low carb chicken recipes
Have you ever felt stuck trying to eat healthy but still crave something flavorful, comforting, and filling? Chicken breast—lean, versatile, and protein-packed—can be the star of your weekly meal prep or a showstopper at dinner. The trick is knowing how to cook it without drying it out, and pairing it with vibrant, nutritious ingredients that boost both flavor and health benefits.
Today, we’re sharing one of our favorite healthy chicken breast recipes—a one-pan Mediterranean-inspired dish bursting with fresh vegetables, aromatic herbs, and heart-healthy olive oil. It’s quick to prepare, easy to customize, and perfect for clean eating without sacrificing taste.
Whether you’re meal prepping for the week or cooking for the family, this recipe will quickly become your go-to.
Table of Contents
- Ingredients List
- Timing
- Step-by-Step Instructions
- Step 1: Marinate the Chicken
- Step 2: Prepare the Vegetables
- Step 3: Cook the Chicken
- Step 4: Combine and Roast
- Step 5: Garnish and Serve
- Nutritional Information
- Healthier Alternatives for the Recipe
- Serving Suggestions
- Common Mistakes to Avoid
- Storing Tips for the Recipe
- Conclusion
- FAQs
- Did You Try Our Recipe?
Ingredients List
- 2 large boneless, skinless chicken breasts
- 2 tablespoons extra virgin olive oil
- Juice of 1 lemon
- 3 garlic cloves, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon cumin
- Salt and freshly ground pepper, to taste
- 1 red bell pepper, sliced
- 1 zucchini, sliced into rounds
- 1 small red onion, cut into wedges
- 1/2 cup cherry tomatoes, halved
- 1/4 cup crumbled feta (optional)
- Fresh parsley for garnish
Possible Substitutions:
- Use boneless chicken thighs if preferred (adds more fat but more flavor)
- Replace zucchini with broccoli or green beans
- Omit feta for a dairy-free version
- Swap lemon juice with balsamic vinegar for a deeper flavor
Timing
- Preparation Time: 10 minutes
- Marination Time (optional but recommended): 20–30 minutes
- Cooking Time: 25 minutes
- Total Time: 35–55 minutes
This is ideal for busy nights or meal prepping—it’s all made in one pan!
Step-by-Step Instructions
Step 1: Marinate the Chicken
In a bowl, combine olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper. Add chicken breasts and toss to coat evenly. Let marinate for at least 20 minutes for best flavor (or up to overnight in the fridge).
Step 2: Prepare the Vegetables
While the chicken marinates, slice your vegetables. Keep the pieces evenly sized for even cooking.
Step 3: Cook the Chicken
Preheat your oven to 400°F (200°C). In a hot oven-safe skillet or sheet pan, sear the chicken breasts for 2 minutes per side to lock in moisture.
Step 4: Combine and Roast
Add all vegetables to the pan around the chicken. Drizzle any leftover marinade over the top. Roast for 20–25 minutes or until the chicken is fully cooked (internal temp 165°F) and veggies are tender.
Step 5: Garnish and Serve
Top with crumbled feta and freshly chopped parsley. Serve warm with lemon wedges if desired.
Nutritional Information
(Per serving, based on 2 servings):
- Calories: 370
- Protein: 35g
- Carbohydrates: 14g
- Fat: 20g
- Fiber: 4g
- Sodium: 340mg
This meal is low in carbs, rich in protein, and loaded with vitamins from fresh vegetables.
Healthier Alternatives for the Recipe
- Skip feta for a lighter, dairy-free version
- Use cooking spray instead of olive oil to reduce fat
- Add leafy greens like spinach or kale for a fiber boost
- Serve with quinoa instead of rice for extra protein
- Use skinless chicken tenders for quicker cooking and portion control
Serving Suggestions
- Pair with brown rice, couscous, or a simple green salad
- Add a dollop of hummus for extra creaminess
- Serve cold as part of a meal prep bowl with grains and dressing
- Wrap it in whole wheat pita for a healthy sandwich alternative
Common Mistakes to Avoid
- Skipping marination: Even 20 minutes makes a difference in flavor
- Overcooking chicken: Use a meat thermometer to avoid dryness
- Crowding the pan: Spread out ingredients for even roasting
- Using too much oil: 1–2 tablespoons are enough for flavor and roasting
Storing Tips for the Recipe
- Refrigeration: Store in airtight containers for up to 4 days
- Freezing: Freeze cooked chicken and veggies (without feta) for up to 2 months
- Reheating: Use a pan or oven to keep texture—avoid microwave if possible
- Make-ahead: Marinate chicken and prep veggies a day in advance
Conclusion
This healthy chicken breast recipe proves that clean eating doesn’t mean boring food. With bright flavors, fresh ingredients, and smart techniques, you can enjoy a satisfying and nourishing meal any day of the week. Try it once and you’ll be adding it to your weekly menu in no time.
We’d love to know how you made it your own—share your photos and variations in the comments!
FAQs
Can I make this recipe low-carb?
Yes! It’s already low-carb, but you can serve it with cauliflower rice or leafy greens for an even lower carb count.
Is this recipe kid-friendly?
Absolutely—just go easy on spices for young eaters and let them help with veggie prep!
Can I grill the chicken instead of baking it?
Yes! Grill the marinated chicken for 6–7 minutes per side and serve with raw or grilled veggies.
How do I meal prep with this recipe?
Cook in advance, portion into containers, and store in the fridge for 3–4 days. Add a grain like quinoa or farro for a complete meal.
Can I use frozen vegetables?
Yes, but roast them separately first so they don’t water down the chicken.
