Effortless & Delicious: The Ultimate Healthy Chicken Traybake Recipe
Discover the magic of a truly effortless and incredibly delicious meal with my ultimate Chicken Traybake recipe. This isn’t just a dinner; it’s a testament to how simple, healthy, and flavour-packed weeknight cooking can be. Imagine succulent chicken, perfectly roasted alongside a colourful medley of nutritious vegetables, all prepared on a single baking tray. In just 35 minutes, you can have a wholesome, hearty meal ready to serve, bursting with a harmonious blend of flavours that will delight every palate. This chicken and veg tray bake is destined to become your new go-to for busy evenings, offering maximum taste with minimal fuss.
Recipe Difficulty – Very Easy
Table of Contents
- Why This Chicken Traybake Is a Weeknight Winner
- Health Benefits of This Traybake
- Essential Ingredients for Your Healthy Chicken Traybake
- Smart Substitutions for Your Traybake
- Exciting Variations to Elevate Your Traybake
- Step-by-Step Guide: How to Make Chicken Traybake
- Tips for a Perfect Chicken Traybake
- Storing and Reheating Leftover Chicken Traybake
- Chicken Traybake Recipe FAQs
- More Delicious Chicken Recipes
- You might also like
- Rate this Recipe
- Printable Chicken Traybake Recipe Card
Why This Chicken Traybake Is a Weeknight Winner
Traybakes hold a special place in my culinary repertoire, and for good reason. They epitomise convenience, flavour, and nutrition, making them an ideal choice for busy individuals and families alike. This particular chicken and potato traybake offers a myriad of benefits that elevate it beyond a mere meal:
- Minimal Effort, Maximum Flavour: The beauty of a traybake lies in its simplicity. Most of the cooking happens on its own in the oven, transforming humble ingredients into a symphony of roasted goodness. This frees up your time, allowing you to focus on other tasks or simply relax.
- Effortless Cleanup: Forget stacks of pots and pans! With everything cooking on a single baking tray, washing up is drastically reduced. This aspect alone makes it a favourite for weeknight dinners when time is precious.
- Quick Prep Time: This recipe requires only about 10 minutes of active prep, with the majority of that time dedicated to chopping vibrant vegetables. It’s perfect for those evenings when you need a speedy yet wholesome meal.
- Incredibly Versatile: The chicken and vegetable tray bake is a blank canvas for your culinary creativity. You can easily adapt it to use whatever fresh vegetables you have on hand, or tailor it to suit even the pickiest eaters in your family. No two traybakes have to be exactly alike!
- Packed with Protein: Each serving of this traybake boasts an impressive 57g of protein, making it an excellent choice for supporting muscle health and keeping you feeling full and satisfied.
- Balanced and Nutritious: Combining lean protein with an abundance of vegetables, this recipe offers a well-rounded meal rich in vitamins, minerals, and fibre. It’s a truly healthy chicken traybake option that doesn’t compromise on taste.
- Perfect for Meal Prep: Its ease of preparation and excellent storage qualities make it fantastic for meal prepping. Cook a larger batch and enjoy healthy, delicious meals throughout the week.
From its speedy preparation to its simple cleanup, this easy chicken traybake is designed to make healthy eating accessible and enjoyable for everyone.
Health Benefits of This Traybake
Beyond its incredible flavour and convenience, this chicken traybake is a nutritional powerhouse. Let’s delve into some of the key health benefits this recipe offers:
- Rich in Lean Protein: Chicken breast is an excellent source of lean protein, essential for muscle repair, growth, and overall body function. The high protein content also contributes to satiety, helping to manage appetite and weight.
- Abundant in Vitamins and Minerals: The diverse array of vegetables—carrots, onions, bell peppers, broccoli, and potatoes—provides a wide spectrum of essential vitamins and minerals. Carrots are rich in Vitamin A, vital for vision; broccoli is packed with Vitamin C and K; bell peppers offer high doses of Vitamin C; and potatoes contribute potassium and Vitamin B6.
- High in Dietary Fibre: All the vegetables, especially broccoli and potatoes, are great sources of dietary fibre. Fibre aids in digestion, helps maintain healthy blood sugar levels, and promotes a feeling of fullness, which can be beneficial for weight management.
