Sheet pans are a staple at my house. Add some fresh ingredients to a pan, pop it in the oven, and voila! You’ve got a delicious, macro-balanced meal for the entire family—easy. This Roasted Tomato Basil Chicken is full of flavor and makes eating healthy or even macro-counting a breeze. 

Roasted Tomato Basil Chicken by Lillie Eats and Tells

Like all my other recipes, this recipe is loaded into My Fitness Pal, Lose it, and Macros First for easy logging. To make logging your macros as accurate as possible, you can log your chicken and veggies separately. That way you can build your bowl according to your preference and macro needs. Don’t let that intimidate you though. It’s pretty straightforward. 

Just log “Lillie Eats and Tells Sheet Pan Basil Chicken Thighs” for the chicken portion and “Lillie Eats and Tells Roasted Tomato Sheet Pan Veggies” for the veggies. Simple. 

And it makes 4 large servings, so it’s enough to feed your whole family or use as a yummy lunch the next day. 

So here’s what you’ll need to make this one-dish sheet pan meal…

What You’ll Need for Roasted Tomato Basil Chicken : 

  • Boneless, skinless chicken thighs (672g)
  • Nonfat Greek yogurt (60g; or sub dairy-free Greek yogurt)
  • Frozen garlic cubes (or minced cloves), divided
  • Fresh-squeezed lemon
  • Tubed basil paste (or 3 Tbsp. fresh minced basil)
  • Vine-ripened or Roma tomatoes, quartered (550g)
  • Large shallot, thinly sliced (57g)
  • Fresh basil, chopped
  • Olive oil (15g)
  • Kosher salt
  • Italian seasoning
  • Zucchini, sliced into ¼-inch rounds (400g)
  • Asparagus (268g after ends trimmed)
  • Zest from 1 lemon
  • Salt (to taste)
  • Pepper (to taste)
  • Balsamic glaze (optional)
  • Feta or dairy-free feta (optional)
Roasted Tomato Basil Chicken

For this Roasted Tomato Basil Chicken recipe, I always recommend investing in a couple of large (21 x 15) sheet pans. You can easily find them by searching on Amazon, but these are the ones I use here.

Having these on hand will allow you to serve your whole family from just one pan (or two if it’s a really big meal), making it totally worth it! I use my sheet pans all the time like for these amazing sheet pan tacos, or for when I’m baking a bunch of cookies for some event with my kids.  They never fail me. 

Macro-friendly Roasted Basil Tomato Chicken by Lillie Eats and Tells

I love these sheet pans so much that I’ve created an entire section in two of my cookbooks, ONE and ONE MORE TIME, that only have sheet pan dinners. So good.  

For more meal ideas like this one, make sure to join my email list! That way you’ll never miss a recipe. 

How to Make Roasted Tomato Basil Chicken: 

Healthy Roasted Tomato Basil Chicken Sheet Pan

Start by trimming any of the unwanted fat off the chicken thighs (or the chicken of your choice) and place them in a bowl or bag. Then, combine yogurt, two cloves of garlic, lemon juice, and basil paste. Pour the mixture over the chicken and marinate for 30 minutes to 24 hours. 

Preheat the oven to 425°F. 

Next, chop the tomatoes, shallot, and basil, and add to a large sheet pan (21×15). I recommend that you use at least two pans. Drizzle olive oil, add an additional clove of garlic, and season with salt and Italian seasoning over the tomato mixture. Roast for 15 minutes.

Remove the pan from the oven and give the tomatoes a toss. Spread the zucchini around the pan. Push the vegetables to the edges and place the marinated chicken in the center of the pan. Avoid overcrowding. Season the zucchini and chicken with a pinch of Kosher salt and a little pepper. Give a light mist of olive oil spray. Return the pan to the oven for 10 minutes.

After 10 minutes, make space to add asparagus to one side of the pan. Toss the asparagus in the oils and juices from the pan, then sprinkle with salt, pepper, and the zest of one lemon. Bake for an additional 5 minutes. Finally, turn on the broiler for a final 5 minutes to achieve some browning.

A few quick notes about the chicken…

If you switch out the thighs for a different cut of chicken, then you might need to adjust the cooking time to ensure the internal temperature reaches 165°F. 

For chicken breasts, the time remains the same as listed above. For tenderloins, around 10-12 minutes of cooking time should be sufficient. Just roast your veggies for a few minutes before adding the tenderloins. If you do switch out the chicken thighs for breasts or tenderloins, you’ll reduce the fat by 4.5 g and increase protein by 7.5 g, So just make sure to note that when logging for the day.

Serving Suggestions: 

Sheet pan dinner by Lillie Eats and Tells

You can eat this over your favorite base like grains, cauliflower rice, or zucchini noodles. Alternatively, you can create a roasted tomato chicken sandwich like this recipe here, and then use the zucchini and asparagus as side dishes. 

If you want to enjoy it as a bowl, consider using farro or brown rice with a finishing drizzle of balsamic glaze and topped with dairy-free feta, arugula, and fresh basil. Yum! 

Is this Roasted Tomato Basil Chicken GF/DF? 

