This Healthy Chicken and Vegetables Skillet is a colorful, protein-packed dish that comes together in under 30 minutes. Tender chunks of chicken are sautéed with a medley of fresh veggies and tossed in a light garlic-herb sauce. It’s low in carbs, full of flavor, and great for meal prep or a wholesome family dinner.
📝 Ingredients (Serves 4)
For the Skillet:
- Chicken breast or thighs (boneless, skinless) – 500g, cut into bite-sized pieces
- Olive oil or avocado oil – 2 tbsp
- Garlic (minced) – 3 cloves
- Zucchini – 1 medium, sliced
- Red bell pepper – 1, chopped
- Yellow bell pepper – 1, chopped
- Carrot – 1, thinly sliced
- Broccoli florets – 1½ cups
- Cherry tomatoes (optional) – ½ cup
- Salt & pepper – to taste
- Italian seasoning or dried herbs – 1½ tsp
- Fresh lemon juice – 1 tbsp
- Fresh parsley or basil – for garnish
👨🍳 Instructions
1. Sear the chicken
Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken, season with salt, pepper, and half the Italian seasoning. Cook for 5–7 minutes, stirring occasionally, until browned and cooked through. Remove and set aside.
2. Sauté the vegetables
Add the remaining oil to the skillet. Toss in garlic and cook for 30 seconds until fragrant. Add carrots and broccoli first, sauté for 2–3 minutes, then stir in zucchini and bell peppers. Cook for another 5–7 minutes until vegetables are tender-crisp.
3. Bring it all together
Return the chicken to the skillet, add cherry tomatoes (if using), and sprinkle with the remaining seasoning. Squeeze in fresh lemon juice and stir everything together. Cook for 2 more minutes to warm through.
4. Serve hot
Garnish with fresh parsley or basil. Serve as-is or over brown rice, quinoa, cauliflower rice, or pasta.
🧬 Nutrition Facts (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~350 kcal |
| Protein | ~32g |
| Carbohydrates | ~14g |
| Fiber | ~4g |
| Fat | ~18g |
| Sugar | ~5g (from veggies) |
💡 Tips & Variations
- Low-carb option: Serve over cauliflower rice or eat on its own.
- Add grains: Pair with farro, couscous, or quinoa for a heartier meal.
- Make it spicy: Add red chili flakes or a splash of hot sauce.
- Flavor twist: Swap Italian seasoning for curry powder, fajita spice, or garlic-lime for different variations.
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