- Heart-Healthy Fats: Olive oil, used for roasting, is a monounsaturated fat, known for its heart-healthy properties. It helps reduce bad cholesterol levels and provides essential fatty acids.
- Antioxidant-Rich: Many of the ingredients, particularly bell peppers, garlic, and broccoli, are high in antioxidants. These compounds help protect your cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.
- Boosts Immunity: The combination of various vitamins (like Vitamin C from bell peppers and broccoli) and antioxidants helps strengthen your immune system, making your body more resilient against illnesses.
- Naturally Gluten-Free: For those with gluten sensitivities or preferences, this recipe is naturally gluten-free, making it a safe and delicious option without any modifications.
Incorporating this healthy chicken traybake into your diet is a fantastic way to enjoy a wholesome, balanced meal that supports your well-being without sacrificing taste or convenience.
Essential Ingredients for Your Healthy Chicken Traybake
The beauty of this roasted chicken and vegetables dish lies in its simple yet flavourful ingredients. Each component plays a vital role in creating a delicious and well-balanced meal. Here’s a closer look at what you’ll need:
- Chicken Breasts: Boneless, skinless chicken breasts are the star protein of this dish. They are lean, easy to cook, and soak up flavours beautifully, making them perfect for this chicken breast tray bake. For the best results, opt for fresh, high-quality chicken.
- Garlic Cloves: Crushed garlic adds a robust, aromatic, and delicious umami depth to the vegetables and chicken, infusing the entire dish with a rich flavour profile.
- Paprika: This mild, sweet spice with a hint of pepperiness provides a warm, earthy flavour and a beautiful reddish hue to the chicken. It’s a staple seasoning that complements both the poultry and the roasted vegetables.
- Baby Potatoes: My absolute favourite potato to use in this Mediterranean chicken tray bake. Their smaller size means they cook quickly and evenly, becoming wonderfully tender on the inside and slightly crispy on the outside.
- Carrots: When roasted, carrots sweeten and caramelise, adding a delightful natural sweetness and vibrant colour. Ensure they are cut into similar-sized rounds for consistent cooking.
- Onion: Sliced into wedges, the onion softens and sweetens as it roasts, contributing a fundamental depth of flavour and aromatic base to the dish.
- Red Bell Pepper: This vegetable brings a fantastic pop of colour and a sweet, slightly fruity flavour. It’s also packed with Vitamin C, adding a healthy boost.
- Green Bell Pepper: Complementing the red bell pepper, the green variety offers a slightly more bitter, earthy note and another layer of vibrant colour and essential nutrients.
- Broccoli Florets: Full of essential vitamins (C, K) and minerals, broccoli adds a lovely texture and robust flavour when perfectly cooked. Its inclusion makes this a truly balanced and healthy chicken traybake.
- Olive Oil: A good quality extra virgin olive oil is crucial. It helps the vegetables and chicken roast to golden perfection, preventing them from drying out and enhancing their natural flavours.
- Salt and Black Pepper: These fundamental seasonings are used at your discretion to enhance and balance all the flavours in the dish. Always season to taste for optimal results.
- Fresh Thyme Sprigs: Fresh thyme contributes an aromatic, earthy, and slightly floral flavour that pairs exceptionally well with chicken and roasted vegetables, adding a gourmet touch.
See the recipe card below for full information on precise quantities and detailed instructions.
Smart Substitutions for Your Traybake
One of the greatest advantages of this one-pan chicken dinner is its adaptability. Don’t have an ingredient? Or simply want to try something new? Here are some fantastic substitutions to keep your traybake exciting and tailored to your preferences:
- Chicken Breasts: While chicken breasts are ideal for this recipe, you can easily switch them out. Consider making a Chicken Thigh Tray Bake, either boneless or bone-in, for a richer flavour and juicier texture. Just remember to adjust your cooking times accordingly, as thighs may take slightly longer. Pork tenderloin, turkey breast, or even a firm white fish like cod or halibut (added later in the cooking process) could also work. For a plant-based version, consider large chunks of firm tofu or tempeh.
- Vegetables: This chicken breast traybake is incredibly versatile for vegetable swaps. Feel free to use whatever seasonal produce you have! Excellent alternatives include:
- Starchy Vegetables: Sweet potato, butternut squash, parsnips, or even chunks of bell pepper for a different flavour profile. These can replace or complement the baby potatoes.
