why make this recipe
This healthy baked chicken with vegetables is simple, fast, and good for you. It uses real food and few steps. If you like bold flavors, try our Cajun chicken sausage stir fry for a different dinner idea.
introduction
This recipe makes a full meal with protein and vegetables on one tray. It is low in added fat and full of flavor. It is a good choice for a busy weeknight or a light family dinner.
how to make Healthy Baked Chicken with Vegetables
Follow simple steps and use a baking tray. For more ideas on quick meals, see more dinner recipes that use simple methods.
Ingredients :
- 4 boneless skinless chicken breasts (about 1.2 lbs / 550 g)
- 2 cups broccoli florets
- 2 cups baby carrots or sliced carrots
- 1 red bell pepper, sliced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt (or to taste)
- 1 lemon (juice and zest)
- Fresh parsley for garnish (optional)
Directions :
- Preheat oven to 400°F (200°C).
- Pat chicken dry with paper towel. Place on a large tray.
- In a bowl, mix olive oil, garlic powder, oregano, pepper, salt, lemon juice, and lemon zest.
- Toss vegetables with half the oil mix. Put vegetables around the chicken on the tray.
- Brush the remaining oil mix over the chicken breasts.
- Bake 20–25 minutes, or until chicken reaches 165°F (74°C) and vegetables are tender.
- Let rest 5 minutes. Sprinkle parsley and serve.
how to serve Healthy Baked Chicken with Vegetables
Slice the chicken and place on a plate with roasted vegetables. Add a small salad or a side of brown rice if you want more carbs. Serve with lemon wedges for extra brightness.
how to store Healthy Baked Chicken with Vegetables
Cool to room temperature within two hours. Store in an airtight container in the fridge for up to 3 days. Reheat in the oven at 325°F (160°C) until warm, or microwave in short bursts. You can freeze portions for up to 2 months; thaw in the fridge before reheating.
tips to make Healthy Baked Chicken with Vegetables
- Use similar-size vegetables so they cook evenly.
- Do not overcook chicken; check with a meat thermometer.
- If vegetables brown too fast, cover the tray loosely with foil for part of the bake.
- For lower sodium, reduce the added salt. See more healthy options for ideas.
variation (if any)
- Swap chicken breasts for thighs (adjust time until internal temp 165°F / 74°C).
- Add sweet potato cubes for a heartier meal.
- Use Italian seasoning or smoked paprika instead of oregano for different flavor.
FAQs
Q: Can I use frozen vegetables?
A: Yes. Use frozen vegetables but cut bake time slightly and check texture.
Q: Can I make this in advance?
A: Yes. Cook and store in the fridge. Reheat before serving.
Q: Is this suitable for meal prep?
A: Yes. Portion into containers for 3 days of lunches or dinners.
Q: Can I use skin-on chicken?
A: Yes. Reduce cooking time if pieces are smaller, or remove skin after cooking to lower fat.
Conclusion
For more healthy chicken ideas and recipes to try next, see this list of 50 healthy chicken recipes.
Print
Healthy Baked Chicken with Vegetables
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
A simple, healthy one-tray meal featuring baked chicken breasts with colorful vegetables, perfect for busy weeknights.
Ingredients
- 4 boneless skinless chicken breasts (about 1.2 lbs / 550 g)
- 2 cups broccoli florets
- 2 cups baby carrots or sliced carrots
- 1 red bell pepper, sliced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt (or to taste)
- 1 lemon (juice and zest)
- Fresh parsley for garnish (optional)
Instructions
- Preheat oven to 400°F (200°C).
- Pat chicken dry with paper towel. Place on a large tray.
- Mix olive oil, garlic powder, oregano, pepper, salt, lemon juice, and lemon zest in a bowl.
- Toss vegetables with half the oil mix. Put vegetables around the chicken on the tray.
- Brush the remaining oil mix over the chicken breasts.
- Bake for 20–25 minutes, or until chicken reaches 165°F (74°C) and vegetables are tender.
- Let rest for 5 minutes. Sprinkle parsley and serve.
Notes
Use similar-size vegetables for even cooking. For lower sodium, reduce added salt.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 75mg
Keywords: baked chicken, healthy dinner, one tray meal, easy recipe, weeknight dinner, meal prep