Lovely lemon chicken traybake
A traybake of juicy lemon chicken and roasted vegetables, ready in 40 minutes and perfect for portioning across the week. High in protein, no fuss.
What lemon chicken traybake is and why it is a meal-prep recipe
Lemon chicken traybake is a one-tray oven dish: boneless chicken thighs marinated for 10 minutes in lemon juice and zest, olive oil, garlic and oregano, roasted for 25 minutes at 200 °C on a bed of courgette and red pepper, with lemon slices between the pieces to perfume them as they cook. It is simple Mediterranean cooking, with no sauces or coatings, the chicken and the vegetables done at the same time and almost nothing to wash up. As a meal-prep recipe it yields four servings that keep in containers with their cooking juices so they do not dry out, to be eaten Monday to Thursday with rice, quinoa or bread.
Instructions
-
Preheat and marinate the chicken
Preheat your oven to 200°C. In a large bowl, toss the chicken with the juice and zest of one lemon, 2 tbsp of oil, the garlic, oregano, salt and pepper. Let it marinate for 10 minutes while you prep the veg.
-
Set up the tray
Slice the courgette into half-moons and the pepper into strips. Spread them over a large baking tray, drizzle with the remaining oil and season with salt and pepper.
-
Bake it all together
Lay the marinated chicken over the vegetables in a single layer, without crowding it. Slice the second lemon and tuck the slices among the chicken pieces so they perfume everything as it bakes. Roast for 25 minutes, until the chicken is golden and cooked through.
-
Rest and portion up
Let the tray rest for 5 minutes out of the oven so the juices settle. Divide the chicken and vegetables among four airtight containers along with a splash of their cooking juices to keep everything from drying out.
Foodtastico Tip
Split the chicken and vegetables into four airtight containers and keep them in the fridge for up to 4 days. Reheat in the microwave for 2 minutes with a splash of water or lemon juice so it doesn't dry out, or warm gently in a covered pan over medium heat.
Nutrition information
| Calories | 480 kcal |
|---|---|
| Protein | 42 g |
| Carbs | 18 g |
| Sugars | 6 g |
| Fat | 26 g |
| Trans fat | 0 g |
Values per serving (1 of 4).
Frequently asked questions
Can I use chicken breast instead of thighs?
Yes, though thighs stay juicier when reheated. If using breast, cut the oven time to around 18-20 minutes so it doesn't dry out.
What other vegetables can I add to the tray?
Broccoli, carrot batons or red onion all work brilliantly and cook in the same time. Skip watery veg like tomatoes, which release too much liquid.
Can this be frozen once cooked?
Yes, it freezes well for up to 2 months in airtight containers. Thaw in the fridge overnight and reheat as usual.
Is this a quick chicken recipe for lunch?
Yes: with 15 minutes of prep and 25 in the oven, lunch or dinner is ready in 40 minutes on a single tray, and it portions out for several days. If you want other quick chicken ideas — pan-seared, stir-fried or express stews — there are more chicken recipes on the site.
How many days does lemon chicken keep in the fridge and how do you reheat it?
Split into airtight containers with some of its cooking juices it keeps for 4 days in the fridge, Monday to Thursday. To reheat, 2-3 minutes covered in the microwave, or 10 minutes in the oven at 180 °C if you want to bring back the browning on the vegetables. The juice you keep with each portion is what stops the chicken drying out when reheated. It is also good cold, shredded over a salad or in a sandwich. Once cooked it can be frozen for up to 2 months, although the courgette loses some texture.
You might also like
– /5
No ratings yet — yours can be the first.
Ratings and comments will be available very soon.
Comments
No comments yet. Tried the recipe? Tell us how it turned out.