- Quick-Cooking Vegetables: Cherry tomatoes (add halfway through), asparagus spears, courgette (zucchini), mushrooms, or green beans. These should be added later in the cooking process to prevent them from becoming overcooked or soggy.
- Root Vegetables: Turnips, parsnips, or celeriac can add unique earthy flavours.
- Leafy Greens: While not typically roasted, you could toss some spinach or kale in at the very end with the hot vegetables to wilt.
- Other Aromatics: Leeks or shallots can provide a milder, sweeter onion flavour.
Aim for a variety of colours and textures for a visually appealing and nutritionally diverse dish.
- Seasonings: I love to keep the seasonings simple to let the natural flavours shine, but you can definitely experiment with other flavour profiles:
- Herbs: Rosemary, oregano, basil, or a mixed Italian seasoning blend can replace or complement the thyme. Fresh herbs are always best if available.
- Spices: For a warming kick, try smoked paprika instead of sweet, or add a pinch of cumin, coriander, or chili powder.
- Citrus: A squeeze of fresh lemon juice over the chicken and vegetables before roasting adds brightness and tang. Lemon zest can also be added for extra aroma.
- Sweet & Savoury: A drizzle of honey or maple syrup with a touch of Dijon mustard can create a wonderful glaze on the chicken and caramelise the vegetables beautifully.
- Spice Blends: Cajun seasoning, Italian seasoning, or a mild curry powder can completely change the character of your traybake.
- Olive Oil: While olive oil is preferred for its flavour and health benefits, avocado oil or even a high-quality vegetable oil can be used as alternatives for roasting.
Don’t be afraid to get creative and tailor this recipe to your pantry and palate!
Exciting Variations to Elevate Your Traybake
Beyond simple substitutions, you can transform this basic chicken and potato traybake into a completely new culinary experience with a few creative variations. These ideas allow you to cater to different tastes, dietary needs, or simply keep your meal rotation fresh and exciting:
- Spicy Kick: If you love heat, infusing your traybake with a spicy element is incredibly easy.
- Cajun Chicken Traybake: Mix a generous amount of Cajun seasoning into the olive oil before coating the chicken and vegetables. This blend typically includes paprika, cayenne pepper, garlic powder, onion powder, and oregano, giving a fantastic depth of flavour and a noticeable kick.
- Chili Flakes: A simple sprinkle of red pepper flakes (chili flakes) over the ingredients with the olive oil will add a pleasant warmth. Adjust the amount to your preferred spice level.
- Hot Sauce Glaze: For the last 5-10 minutes of cooking, brush the chicken with your favourite hot sauce mixed with a little honey for a spicy-sweet glaze.
- Deluxe Herb Garden Traybake: Elevate the elegance and aroma of your dish by incorporating fresh herbs.
- Finishing Touch: After the traybake comes out of the oven, sprinkle generously with freshly chopped parsley, chives, dill, or a mix of your favourite tender herbs. The fresh burst of flavour and colour will instantly make the dish feel more gourmet.
- Herb Marinade: Finely chop a mix of rosemary, thyme, and oregano and combine with olive oil, lemon juice, salt, and pepper. Marinate the chicken for at least 30 minutes (or even overnight for deeper flavour) before roasting.
- Kid-Friendly Customisation: This traybake is already a fantastic way to encourage kids to eat their veggies, but you can make it even more appealing.
- Favourite Veggies First: Focus on vegetables your kids already love, like sweet potato fries, corn on the cob (cut into rounds), or peas (added just before serving).
- Fun Shapes: Cut vegetables into fun shapes (e.g., star-shaped carrots or bell pepper strips) to make them more visually interesting.
- Mild Flavours: Keep seasonings simple and mild. A little garlic powder and onion powder might be more palatable than strong fresh garlic or herbs for some children.
- Dipping Sauces: Offer a side of kid-friendly dipping sauces like ketchup, ranch, or a mild honey-mustard for dipping the chicken and vegetables.
- Mediterranean Twist: Introduce classic Mediterranean flavours for a vibrant and aromatic meal. Add cherry tomatoes, Kalamata olives, and crumbled feta cheese during the last 10 minutes of roasting. Finish with fresh oregano or basil.
