Baked Chicken and Vegetables Recipe (BRAT Diet Dinner)

Baked Chicken and Vegetables (BRAT-Friendly, Under 60 Minutes)

This foil-packet dinner is built for the tail end of a stomach bug, when the classic BRAT foods (bananas, rice, applesauce, toast) have done their job and you are ready to add lean protein back in. Boneless chicken breast, peeled potato, and peeled carrot cook together with only water and dried herbs. No added fat, no salt, no onion or garlic. Roughly 240 calories per portion with 28g of easy-to-digest protein.

Why This Recipe Works

Foil-packet baking is gentle cooking. The chicken steams in its own juices at 375F, which keeps the meat tender and avoids the browned crust that some post-illness stomachs reject. Peeling the potatoes and carrots strips insoluble fiber that can irritate a raw gut lining, and cutting everything into 1-inch pieces means the vegetables cook through in the same 40 minutes as the chicken. Skipping oil keeps the total fat under 4g per serving, which matters because fat slows gastric emptying and can trigger nausea during recovery. Dried thyme and a pinch of dried parsley add flavor without the FODMAP load of raw onion or garlic.

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Yield: 1

Baked Chicken and Vegetables Recipe

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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

Ingredients

• 2 chicken thighs
• 12 oz. fresh snipped green beans
• 1 cup of cherry tomatoes
• 1 cup cooked garbanzo beans
• 1 medium green pepper (sliced)
• 1 medium red pepper (sliced)
• Pinch of oregano
• 1 bunch of organic spinach
• 2 tbsp. olive oil
• Black pepper
• 1 cup brown rice
• Sesame seeds
• 1 avocado

Instructions

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, seasoned chicken, sliced green and red peppers. Mix everything.
5. 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.
6. Transfer the foil packets to a sheet pan and bake in the oven for 35 minutes at 375F.
7. Open a foil packet to check for doneness.
8. In a small salad bowl, add spinach and season with olive oil and black pepper. To garnish your salad, cut your avocado into bite-sized pieces or slices.
9. Transfer your baked chicken and vegetables onto a serving plate. Add cooked brown rice to the serving plate and sprinkle with sesame seeds. Bon Appétit!

Notes

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

Nutrition Information

Yield

2

Serving Size

1
Amount Per Serving Calories 1011Total Fat 57gSaturated Fat 11gTrans Fat 0gUnsaturated Fat 44gCholesterol 166mgSodium 313mgCarbohydrates 86gFiber 27gSugar 17gProtein 52g

The nutritional information provided is an estimate based on the ingredients and cooking methods used in this recipe. Actual nutritional content may vary depending on the brands of ingredients and portion sizes. Please consult a registered dietitian or nutritionist for precise dietary advice.

Ingredient Notes

Use boneless skinless chicken breast rather than thigh. Breast meat has about 3g of fat per 4oz versus 9g in thigh, which is the fat threshold most gastroenterologists recommend staying under during recovery. Choose Yukon Gold or russet potatoes and peel them fully. The peel holds most of the potato’s fiber, and low-residue eating is the goal here. Baby carrots work in a pinch, but standard carrots peeled and diced release less liquid into the packet. Skip onion, garlic, black pepper, chili, and citrus. If you tolerate salt, add a small pinch after cooking rather than during, so you can gauge how your stomach responds.

Tips and Variations

Cut the chicken and vegetables to matching 1-inch cubes so nothing is undercooked when the timer goes off. Seal the foil tight, folding the edges over twice, so the steam stays in. Test doneness by pulling one packet at 35 minutes and checking that the chicken hits 165F on an instant-read thermometer. If the vegetables need more time, reseal and give it 5 to 8 more minutes. For a gentler version during active illness, swap the chicken for well-cooked white rice and the potato for peeled applesauce on the side, which brings the plate closer to a strict BRAT template. If you are past the recovery window and reintroducing fiber, add a handful of peeled zucchini rounds. For a low-sodium heart-healthy variation, keep the seasoning as written and add fresh lemon juice at the table.

Storage and Reheating

Refrigerate leftovers in a sealed container for up to 3 days. Reheat in a 350F oven for 10 minutes with a splash of water in the packet, or microwave on 50 percent power for 2 minutes so the chicken does not dry out. This dish does not freeze well because the potato turns grainy after thawing. Cook only what you will eat in three days.