μg	75%
Thiamine	0.3 mg	25%
Riboflavin (B2)	0.4 mg	33%
Niacin	18 mg	110%
Vitamin B6	2 mg	127%
Folate (B9)	67 μg	17%
Vitamin B12	0.4 μg	18%
Pantothenic acid	3 mg	58%
Choline	162 mg	29%

Minerals

Nutrient	Amount	% Daily Value
Calcium	121 mg	12%
Iron	2 mg	28%
Potassium	1,128 mg	24%
Magnesium	89 mg	21%
Phosphorus	474 mg	68%
Zinc	2 mg	17%
Copper	0.2 mg	23%
Manganese	0.4 mg	17%
Selenium	41 μg	74%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	147 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	947 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	12 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	2,875 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	12 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	23 μg	—
Serine	2 g	—
Starch	0.4 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 409 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

78min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
58min
Swimming laps

Common questions

How many calories are in Sheet Pan Italian Chicken and Vegetables?

One serving of Sheet Pan Italian Chicken and Vegetables (1 serving) has 409 calories, which works out to 97 calories per 100 g. That is about 21% of a 2,000-calorie day.

Are Sheet Pan Italian Chicken and Vegetables high in protein?

Yes. It has 43 g of protein per serving, and 42% of its calories come from protein (11 g of protein per 100 calories).

Are Sheet Pan Italian Chicken and Vegetables keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sheet Pan Italian Chicken and Vegetables?

762 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sheet Pan Italian Chicken and Vegetables?

8.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (423 g)

Calories409

% Daily Value*

Total fat 20g	26%
Saturated fat 3.8g	19%
Trans fat 0g
Cholesterol 128mg	43%
Sodium 762mg	33%
Total carbohydrate 14g	5%
Dietary fiber 3.5g	13%
Total sugars 8.4g
Protein 43g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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