- Asian-Inspired Traybake: For a sweet and savoury umami flavour, whisk together soy sauce (or tamari), sesame oil, ginger, garlic, and a touch of honey or maple syrup. Toss the chicken and vegetables (perhaps adding bok choy or snap peas) in this sauce before roasting. Garnish with sesame seeds and chopped spring onions.
- Smoky Flavour: Add a teaspoon of smoked paprika to the seasoning mix for a deeper, smoky aroma that perfectly complements the roasted chicken and vegetables. A few strips of bacon or pancetta cooked alongside can also impart a wonderful smoky flavour.
Experiment with these variations to discover your family’s new favourite version of this adaptable sheet pan chicken recipe!
Step-by-Step Guide: How to Make Chicken Traybake
Creating this delicious and healthy chicken and vegetable tray bake is incredibly straightforward. Follow these simple steps for a perfect meal every time. The key is in the preparation and layering, ensuring everything cooks beautifully.
Step 1: Prepare Your Vegetables (and Oven!)
First things first, preheat your oven to a robust 200°C (400°F). This high temperature is essential for achieving beautifully roasted, slightly caramelised vegetables and perfectly cooked chicken. While the oven heats, begin preparing your vegetables. Crush your garlic cloves and set aside. Peel the carrots, then cut them into uniform 0.5cm thick rounds – this ensures they cook evenly. Wash and quarter your baby potatoes; if they are larger, you can halve them. Cut the onion into chunky wedges. Carefully remove the seeds and membranes from both the red and green bell peppers, then cut them into wedges or thick strips. Finally, separate the broccoli into small, bite-sized florets. It’s important to set the broccoli aside for now, as it will be added later.
Step 2: First Roast of the Hardier Vegetables
Take a large baking tray (or two if needed to avoid overcrowding) and add all the prepared vegetables *except* the broccoli. Drizzle half of the olive oil generously over the vegetables. Season them well with salt and freshly ground black pepper to taste. Scatter the crushed garlic evenly over the top. Using your hands or a large spoon, gently toss all the vegetables to ensure they are thoroughly coated with the oil and seasonings. Spread them out in a single layer on the baking tray. Place the tray into your preheated oven and roast for 10 minutes. This initial roasting period is crucial for giving the potatoes and carrots a head start, as they take longer to cook than the other ingredients.
Step 3: Prepare the Chicken
While the first batch of vegetables is roasting, prepare your chicken. Place the chicken breasts in a bowl. Season them generously on all sides with salt, freshly ground black pepper, and paprika. Drizzle the remaining half of the olive oil over the seasoned chicken. Use your hands to rub the seasonings and oil into the chicken, ensuring each piece is fully coated. This step not only adds flavour but also helps the chicken develop a beautiful golden crust as it roasts.
Step 4: Blanch the Broccoli
In parallel with the initial roasting, bring a small pot of water to a simmer. Add the reserved broccoli florets and cook them for just 3 minutes. This quick blanching process softens the broccoli slightly and ensures it cooks through perfectly in the oven without becoming mushy or burnt. Once blanched, promptly drain the broccoli and set it aside. This step helps the broccoli cook evenly with the other ingredients in the shorter remaining cooking time.
Step 5: Combine and Finish Roasting
Once the initial 10 minutes of roasting for the vegetables are up, carefully remove the tray from the oven. Give the vegetables a good stir, making sure to push them slightly to the sides to create space in the middle of the tray. Place the seasoned chicken breasts directly onto the baking tray, ensuring they are in contact with the hot surface for even cooking and browning. Scatter the blanched broccoli florets around the chicken and other vegetables. Return the tray to the oven and roast for another 15-20 minutes. The exact cooking time will depend on the thickness of your chicken breasts and your oven. The chicken should be cooked through, with an internal temperature of 74°C (165°F), and the vegetables should be tender and nicely caramelised. Serve immediately with fresh thyme sprigs if desired, and enjoy your wholesome roasted chicken and vegetables meal!
Hint: The most time-consuming part of this dinner is often the vegetable preparation. To significantly shorten your active cooking time on a busy weeknight, consider prepping and cutting all your vegetables the day before. Store them in airtight containers in the fridge, ready to be tossed onto the tray!
