This zesty Mediterranean chicken traybake is the perfect low carb and healthy all in one pan midweek meal for busy families. Juicy chicken breasts are baked together with tomatoes, peppers, and red onions in a tangy herby dressing.
Getting a nutritious and healthy dinner on the table doesn’t need to take hours of your life to prep and cook. If I’m busy, I love turning to traybakes.
They’re essentially a one pot wonder. All of the chicken and Mediterranean vegetables infuse and cook in the same pan at the same time.
And the good news? It’s versatile to add whatever you want – leftover meat and vegetables, your favourite sauces and more. Then eat it with cooked rice, vegetables, as a sandwich or wrap and more!
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✔️ Why You’ll Love This Recipe
Here are a handful of reasons why we think you’ll love this super easy chicken recipe:
- Naturally gluten free
- Such an easy dinner!
- Packed with nutrition
- All baked in one sheet
- An easy dinner with minimal prep
- Minimal effort to work around a last minute
- Great last minute recipe if you don’t have a meal plan
- Suitable for a range of diets – keto, Slimming World,
- Made with simple ingredients – nothing ultra processed
🛒 Ingredient Notes
Please see the printable recipe card with exact ingredient quantities and preparation instructions at the bottom of this post.
Low calorie cooking spray – we use FryLight for an unofficial Slimming World chicken tray bake. Or, if low cab and keto, I recommend using olive oil to add healthy fats
Chicken breasts – these are left whole, or you can dice them into chicken pieces to reduce the cook time, or use skinless and boneless chicken thighs
Garlic cloves – minced to add extra depth to the flavour
Seasoning – this is salt and black pepper, but you can add whatever you like such as cajun spices, cayenne pepper, paprika, etc
Rosemary – or fresh basil, thyme. Just have fun with herbs from your herb garden or foraged herbs
Vine or cherry tomatoes – we use juicy sweet tomatoes for the most flavour where they burst into the dish for lots of flavour
Balsamic vinegar – for some acidity to balance the flavours, or you could use apple or white wine vinegar, which takes this dish to the next level
Bell peppers – these are colourful red and yellow peppers which have more vitamin C than green peppers, for the immune system, vitamin A for cell growth and antioxidants to support inflammation
Red onion – cut into wedges. The bright red/purple plant pigment contains something called quercetin, which is an antioxidant that helps support inflammation, body cells, sugar levels and the heart
Lemon – lemon zest to add flavour while cooking in the baking dish, then drizzle lemon juice after cooking and add slices for a garnish
📋 Instructions
To make my Spanish chicken tray bake, first preheat your oven to 180 c fan, 200c conventional, gas mark 6 or 400F.
1. Spray a large roasting tin with cooking spray.
Add the rosemary or thyme, lemon zest, garlic, and seasoning.
Then give it a good mix.
2. Now add an even layer of chicken breasts.
Then toss until everything has a good coating.
3. Next, sprinkle the onions, both the yellow and red pepper and tomatoes on top.
4. Finally, pour over the balsamic vinegar and give everything a final spray with frylight.
Bake in the oven for 1 hour and serve with rice, syn free chips or whatever you fancy!
Tip: to speed up the cook time, you can use leftover cooked chicken, or fry diced chicken pieces, then reduce the oven baking time to 15-20 minutes.