Yes. Naturally! Just make sure and use dairy-free sour cream or your favorite dairy-free yogurt. Using the Forager brand will change macros by +1 fat and -1 protein. No big deal. 

Similar Recipes You’ll Love: 

Chicken Marina

Easy Chicken Marinades 

Waldorf Rotisserie Chicken Salad

Quick and Easy Fried Egg BLT 

Chicken Philly Sandwiches 

Parmesan Roasted Carrot Fries with Basil Yogurt Sauce

Macro-friendly Roasted Tomato Basil Chicken

This delicious, macro-balanced Roasted Tomato Basil Chicken is a great recipe to add to your weekly rotation. Whether you make it as a bowl or a sandwich, it’s sure to taste great while still fitting into your macros! 

For more macro-friendly and veggie-filled recipes, make sure to follow me on Instagram. I am always sharing my favorite go-to recipes that are so easy and yummy whether you count your macros or not. 

Make sure to tag me if you make this recipe, I love to see what you’re making. Enjoy!

Roasted Tomato Basil Chicken

A deliciously easy sheet pan dinner
Course dinner, one dish meal
Total Time 30 minutes
Servings 4
Calories 325 kcal

Ingredients

  • lb. boneless skinless chicken thighs (672g)
  • ¼ cup nonfat Greek yogurt 60g; or sub dairy-free Greek yogurt
  • 3 frozen garlic cubes or minced cloves, divided
  • 1 Tbsp. fresh-squeezed lemon
  • 2 Tbsp. tubed basil paste or 3 Tbsp. fresh minced basil
  • 4 vine-ripened or Roma tomatoes quartered (550g)
  • 1 large shallot thinly sliced (57g)
  • 2 Tbsp. fresh basil chopped
  • 1 Tbsp. olive oil 15g
  • 1 tsp. Kosher salt
  • 1 tsp. Italian seasoning
  • 3 medium zucchini sliced into ¼-inch rounds (400g)
  • 1 bunch thick asparagus 268g after ends trimmed
  • Zest from 1 lemon
  • Salt to taste
  • Pepper to taste
  • Balsamic glaze optional
  • Feta or dairy-free feta optional

Instructions

  • Trim any unwanted fat off the chicken thighs and place them in a bowl or bag. Combine yogurt, two cloves of garlic, lemon juice, and basil paste. Pour the mixture over the chicken and marinate for 30 minutes to 24 hours.
  • Preheat the oven to 425°F.
  • Chop the tomatoes, shallot, and basil, and add to a large sheet pan (21×15). I recommend that you use at least two pans. Drizzle olive oil, add an additional clove of garlic, and season with salt and Italian seasoning over the tomato mixture. Roast for 15 minutes.
  • Remove the pan from the oven and give the tomatoes a toss. Spread the zucchini around the pan. Push the vegetables to the edges and place the marinated chicken in the center of the pan. Avoid overcrowding. Season the zucchini and chicken with a pinch of Kosher salt and a little pepper. Give a light mist of olive oil spray. Return the pan to the oven for 10 minutes.
  • After 10 minutes, make space to add asparagus to one side of the pan. Toss the asparagus in the oils and juices from the pan, then sprinkle with salt, pepper, and the zest of one lemon. Bake for an additional 5 minutes. Turn on the broiler for a final 5 minutes to achieve some browning.
  • Serve the cooked chicken and veggies over your preferred base like grains, cauliflower rice, or zucchini noodles. Alternatively, create roasted tomato chicken sandwiches and enjoy the zucchini and asparagus as side dishes.
  • For bowl options, consider using farro or brown rice, and finish with a drizzle of balsamic glaze, dairy-free feta, arugula, and fresh basil!

Notes

The nutrition listed for one serving of this recipe is based on a serving of 125 g of chicken and 205 g of roasted veggies. To get the most accurate macros for your bowl, you’ll need to log and weigh them separately. 
Baked Chicken Thighs:
Serving size: 125g 
240 calories, 7.8 fat, 2.3 carbs, 36.9 protein
Search: Lillie Eats and Tells Sheet Pan Basil Chicken Thighs
Roasted Veggies:
Serving size: 205g
85 calories, 2.8 fat, 12.6 carbs, 4.8 protein, 4.3 fiber
Search: Lillie Eats and Tells Roasted Tomato Sheet Pan Veggies
Chicken: If you prefer to use chicken breasts instead of thighs, maintain the same cooking times, and ensure the internal temperatures reaches 160°F. For tenderloins, a cooking time of 10–12 minutes is sufficient, so roast your veggies for a few minutes before adding the chicken. Using breasts or tenderloins will reduce fat by 4.5g and increase protein by 7.5g.
GF/DF: Yes. Naturally! Just make sure and use dairy-free sour cream or your favorite dairy-free yogurt. Using the Forager brand will change macros by +1 fat and -1 protein.

Nutrition

Serving: 330gCalories: 325kcalCarbohydrates: 14.9gProtein: 41.7gFat: 10.6gFiber: 4.3g
Keywords 30 minute, chicken, one dish, sheet pan

Tried this recipe?

Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We’d love to see your creations!

Disclosure: I only recommend products I would use myself and all opinions expressed here are my own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read the full privacy policy here.

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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