After a long day, sometimes you just want dinner to be straightforward — but not boring. This low calorie chicken bake fits right into those moments when you crave something nourishing without fussing over the kitchen. The way the veggies roast alongside the chicken, soaking up all those herbs and juices, turns simple ingredients into a cozy, vibrant meal.
I remember the first time I made this, the kitchen filled with the scent of garlic and oregano, and I was halfway distracted by a phone call — so I might have left the oven a minute too long. The edges of the peppers got a tiny bit more charred than planned, but honestly, that little imperfection added a smoky depth that made everyone ask for seconds. It’s the kind of dish where small slips become happy accidents, and you don’t have to be a pro to get it right.
Why You’ll Love It:
- Bright, fresh vegetables roast tender and sweet alongside juicy chicken breasts, creating a one-pan meal with minimal cleanup.
- It’s simple — and that’s kind of the point. No complicated techniques, just wholesome flavors and easy prep.
- Light on calories but heavy on satisfaction, perfect for a weeknight dinner that won’t weigh you down.
- Customizable to whatever veggies you have on hand, though the combination here is a colorful favorite.
Even if you’re not used to baking chicken with vegetables, this recipe invites you to relax and enjoy the process. The light seasoning doesn’t try to do too much, letting the ingredients shine naturally.
PrintLow Calorie Chicken Bake
A healthy and delicious low calorie chicken bake featuring tender chicken breasts, fresh vegetables, and a light seasoning, perfect for a nutritious meal.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 4
Ingredients
4 boneless skinless chicken breasts (about 6 ounces each)
1 medium zucchini, sliced into 1/4 inch rounds
1 medium red bell pepper, sliced into strips
1 medium yellow bell pepper, sliced into strips
1 cup cherry tomatoes, halved
1 medium red onion, sliced into thin wedges
3 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
1/4 cup low sodium chicken broth
2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Preheat the oven to 400°F (200°C).
In a large bowl, combine the sliced zucchini, red bell pepper, yellow bell pepper, cherry tomatoes, red onion, and minced garlic.
Add the olive oil, dried oregano, dried basil, salt, black pepper, and crushed red pepper flakes to the vegetables. Toss well to coat evenly.
Place the chicken breasts in a single layer in a 9×13 inch baking dish.
Arrange the seasoned vegetables evenly around and on top of the chicken breasts.
Pour the low sodium chicken broth over the chicken and vegetables.
Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
Remove the foil and bake for an additional 10 minutes, or until the chicken is cooked through (internal temperature reaches 165°F or 74°C) and the vegetables are tender.
Remove from the oven and let rest for 5 minutes.
Garnish with chopped fresh parsley before serving.
Kitchen Notes:
This bake doesn’t require anything fancy — a good baking dish will do just fine. I usually serve it with a simple side of quinoa or crusty bread to soak up the juices. Sometimes I swap in mushrooms or asparagus depending on what’s in the fridge. I haven’t tested it with frozen veggies, but fresh definitely gives the best texture. A splash of lemon juice at the end brightens it up nicely if you feel like it. And if you want a bit more heat, adding a pinch more crushed red pepper flakes works wonders.
FAQ:
Can I prepare this ahead of time? Yes, you can assemble it and refrigerate before baking, but bring it to room temperature for about 15 minutes before popping it in the oven.
Is it okay to use bone-in chicken? You could, but it might need longer cooking time and the veggies might get softer than intended.
Can I double the recipe? Absolutely, just make sure your baking dish is big enough for even cooking.
Give this low calorie chicken bake a try next time you want a fuss-free meal that feels a little special. You might find yourself coming back to it more often than you expect.