Baked Chicken and Vegetables Recipe (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 we use only the freshest ingredients to 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 an 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


  1. Start by preheating your oven to 375°F.
  2. Grab two separate pieces of nonstick aluminum foil. Spray each piece of nonstick foil with olive oil cooking spray.
  3. In a medium-sized container, season your chicken with olive oil, black pepper, and either oregano or thyme.
  4. Continue by adding your cherry tomatoes, green beans cut in half, garbanzo beans, and sliced green and red peppers.
  5. Also, ensure the olive oil and dried seasoning are spread evenly.
  6. Divide your chicken and vegetable mixture between the two nonstick foil pieces and close each packet. Make sure not to seal it too tightly to allow air to circulate while cooking. Tip: The best way to close these foil packets is by folding the left and right sides towards each other, meeting in the center.
  7. Transfer the foil packets to a sheet pan and bake in the oven for 35 minutes, or adjust the time depending on your oven.
  8. Open a foil packet to check for doneness.
  9. In a small salad bowl, add spinach and season with olive oil and black pepper.
  10. To garnish your salad, cut your avocado into bite-sized pieces or slices.
  11. Transfer your baked chicken and vegetables onto a serving plate with the salad. Add cooked brown rice to the serving plate and sprinkle with sesame seeds. Bon Appétit!
  12. For any leftovers, place the baked chicken and vegetables in a small airtight container and consume them within three days.
  13. When ready to reheat, place your baked chicken and vegetables in the oven at 300°F and heat for about 15 minutes or until heated to your liking.


  • 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.
  • Don’t forget, this yummy recipe is very adaptable, meaning you can swap any ingredients for others of your preference.

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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