Super juicy lemon pepper chicken baked in a foil packet with fresh asparagus and rosemary. Quick and easy healthy chicken dinner. Low carb and keto friendly. Ready in about 30 minutes!
We love this all-in-one meal! You got your chicken and your vegetable steaming together in harmony with great flavor boosters. If you feel you need to add a side dish, consider this easy creamy squash casserole. There isn't a cracker or bread crumb topping making it another good choice for low carbers.
Quick Notes: This post was originally published in 2019. It was updated in 2021 with fabulous new photos! This post contains Amazon affiliate links. Please read my disclosure statement for more details.
Welcome to My Kitchen Serenity! Supper just got a whole lot easier thanks to using foil packets! Baking food inside a foil packet is always a great choice as the ingredients steam themselves into a perfectly cooked meal. All the flavors combine and the chicken and vegetables are tender and juicy. Very juicy! This is not new news for campers!
If you love lemons and are a fish fan, consider my Red Snapper with Lemon Butter Caper Sauce. It's a delicious and healthy meal that's ready in 10 minutes!
Why This Recipe Works
Lemon pepper chicken is a family favorite. And this lemon pepper chicken recipe is a healthy choice for anybody wanting a quick and easy chicken dinner with vegetables. With very little clean-up, this recipe is a breeze!
At just 2 net carbs per serving, you can enjoy a delicious meal and stay on your low carb or keto lifestyle without sacrificing flavor.
Tips and Substitutions
- This recipe calls for asparagus but you can also use green beans, broccoli, cauliflower, zucchini, peppers, or whatever your favorite vegetable is (be sure to check the carb count when using a different veggie). Use rosemary, thyme, or your favorite mixture of herbs.
- Steam cauliflower rice and pour the juices from the cooked packets on top.
- Larger, thicker chicken breasts will require longer baking time so please keep in mind and use a cooking thermometer.
- Make it Greek Lemon Pepper Chicken by adding Greek seasoning, black olives, and cherry tomatoes. Sprinkle with feta cheese after the chicken has cooked.
Why Asparagus is a Super Healthy Choice
According to Healthline.com, asparagus is packed full of nutrients. It's low in calories and carbs and full of vitamins and minerals. Asparagus is good for healthy digestion and even helps lower your blood pressure. Read the full article here 7 Reasons Why You Should Eat More Asparagus.
Ingredients
please scroll down to the printable recipe card for detailed ingredients and instructions
Boneless skinless chicken breasts, about 5 oz each (no more than 1" thick)
Lemon pepper seasoning - your favorite store brand
Olive oil or coconut oil (thin layer to keep chicken from sticking to foil)
Fresh asparagus - or use fresh green beans (see other substitutions below)
Fresh rosemary sprigs - used dried rosemary if that's all you have
Fresh lemon slices - roll lemons around on the countertop first, before slicing. This helps bring out the juices.
Sea salt, if desired
Easy Directions
Preheat oven to 400F. If using thick chicken breasts, pound to ½" to 1" thickness. Measure 1 teaspoon of lemon pepper seasoning and season both sides of chicken breast (use more or less seasoning, as desired). Season both sides of chicken breast with lemon pepper seasoning. Place one breast onto a 12" by 12" sheet of foil that has been lightly coated with olive oil or coconut oil. Add 5-6 asparagus spears next to each chicken breast. Then add a sprig of rosemary and a slice of lemon. Sprinkle with sea salt, if desired.
Fold the edges of the foil over the chicken and asparagus to tightly seal. Repeat for each serving. Place on a baking sheet.
Bake for approximately 20 minutes or until chicken is no longer pink and reaches 160 degrees. Thicker breasts will require more cooking time. Remove from oven and let rest for about 5 minutes before opening. Carefully open foil packet as contents will be hot!
Not only are the chicken and asparagus delicious; but the juice is so flavorful that's why I always slurp it up, lol! Don't let the delicious juice go to waste! Dip the chicken and asparagus in the juice while you eat it. Tender, flavorful, juicy chicken combined with crisp healthy asparagus. You have to feel good about this one!
Frequently Asked Questions
How Long Will Leftovers Last
Store any leftover foil packets in the refrigerator for up to 3 days; great to eat the next day!
Does Baking Chicken in Foil Keep it Moist
It certainly does! Cooking chicken wrapped in foil seals in juices and steams the chicken and vegetables to perfection!
How to Make Chicken and Potato Foil Packets in Oven
A delicious option for the non-keto, non-low carb members in your household! Simply cut baby red potatoes in quarters (4 pieces) and add to the chicken in the foil packet. You can also thinly slice the potatoes.
More Chicken Recipes
Roasted Lemon Rosemary Chicken
Sheet Pan Cajun Chicken and Potatoes
Crock Pot Honey Garlic Chicken
Skillet Chicken Thighs over Cauliflower Rice
If you tried this delicious recipe, please be sure to let me know how it turned out in the comments below!
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Lemon Pepper Chicken Foil Packets with Asparagus and Rosemary
Equipment
- sheet pan
- measuring spoons
- aluminum foil
Ingredients
- 4 boneless skinless chicken breasts (about 5 oz each) No more than 1-inch thick
- 4 teaspoons lemon pepper seasoning (adjust amount per your own preference) 1 teaspoon per chicken breast
- trace olive oil or coconut oil
- 1 bunch of fresh asparagus
- 1 bunch of fresh rosemary
- 1 fresh lemon, sliced
- sea salt, if desired (adjust amount per your own preference)
Instructions
- Preheat oven to 400F. If using thick chicken breasts, pound to ½" to 1" thickness.
- For each serving: Measure 1 teaspoon of lemon pepper seasoning and season both sides of chicken breast (use more or less seasoning, as desired). Place one breast onto a 12" by 12" sheet of foil that has been lightly coated with olive oil or coconut oil.
- Add 5-6 asparagus spears next to each chicken breast. Then add a sprig of rosemary and a slice of lemon. Sprinkle with sea salt, if desired.
- Fold the edges of the foil over the chicken and asparagus to tightly seal. Repeat for each serving. Place on a baking sheet.
- Bake for approximately 20 minutes or until chicken is no longer pink and reaches 160 degrees. Remove from oven and let rest for about 5 minutes before opening. Carefully open foil packet as contents will be hot!
Notes
Nutrition
More notes: Different brands will vary on the net carbs so keep that in mind. For the most part, they should be fairly close. Use a site like MyFitnessPal.com or FatSecret.com to figure out this information based on the brands or ingredients you used.
Now the legal stuff (because my mama didn’t raise a fool): Please note that I am not a medical or nutritional professional. I am simply sharing my personal favorite recipes on this blog. Please consult with your physician before starting any diet or exercise program. I provide net carb information for my low carb recipes simply as a courtesy to my readers. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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