High Protein Chicken and Veggie Traybake

In my quest for a healthy & wholesome meal with high protein yet low calorie content, this chicken and veggie traybake has become the answer more than once! You will know when you try this easy and delicious one pot high protein chicken meal for yourself!

After a good two-week break, I am back with another fantastico recipe that you all healthy food lovers would love like crazy! Trust me!

Life got a little busy with some unplanned twists & turns that kept me away from this little nest of mine for a while; but now that I have started missing you guys way too much, I am back with a bang!

You can see for yourself how gorgeous this one pot chicken and veggie traybake recipe is; what could have been better than this stunning beauty for a dramatic comeback!

I can guarantee that you will fall in love with this one pot healthy meal instantly once you realize how snappy this one is! Very few ingredients, easy to prep, no need to babysit!

What else do you need for a win-win healthy recipe!

What is Chicken and Veggie Traybake?

Chicken and veggie traybake is one of my go-to weeknight dinners that has saved me countless times from stuffing myself with junk on a super busy working day!

This is one of those easy-to-make meals where you only have to load up your baking tray with chicken & veggies that you like and shove them into the oven; then shut it and forget it!

Like any other typical fitness enthusiast, I always keep looking for high protein meals that can be quickly prepared without much of a fuss and this chicken and veggie traybake fits the bill perfectly!

This recipe is so customizable that you can make your own signature version easily. Switch up the chicken thighs with chicken drumsticks and you have a new dish!

Scatter more of peppers instead of squash for a peppery chicken and veggie traybake; the canvas is all yours to paint!

The secret behind the deliciousness of this one pot chicken recipe is in its crazy good marinade which looks simple but is a powerhouse of flavors; try it once and I bet you will get hooked to it!

Ingredients for Chicken and Veggie Traybake

Chicken: I used chicken thighs for my chicken and veggie traybake dinner as we like thighs more than chicken drumsticks!

You can use the same or by all means feel free to replace the thighs with drumsticks.

For cutting down the extra calories and fat, I had used skinless chicken thighs. If you are not too fond of crispy skin, I would recommend using skinless chicken portions for a low calorie yet high protein meal.

Zucchini: I used zucchini as the star veggie in this chicken and veggie traybake of mine! That’s why I used both green and yellow ones.

I love how zucchini becomes soft after being baked and complements beautifully with the smoky baked chicken thighs!

Using both green and yellow squash will create a stunning contrast of vibrant colors tickling your appetite while being baked in the oven!

Red capsicum / bell pepper: Capsicums are a must when you want to make any smoky baked chicken dish!

These sweet red bell peppers harmonize with green and yellow zucchini in this recipe making it a wholesome dish with high fiber content alongside the high protein chicken!

Garlic & Onion powder: Since this is only a chicken veggie meal, you have to make sure your seasoning for chicken is right on point!

So we will start with a good amount of garlic powder and onion powder to create the base of the spicy chicken marinade.

I prefer using the powdered version of garlic and onion in any baked chicken dish of mine because there is no chance of burnt bits of aromatics in that case.

Italian seasoning: If you know me, you would have already guessed that the star spice maker of my chicken and veggie traybake would be none other than my holy grail Italian seasoning!

Using a generous amount of Italian seasoning will make your chicken thighs taste absolutely amazing but without any hard work whatsoever!

Red chilli powder / paprika: We Indians like things spicy! Hence no chicken dish is complete without a good dash of our good old chilli powder.

If you are more comfortable with paprika, please feel free to use that as per your preference of heat level!

I had used Kashmiri red chilli powder which imparts a bright red color and a very subtle heat, but complements the kick from black pepper beautifully!

Extra-virgin olive oil: To crisp up your chicken and vegetables, you will need a small amount of fat which is extra-virgin olive oil in this case as I feel that’s the best variety among all available fats (other than ghee of course!)

Also adding oil to the spices and aromatics will ensure that the marinating mixture sticks to the chicken and infuses them with all the incredible flavors!

Salt & black pepper powder: Finally comes the seasoning! Add salt as per your taste but add a good amount of freshly ground black pepper powder for that earthy kick of heat!

I love that unique flavor that black pepper adds to any dish; but in this chicken and veggie traybake it’s a game-changer!

How to make Chicken and Veggie Traybake?

Step 1: First we will prep all the veggies. Cut the ends of the green & yellow zucchini and discard them. Then cut each into half lengthwise.

Step 2: Now cut each half into 1-inch pieces as shown in the video. Set them aside.

Step 3: Cut the red capsicum into half and deseed it; also remove its white membranes. Then cut it into 1-inch chunks. Set them aside.

Step 4: Now we will prepare the quick spicy marinade for the chicken! In a mixing bowl, add garlic powder, onion powder, Italian seasoning, red chilli powder or paprika, salt and pepper.

Step 5: Then drizzle about 2 tablespoons of olive oil over the spices & seasoning. Using a wire whisk, give a very good mix so that all powders are evenly combined.

Step 6: Now drop the chicken thighs into the prepared spicy marinade and give a good mix so that each of the chicken pieces are thoroughly coated with the spices. Let the chicken marinate for at least 30 minutes at room temperature.

Step 7: Preheat your oven to 200 C / 400 F and place the wire rack at the upper third of the oven.

Step 8: While the oven is preheating, line a baking sheet with aluminum foil as it will help in cleaning up. Now first place the chicken thighs on the baking sheet keeping the smooth side down.

Step 9: Then throw in the chopped veggies around the gaps in between the chicken thighs. Ensure to place the veggies in a single uniform layer for even cooking.

Step 10: Sprinkle salt & pepper over the veggies and spray olive oil on top so that the veggies crisp up in the oven.

Step 11: Now bake the chicken and veggies in the preheated oven for 20 minutes. Then take the tray out, flip over the chicken thighs so that smooth side faces up.

Step 12: Return the chicken and veggies back to the oven and bake them for another 20 minutes or until the chicken thighs are completely cooked.

Pro tip: You can check the doneness by measuring the internal temperature of the chicken thighs on an instant-read meat thermometer and it should reach at least 75 C / 165 F.

Your high protein chicken and veggie traybake meal is ready for you to devour and enjoy all good things in life!

More delicious high protein recipes from Flavor Quotient