Sheet-Pan Pesto Chicken
Chicken cutlets roasted with homemade basil-walnut pesto, green beans and cherry tomatoes on one sheet pan in 20 minutes. About 11 g of carbohydrate and 44 g of protein per serving.
One serving
One serving is 1 chicken cutlet with about ¾ cup vegetables. Prep 15 min · Cook 20 min.
Steps
Heat the oven to 425°F (220°C) and let it preheat for 15 minutes.
For the pesto, blend the basil, Parmesan, walnuts, garlic, lemon juice, 2 tbsp of the olive oil and the salt in a food processor until almost smooth.
Toss the green beans and cherry tomatoes with the remaining 1 tsp oil and the black pepper and spread them on a dark sheet pan. Lay the chicken breasts in the middle and spread 2 tbsp of the pesto over them.
AI-generated illustrative image. Roast until a thermometer in the thickest cutlet reads 165°F (74°C) and the tomatoes blister, about 20 minutes.
Spoon the rest of the pesto over the chicken with a clean spoon and serve with the vegetables.
On the plate
A complete plate from one pan: green beans and tomatoes for the vegetable half, chicken for the protein quarter. About 11 g of carbohydrate per serving; add a carbohydrate food of your choice for the last quarter.
Nutrition
| Nutrient | Per serving (1/4 of recipe) |
|---|---|
| Calories (kcal) | 377 |
| Total carbohydrate | 11 g |
| Dietary fiber | 3 g |
| Total sugars | 5 g |
| Protein | 44 g |
| Total fat | 18 g |
| Saturated fat | 4 g |
| Sodium | 365 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| chicken breasts Chicken breast, skinless, raw | 680 g | 0.0 g | “Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw”, USDA SR Legacy, FDC ID 171077 |
| green beans Green beans, raw | 300 g | 20.9 g | “Beans, snap, green, raw”, USDA SR Legacy, FDC ID 169961 |
| cherry tomatoes Tomato, raw | 300 g | 11.7 g | “Tomatoes, red, ripe, raw, year round average”, USDA SR Legacy, FDC ID 170457 |
| basil Basil, fresh | 40 g | 1.1 g | “Basil, fresh”, USDA SR Legacy, FDC ID 172232 |
| Parmesan Parmesan, grated | 30 g | 4.2 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
| walnuts Walnuts | 20 g | 2.7 g | “Nuts, walnuts, english”, USDA SR Legacy, FDC ID 170187 |
| garlic Garlic, raw | 6 g | 2.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| olive oil Olive oil | 30 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| lemon juice Lemon juice | 15 g | 1.0 g | “Lemon juice, raw”, USDA SR Legacy, FDC ID 167747 |
| salt Salt | 2 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| black pepper Black pepper, ground | <1 g | <1 g | “Spices, pepper, black”, USDA SR Legacy, FDC ID 170931 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: salt (); black pepper ().
Calculation engine v1.3.0.
Swaps and variations
- Store-bought pesto
- Use ⅓ cup and check the label; many jarred pestos have much more sodium than this one.
Storage
Refrigerate within 2 hours, up to 3 days; reheat to 165°F (74°C). Leftover pesto keeps up to 4 days in a closed jar in the refrigerator, or 3 months in the freezer.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/sheet-pan-pesto-chicken. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about sheet-pan pesto chicken.
How long do you bake pesto chicken?
Thin cutlets need about 20 minutes at 425°F. Always check that the thickest one reads 165°F (74°C).
How many carbohydrates are in pesto chicken?
About 11 g per serving, vegetables included, with 44 g of protein. Pesto itself is mostly basil, olive oil, nuts and cheese, so it adds very little carbohydrate.
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