Baked Chicken and Vegetables (BRAT Diet Dinner)

Who doesn’t love a nicely wrapped foil packet that’s filled with so much flavor? Especially, when it takes less than an hour to make.

These Baked chicken and vegetable recipes will blow your mind. Follow our step-by-step recipe into this easy, healthy and delicious weekly dinner idea.

Baked Chicken and Vegetables – Brat Diet

baked chicken and vegetables

baked chicken and vegetables

Like many of you, it is not the first time you have heard of the Brat diet, but do you know what it is, how does it work?

More than just a diet to reach your ideal weight, this diet is also used to alleviate upset stomach and other stomach problems such as vomiting and nausea.

Hence the original name is bland diet and for those who don’t know BRAT is an acronym that stands for bananas, rice, applesauce and toast.

The idea of this diet is to only eat easy-to-digest foods that will decrease the amount of stool we produce. 

If you are following the BRAT diet or are simply looking for a recipe to relieve stomach issues, then this following baked chicken and vegetable recipe is for you.

We carefully use other dried seasonings, to avoid any salt and with only the freshest ingredients we avoid any sodium found in any canned or processed foods.

Frankly a win-win for anyone with their health in mind.

Watch Baked Chicken and Vegetables Recipe Video


Ingredients:  2 servings

2 medium-sized chicken thighs

12 oz fresh snipped green beans (cut in half)

1 cup of cherry tomatoes (cut in half)

1 cup cooked garbanzo beans

1 medium-sized green pepper (sliced)

1 medium-sized red pepper (sliced)

Pinch of oregano or thyme

1 bunch of organic spinach

2 tbsp olive oil

black pepper

1 cup cooked brown rice

sesame seeds

1 avocado


Step 1:

Start by preheating your oven to 375 F

Step 2:

Grab 2 separate pieces of nonstick aluminum foil. Spray each of the nonstick foil pieces with olive oil cooking spray. 

Step 3:

In a medium-size container season your chicken with olive oil, black pepper, oregano or thyme.

Continue by adding your cherry tomatoes, green beans cut in half, garbanzo beans, sliced green pepper and red pepper.

Also, make sure the olive oil and dried seasoning have been spread evenly.

Tip: To ensure the chicken is well seasoned and cooked you may use a knife and make one cut across the thigh. Proceed with rolling the foil down towards the chicken to ensure a proper seal

Step 4:

Divide your chicken and vegetable mixture into the two pieces of nonstick foil and close each foil packet. Make sure not to close too tight to allow it to breathe while cooking.

Tip: The best way to close these foil packets is to fold each of the left and right sides and let both touches in the center.

Step 5:

Transfer the baked chicken and vegetables to a sheet pan and bake in the oven for 35 minutes or more depending on your oven.

Open a foil packet and check for readiness. 

Step 6:

In a small salad bowl, add spinach and season with olive oil and black pepper.

To garnish your salad, simply grab your avocado and cut it into bite-size pieces or slices.

Step 7:

Transfer your baked chicken and vegetables to a serving plate, along with your salad. Finally, add your cooked brown rice to the serving plate and sprinkle sesame seeds. Bon Appetit!

For any leftovers, place the baked chicken and vegetables in a small airtight container and consume within 3 days.

When ready to consume, place your baked chicken vegetables in the oven at 300 F and heat for about 15 minutes or until desired.

Don’t forget this yummy recipe is very adaptable, meaning you can switch up any ingredients for another of your preference. 

Nutritional Information:

Calories: 270 

Fat: 2 g

Fiber: 0

Carbs: 4g

See Also

What to Eat After BRAT Diet

BRAT Diet Food List

BRAT Diet Recipes