Juicy Oven-Baked Chicken “Steaks” with Roasted Broccoli
Let’s face it: “Diet Food” often translates to “Dry, Flavorless Chicken.” But it doesn’t have to be that way. This recipe is my go-to when I want something clean, high in protein, but actually enjoyable to eat. By marinating the chicken breasts in grated onion and thyme, we break down the fibers, ensuring that when they hit the oven, they stay incredibly juicy and tender. Paired with roasted broccoli, this is a complete Sheet Pan Meal that fits perfectly into Keto, Paleo, or just general healthy eating plans.
Prep (Passive)
60 Mins
Cook Time
15 Mins
Diet
Keto / Low Carb
Ingredients
- 🍗 2 Large Chicken Breasts (Boneless, skinless)
- 🧅 1 Medium Onion (Finely minced or grated)
- 🌿 1 tbsp Dried Thyme
- 🌶️ 1/2 tsp Chili Powder (or Paprika for less heat)
- 🧂 To Taste Salt & Black Pepper
- 🥦 2 cups Fresh Broccoli Florets
- 🫒 1 tbsp Olive Oil (for the tray)
Instructions
- The Marinade Magic: In a bowl, combine the minced onion, thyme, chili, salt, and pepper. Rub this mixture generously all over the chicken breasts. Cover and let it rest in the fridge for 60 minutes. Do not skip this! This is the secret to tenderness.
- Preheat: Set your oven to 180°C (350°F). Brush a baking tray or sheet pan with olive oil.
- Assemble: Place the chicken breasts on the tray. Arrange the broccoli florets around the chicken (you can sprinkle the broccoli with a little salt too).
- Bake: Place in the oven for about 15-20 minutes. Halfway through, flip the chicken breasts to ensure they brown nicely on both sides.
- Serve: Remove from the oven. Let the meat rest for 2 minutes, then serve immediately with a fresh green salad.
Frequently Asked Questions
Yes! This chicken stays juicy for up to 3 days in the fridge. It’s perfect for slicing up over salads for work lunches.
The safest way is using a meat thermometer. It should read 165°F (74°C). If you don’t have one, cut into the thickest part; juices should run clear, not pink.
Absolutely. Asparagus, zucchini, or bell peppers roast in the same amount of time as the broccoli.
Estimated Nutrition Facts
Amount Per Serving
| Calories | 280 kcal |
| Total Protein | 45 g |
| Total Fat | 8 g |
| Total Carbs | 6 g |
*Percent Daily Values are based on a 2,000 calorie diet.
