Baked Chicken Recipe for One
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Baked Chicken Recipe for One

🍽️ Recipe Introduction

This Baked Chicken Recipe for One is a refined, health-conscious take on a comforting classic. Seasoned with fragrant herbs and baked to juicy perfection, this single-serving dish offers a harmonious balance of simplicity and sophistication. Accompanied by a medley of roasted vegetables and finished with a drizzle of lemon-herb olive oil, it celebrates the essence of clean, Mediterranean-inspired cooking—perfect for nourishing both body and palate.

💚 Why You’ll Love This Recipe

  1. Bold Yet Clean Flavor – Fresh herbs, garlic, and lemon enhance the chicken without overpowering.

  2. Effortless Prep – One pan, no mess, and ready in under 35 minutes.

  3. Nutrient-Dense – Packed with lean protein, antioxidants, and fiber from whole vegetables.

  4. Highly Adaptable – Easy to switch up vegetables, spices, or even the protein.

🔄 Recipe Variations

  1. Mediterranean Veggie Swap – Add eggplant, zucchini, and olives for a more Mediterranean flavor profile.

  2. Spiced Moroccan Style – Add cumin, paprika, and cinnamon for a North African twist.

  3. Cheesy Herb Crust – Sprinkle a tablespoon of grated Parmesan and whole-wheat breadcrumbs before baking for a crunchy topping.

🧾 Detailed Recipe & Nutritional Information

🍗 Ingredients (For 1 Serving)

  • 1 boneless, skinless chicken breast (approx. 150g)

  • 1 tsp extra virgin olive oil

  • ½ garlic clove, minced

  • ¼ tsp dried thyme

  • ¼ tsp dried oregano

  • Zest and juice of ½ lemon

  • ½ cup baby carrots, halved

  • ½ cup broccoli florets

  • ¼ red bell pepper, sliced

  • Salt and black pepper, to taste

  • Fresh parsley or basil for garnish (optional)

👩‍🍳 Step-by-Step Instructions

  1. Preheat Oven: Preheat your oven to 200°C (390°F).

  2. Season the Chicken: In a small bowl, mix olive oil, garlic, thyme, oregano, lemon zest, lemon juice, salt, and pepper. Rub this mixture over the chicken.

  3. Arrange on Baking Sheet: Place chicken on a parchment-lined tray. Surround with carrots, broccoli, and red pepper. Toss veggies lightly with extra olive oil, salt, and pepper.

  4. Bake: Bake for 25–28 minutes, or until the chicken is cooked through (internal temp 75°C/165°F) and vegetables are tender.

  5. Garnish and Serve: Let the chicken rest for 2 minutes. Plate and garnish with fresh parsley or basil.

🥗 Health Benefits

  • Lean Protein Source – Helps maintain muscle mass and supports metabolism.

  • Antioxidant-Rich Veggies – Supports immune health and reduces inflammation.

  • Healthy Fats – Olive oil offers heart-protective monounsaturated fats.

📊 Nutritional Information (Per Serving)

  • Calories: 335 kcal

  • Protein: 34g

  • Fat: 14g

  • Carbohydrates: 14g

  • Fiber: 4g