Tips for a Perfect Chicken Traybake
Achieving a consistently perfect chicken traybake every time is easy with a few simple tips:
- Don’t Overcrowd the Tray: This is arguably the most crucial tip for any traybake. If your baking tray is too full, the ingredients will steam instead of roast, leading to soggy vegetables and less crispy chicken. Use two trays if necessary to ensure everything has space to breathe and brown properly.
- Cut Vegetables Uniformly: Aim for roughly similar-sized pieces for all your vegetables (especially the harder ones like potatoes and carrots). This ensures even cooking, so nothing is undercooked or overdone.
- Preheat Oven Thoroughly: A hot oven from the start is essential for that lovely caramelisation on the vegetables and a good sear on the chicken. Don’t rush this step.
- Pat Chicken Dry: Before seasoning, pat your chicken breasts dry with paper towels. Excess moisture on the surface can prevent the chicken from browning nicely.
- Direct Contact with the Tray: When adding the chicken, try to place it directly on the hot baking tray, rather than on top of a pile of vegetables. This helps the chicken skin (if using thighs) or surface to crisp up and brown.
- Taste and Adjust Seasoning: Always taste your food! Before roasting, check the seasoning on your vegetables. You can always add more salt and pepper at the end.
- Use Fresh Herbs: While dried herbs work, fresh thyme sprigs (or other fresh herbs) added towards the end or as a garnish significantly boost the aroma and flavour.
- Check Chicken Doneness: The safest way to ensure chicken is cooked is to use a meat thermometer. Insert it into the thickest part of the breast; it should read 74°C (165°F).
- Rest the Chicken: After removing from the oven, let the chicken rest for 5-10 minutes. This allows the juices to redistribute, resulting in more tender and succulent meat.
By following these simple guidelines, you’ll master the art of the easy chicken traybake and impress everyone at the dinner table!
Storing and Reheating Leftover Chicken Traybake
This healthy chicken traybake makes fantastic leftovers, perfect for meal prepping or a quick lunch the next day. Proper storage and reheating will ensure your dish remains delicious and safe to eat.
Storage:
Once cooled to room temperature (within two hours of cooking), transfer any leftover chicken and vegetables to an airtight container. Store it in the refrigerator for up to 3 to 4 days. This makes it an ideal option for easy grab-and-go lunches or dinners throughout the week.
Reheating:
There are several excellent ways to reheat your chicken traybake, depending on your preference for texture:
- Microwave: For a quick reheat, place a portion of the traybake on a microwave-safe plate. Heat on high for 1-2 minutes, or until thoroughly heated through. Be mindful that the vegetables might lose some of their crispness in the microwave.
- Air Fryer: This is my preferred method for reheating! An air fryer will help restore some of the crispness to the vegetables and chicken. Place your leftovers in the air fryer basket in a single layer (cook in batches if necessary). Heat at 180°C (350°F) for 5-8 minutes, or until hot and slightly crispy.
- Oven: For a larger batch or if you want to maximise crispness, spread the leftovers on a baking tray. Reheat in a preheated oven at 180°C (350°F) for 10-15 minutes, or until piping hot. This method is great for bringing back the roasted texture.
Freezing:
If you’ve made a large batch, this traybake also freezes well. Allow the cooked chicken and vegetables to cool completely. Transfer them to freezer-safe airtight containers or heavy-duty freezer bags. Leftovers will keep in the freezer for about 1 month. To use, defrost overnight in the refrigerator, then reheat using one of the methods above, ensuring it’s thoroughly heated before serving.
Chicken Traybake Recipe FAQs
Here are answers to some common questions about making this versatile and delicious chicken traybake:
This dish is incredibly complete on its own, with a fantastic balance of protein and a wide array of vegetables. However, if you’re looking to add a little something extra, a nice fresh rocket salad with a light vinaigrette would provide a refreshing contrast. You could also serve it alongside some fluffy quinoa or brown rice for added grains, or a piece of crusty whole-grain bread to soak up any delicious pan juices.
For a traybake like this, I definitely prefer using a hotter temperature, such as 400°F (200°C). The higher heat is key to achieving that wonderful caramelisation on the vegetables and a slightly crispy exterior on the chicken. It also means your meal will be ready much sooner, making it ideal for busy weeknights! Lower temperatures like 350°F (175°C) can result in longer cooking times and less browning.
