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I get it—life gets busy, and sometimes the last thing you want to do is cook a healthy meal from scratch. But trust me, this Low-Cal Chicken & Veggie Bake will make you rethink takeout.
I started making this dish when I was on a mission to eat better without sacrificing flavor, and it quickly became a weekly staple in my house. It’s packed with lean protein, fresh vegetables, and simple seasonings that let the ingredients shine.
Plus, it’s a one-pan meal, which means less cleanup—because who has time for a sink full of dishes?
Tips for the Best Flavor
- Use fresh, local ingredients – The fresher the veggies, the sweeter and more flavorful they’ll be. Farmers’ market finds work great!
- Cut veggies evenly – This ensures they all cook at the same rate, preventing mushy zucchini or undercooked broccoli.
- Marinate the chicken – If you have time, let the chicken sit with the seasoning for at least 15 minutes for deeper flavor.
Variations & Substitutions
- Dairy-Free? Skip the Parmesan or swap it for nutritional yeast.
- Low-Carb? Serve it over cauliflower rice instead of grains.
- Spice it Up – Add a pinch of cayenne pepper or use chili powder for a bolder kick.
- More Protein? Toss in some chickpeas or white beans for extra heartiness.
Serving Suggestions
- This dish pairs perfectly with a simple side salad or a scoop of fluffy quinoa.
- Want a little crunch? Add toasted almonds or sunflower seeds on top.
- Leftovers? Stuff them into a whole wheat wrap for a quick and healthy lunch the next day.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Baking
- Cuisine: American
Ingredients
Scale
For the Chicken & Veggies:
- 2 boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 cup cherry tomatoes, halved
- 1 medium zucchini, sliced into half-moons
- 1 red bell pepper, chopped
- 1 small red onion, sliced
- 1 cup broccoli florets
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
For the Topping (Optional but Delicious):
- ¼ cup grated Parmesan cheese
- ¼ tsp red pepper flakes (if you like a little heat)
- ½ tsp lemon zest (adds a fresh zing)
Instructions
- Preheat & Prep – Set your oven to 400°F. Lightly grease a large baking dish or line a sheet pan with parchment paper.
- Season Everything – In a large bowl, toss the cubed chicken with olive oil, garlic, oregano, smoked paprika, salt, and pepper. Add all the chopped veggies and mix well to coat everything evenly.
- Bake to Perfection – Spread everything out in the baking dish in an even layer. Bake for 20 minutes, stirring halfway through.
- Crisp it Up – Sprinkle with Parmesan cheese and red pepper flakes. Return to the oven for another 5–7 minutes until the cheese melts and turns golden.
- Finishing Touch – Squeeze a little lemon juice over the top and sprinkle with lemon zest for a fresh, bright flavor.
- Serve & Enjoy – Plate it up as is, or serve over brown rice, quinoa, or whole wheat pasta.
Notes
Can be served with rice, quinoa, or as is for a low-carb meal.
Nutrition
- Serving Size: 1 portion (¼ of the recipe)
- Calories: ~280 per serving
- Sugar: 4g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 2.5g
- Unsaturated Fat: 6.5g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 75mg
