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Low Sodium Sheet Pan Dinner - Easy Oven Meal

The sheet pan dinner is the laziest genius move in modern cooking — everything goes on one pan, into the oven, out comes a full meal. But restaurant and delivery versions brush on salty sauces (800–1,200mg per serving). This low sodium sheet pan dinner uses olive oil, lemon, and rosemary, adds zero
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 2 servings
Course: Main Course
Cuisine: American
Calories: 380
Ingredients Method

Ingredients
  

  • 2 boneless, skinless chicken breasts (about 170g each)
  • 2 medium potatoes (about 300g, scrubbed, cut into 2cm chunks, skin on)
  • 1.5 cups broccoli florets
  • 1 carrot, cut on the bias into thick slices
  • 2 tablespoons olive oil
  • 1 teaspoon dried rosemary (or 1 tablespoon fresh)
  • 1/2 lemon, sliced
  • 1/2 teaspoon black pepper
  • 1 clove garlic, smashed (optional)
  • salt — the low-sodium key

Method
 

  1. Step 1: Prep Everything: Cut the potatoes into 2cm chunks (uniform size means even cooking). Slice the carrot on the bias into thick rounds. Break the broccoli into florets. Pat the chicken breasts dry with paper towels — dry surfaces roast to a better crust instead of steaming in their own moisture.
  2. Step 2: Toss in Herb Oil: In a large bowl, stir the olive oil, rosemary, black pepper, and smashed garlic into a herb oil. Toss the potato and carrot chunks first (they need longer), then fold in the broccoli gently. Brush the chicken on both sides with a layer of the herb oil.
  3. Step 3: Arrange on the Pan: Line the sheet pan with parchment. Spread the potatoes and carrots across half the pan (they take the most space and time), and the broccoli in a corner. Place the chicken in the middle gap, laying lemon slices on top. Do not let anything overlap — overlapping steams instead of roasts and never crisps.
  4. Step 4: Roast Hot: Preheat the oven to 200°C (400°F). Roast the pan on the middle rack for 22–25 minutes: the potatoes and carrots are fork-tender by 20 minutes, and the chicken is done when its center hits 74°C (165°F). For the last 3 minutes, switch on the broiler to crisp the chicken surface further.
  5. Step 5: Rest and Serve: Pull the pan out and move the chicken to a cutting board to rest 3 minutes (juices redistribute, so it slices without drying out); leave the vegetables and potatoes on the pan to stay warm. Slice and plate. Squeeze the roasted lemon slices over everything for a flavor lift.