Yes, you absolutely can! Frozen vegetables are a convenient option. For heartier frozen vegetables like potatoes or carrots, you might want to thaw them slightly first. For frozen broccoli, bell peppers, or green beans, you can often add them directly to the tray during the second stage of roasting, or simply blanch them as described in the recipe for fresh broccoli. Be aware that frozen vegetables might release more water, so ensure your tray isn’t overcrowded.
The best way to ensure chicken is safe to eat and perfectly cooked is to use a meat thermometer. Insert the thermometer into the thickest part of the chicken breast. It should register an internal temperature of 74°C (165°F). If you don’t have a thermometer, you can cut into the thickest part; the juices should run clear, and the meat should be opaque white throughout, with no pink remaining.
Yes, you can do a fair amount of prep work in advance. All the vegetables can be chopped and stored in airtight containers in the refrigerator for up to 2 days. You can also season the chicken up to 24 hours ahead of time and keep it in the fridge. When it’s time to cook, simply combine everything on the tray and roast, significantly cutting down on your active cooking time.
More Delicious Chicken Recipes
If you’re a fan of versatile and healthy chicken dishes, you’ll love exploring these other incredible recipes from my collection:
- Air Fryer Chicken Fajitas: Quick, spicy, and perfectly cooked every time.
- Hearty Chicken and Leek Pie: A comforting classic, ideal for cooler evenings.
- Creamy Chicken Pasta Bake: A family favourite that’s easy to make and utterly delicious.
- Savoury Chicken and Mushroom Risotto: A rich and creamy Italian delight.
- Classic Chicken and Mushroom Pie: Another fantastic pie option for a comforting meal.
- Fresh Chicken Satay Salad: A light yet flavourful salad with a delicious peanut dressing.
- Warming Chicken and Sweetcorn Soup: Perfect for a light lunch or starter, full of comforting flavours.
You might also like these recipes
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Air Fryer Chicken Fajitas
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Chicken Pasta Bake
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Chicken and Leek Pie
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Chicken Traybake
Ingredients
- 2 chicken breasts
- 2 cloves garlic, crushed
- 1 tsp paprika powder
- 300 g baby potatoes, washed, quartered or halved
- 2 medium carrots, peeled and cut into coins
- 1 onion, cut into wedges
- 1 red bell pepper, cut into wedges
- 1 green bell pepper, cut into wedges
- 250 g broccoli florets, cut to florets
- 2 tbsp olive oil
- Salt and pepper, to taste
- 2-3 fresh thyme springs
Instructions
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Preheat your oven to 200°C/400°F. First, prepare your veggies; crush your garlic, peel the carrots, and cut them into 0.5cm rounds. Then, wash and quarter your potatoes, and cut the onion into wedges. Remove the seeds from the bell peppers and cut them into wedges or thick strips. Separate broccoli into florets. Set the broccoli aside.
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Add the veggies to the baking tray, except the broccoli. Drizzle the veggies with half the olive oil and season to taste with salt and pepper. Add garlic on top and toss gently to coat everything and roast for 10 minutes.
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Season the chicken with salt, pepper, and paprika. Add the remaining olive oil and coat the chicken.
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Meanwhile, cook broccoli in simmering water for 3 minutes. Drain the broccoli.
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When the 10 minutes are up, stir the veggies and push around the sides. Add chicken so it is in contact with the baking tray, and scatter the broccoli florets around. Roast for 15-20 minutes or until the chicken is cooked through.
Notes
Substitutions & Variations: I have included a list of these in the post above.
To Store: Store in an airtight container in the fridge for 3-4 days. Reheat in the microwave or in an air fryer.
To Freeze: Leftovers will keep in the freezer for about a month. Defrost in the fridge and reheat in the microwave or air fryer.
Tip 1: Traybakes are excellent with many meat and vegetable options. Try swapping out the chicken for another protein like beef, sausage, fish, tofu or pork.
Tip 2: If you want to enjoy this dish for one, you can make a mini version in an air fryer!
Tip 3: If you have a marinade you like, you’re welcome to marinade the chicken overnight if you prefer.