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.

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.

Yield: 2

Baked Chicken and Vegetables Recipe

Baked Chicken and Vegetables

This baked chicken and vegetable recipe will blow your mind. Follow our step-by-step recipe for this easy, healthy and delicious weekly dinner idea.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes


  • 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.

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 it 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 them 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. 


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.

Nutrition Information



Serving Size


Amount Per Serving Calories 270Total Fat 2gNet Carbohydrates 4gFiber 0g
See Also

What to Eat After BRAT Diet

BRAT Diet Food List

BRAT Diet Recipes

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I am Andrea! As a chef, I take pride in researching and producing diet-friendly recipe videos on daily basis. My goal is to deliver you the healthier versions of meals, desserts, and smoothies so that you can enjoy the taste of your favorite dishes and be healthy.

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