👩🍳 Substitutions
Depending on your dietary needs, here are a few simple swaps you can make:
- Chicken breasts – you can swap for tuna steaks, or similarly lean meat option could be homemade turkey burgers, etc
- Peppers – you could use swap for other vegetables such as , baby potatoes, broccoli, roasted aubergine (eggplant), courgettes (zucchini), artichoke hearts, etc
- Vine tomatoes – you can swap for other key vegetables such as diced butternut squash, pumpkin,
- Vegetarian – swap for Quorn chicken style pieces, diced tofu, halloumi, veggie burgers or swap for chickpeas, etc
⚖️ Variations
Here are some different ways you can enhance and truly personalise this Mediterranean chicken breast tray bake:
- Mediterranean chicken and chorizo tray bake – add cubes of chorizo for a Spanish taste
- Spicy – add chili pepper flakes or jalapenos to add heat to the dish
- Chicken and potatoes – you can roast potatoes, with the chicken
- Italian chicken tray bake – add black olives, anchovies, capers, etc
- Pesto chicken – simply stir in red and green pesto before baking
- Greek chicken tray bake – add chickpeas and crumbly feta
- Honey and mustard – in a small bowl, make a delicious honey and mustard dressing with a 50/50 mix of wholegrain mustard and runny honey and drizzle over with 5-10 minutes left on the cooking timer
- Kid friendly – serve with homemade chips and ketchup
See this chilli chicken traybake with new potatoes of this recipe on my website!
🔪 Equipment
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❄️ Storage
Storing – we prefer eating Mediterranean baked chicken freshly cooked, but it can be stored in an airtight container and refrigerated for up to 3 days.
Freezing – cool to room temperature and again, store in a freezer-safe container for up to 3 months.
Reheating – If you want to eat the next day, defrost in the fridge if required and microwave until piping hot, or in the oven.
💡Pro Tips
- For extra flavour, marinate all of the ingredients first in a large bowl before adding them to the roasting tin
- Add leftovers like roasted potatoes from a Sunday dinner, cooked roast chicken, etc, and shorten the cooking time
🍽️ Serving Suggestions
Here are a few side ideas for an easy chicken dinner:
Pasta – bulk the chicken with cheaper ingredients, such as a simple side dish of cooked pasta flavoured with a quick pasta sauce or pesto from a jar
Salad – serve on a bed of leafy green salad such as shredded iceberg, cucumber, avocado, or grated carrots and cabbage in a healthy coleslaw
Cooked vegetables – serve with your favourite stir fry or steamed vegetables such as asparagus, green beans, garden peas, et
Rice – sometimes we enjoy with easy Mexican rice, or cauliflower rice for low carb
Wine – enjoy on a hot Summer’s day with red or chilled white wines
❓ FAQ
Yes, this chicken and Mediterranean vegetable tray bake also works in the slow cooker. In fact, it will be much saucier, so you might like to bake it with a block of feta cheese to stir in at the end.
I cook it on high for 3-4 hours, or low for 6-7 hours.
🍽️Pairing
Here’s what to eat with this easy Mediterranean chicken recipe:
➕ More Tray Bake Recipes
Looking for more easy dinners like this Mediterranean chicken bake? Why not try some of our most popular recipes here:
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📖 Recipe
Easy Mediterranean Chicken Tray Bake Recipe {One Pan}
This zesty Mediterranean chicken traybake is the perfect low carb and healthy all in one pan midweek meal for busy families. Juicy chicken breasts are baked together with tomatoes, peppers, and red onions in a tangy herby dressing.
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Ingredients
Instructions
First preheat your oven to 180 c fan, 200c conventional, gas mark 6 or 400F.
In a large baking tray, mix together the chicken, garlic and herbs for a good coating.
Now place all the veg in the tray and drizzle the balsamic vinegar all over.
Place in the oven and bake for 1 hour.
Serve with rice (or whatever you want, really) and enjoy!
Disclaimer
*This is an unofficial page and has no affiliation or endorsement from Slimming World. Slimming World’s website can be found at Any syn values are personal estimates and not verified by Slimming World.
Notes
- For extra flavour, marinate all of the ingredients first in a large bowl before adding them to the roasting tin
- Add leftovers like roasted potatoes from a Sunday dinner, cooked roast chicken, etc, and shorten the cooking time
Nutrition
Calories: 449kcalCarbohydrates: 14gProtein: 73gFat: 9gSaturated Fat: 1gCholesterol: 216mgSodium: 402mgPotassium: 1619mgFiber: 3gSugar: 6gVitamin A: 1630IUVitamin C: 123.8mgCalcium: 53mgIron: 2.3mg
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