Healthy Chicken and Vegetables Skillet: A Low-Carb, Family-Friendly Dinner Recipe

Introduction

Finding a meal that is both nutritious and satisfying for the entire family can be challenging. This Healthy Chicken and Vegetables Skillet is the perfect answer! Packed with lean protein, fresh vegetables, and bold flavors, this low-carb one-pot meal is ideal for busy weeknights. Whether you are looking for family-friendly low-cholesterol meals, trying to lose weight, or just want an easy and delicious dinner, this dish checks all the boxes.

Not only is this dish incredibly flavorful, but it also offers a variety of textures, from the tender and juicy chicken to the slightly crisp yet soft vegetables. This skillet meal is quick to prepare and requires only one pan, making cleanup a breeze. Plus, you can customize the ingredients based on what you have in your kitchen, making it a go-to meal for any night of the week.

Why You’ll Love This Recipe

Low-carb and nutrient-dense – great for those watching their carbs or looking for low-carb dinner meals for families.
Easy one-pan cooking – minimal cleanup and low-carb one-sheet pan meals mean less time in the kitchen and more time with loved ones.
Customizable and family-friendly – kids and adults alike will love the flavors.
Loaded with vegetables – a great way to incorporate more greens into your diet, especially for those looking for healthy chicken and Brussels sprouts combinations.
Can be served over rice – for those who want a heartier option, making it a great chicken and veggies over rice meal.
Budget-friendly – uses affordable ingredients that can be found in most kitchens.
Rich in protein – supports muscle health, energy levels, and overall well-being.

Ingredients

To make this delicious and nutritious dish, you’ll need:

For the Chicken:

2 large boneless, skinless chicken breasts (cut into bite-sized pieces)
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon Italian seasoning

For the Vegetables:

1 cup Brussels sprouts, halved
1 cup zucchini, sliced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
½ cup cherry tomatoes, halved
1 small onion, diced
2 cloves garlic, minced
½ teaspoon red pepper flakes (optional, for a bit of heat)
½ teaspoon salt
½ teaspoon black pepper

For the Sauce (Optional):

¼ cup low-sodium chicken broth
2 tablespoons lemon juice
1 teaspoon Dijon mustard
½ teaspoon dried oregano

Instructions

Step 1: Prepare the Chicken

In a medium bowl, combine the chicken pieces with garlic powder, onion powder, smoked paprika, salt, black pepper, and Italian seasoning.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Add the chicken and cook for about 5–6 minutes, stirring occasionally until fully cooked and lightly browned.
Remove the chicken from the skillet and set aside.

Step 2: Sauté the Vegetables

In the same skillet, add another tablespoon of olive oil.
Add the diced onion and minced garlic, cooking until fragrant (about 1 minute).
Toss in the Brussels sprouts, zucchini, bell peppers, and cherry tomatoes.
Season with salt, black pepper, and red pepper flakes (if using).
Sauté for about 7–8 minutes, stirring occasionally until the vegetables are tender but still slightly crisp.

Step 3: Combine Everything

Return the cooked chicken to the skillet, mixing it with the vegetables.
If using the sauce, pour in the chicken broth, lemon juice, Dijon mustard, and oregano.
Stir well and let everything simmer for about 3 minutes, allowing the flavors to meld.
Taste and adjust seasonings if necessary.

Step 4: Serve and Enjoy!

Serve the chicken and veggies over rice if you prefer a heartier meal.
For a complete low-carb one-pot meal, enjoy it as is.
Garnish with fresh parsley or a sprinkle of Parmesan cheese (optional).

Tips for Success

Swap the veggies: You can easily switch out the Brussels sprouts for broccoli, green beans, or asparagus.
Make it spicy: Add extra red pepper flakes or a pinch of cayenne pepper for some heat.
Double the batch: This dish is perfect for meal prep—store leftovers in the fridge for up to 4 days.
Use a cast-iron skillet: It gives the chicken a beautiful sear and enhances the overall flavor.
Try different seasonings: Experiment with herbs like thyme, rosemary, or basil to change up the flavors.
Add healthy fats: Toss in some avocado slices before serving for an extra dose of healthy fats and creaminess.

Nutritional Information (Per Serving)

Calories: ~350 kcal
Protein: 35g
Carbohydrates: 12g
Fiber: 4g
Fat: 18g
Cholesterol: 75mg

Who Is This Recipe For?

This Healthy Chicken and Vegetables Skillet is perfect for:

Families looking for easy meals with veggies that kids will love.
Those following a low-carb or keto diet.
Anyone seeking lost weight dinner ideas that are both filling and nutritious.
Home cooks who love Dash family skillet recipes that require minimal effort and maximum flavor.
Meal preppers who want a high-protein, low-carb dish for the week.
Anyone trying to incorporate more vegetables into their diet in a delicious way.

Frequently Asked Questions

Can I Make This Ahead of Time?

Yes! Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a skillet over medium heat or in the microwave.

Can I Freeze It?

Absolutely! Let the dish cool completely, then transfer it to freezer-safe bags. It can be frozen for up to 3 months. To reheat, thaw overnight in the fridge and warm up in a skillet.

What Can I Serve With This Dish?

For a Low-Carb Meal: Serve it as is or with cauliflower rice.
For a Balanced Meal: Serve with quinoa, brown rice, or whole-grain pasta.
For Added Crunch: Sprinkle with toasted almonds or pumpkin seeds.
With a Side Salad: A fresh green salad with balsamic dressing pairs well.

Conclusion

This Healthy Chicken and Vegetables Skillet is a lifesaver for busy families, combining easy meals with veggies with bold flavors and minimal effort. Whether you’re looking for low-carb one-pot meals easy dinners, family-friendly low-cholesterol meals, or just a delicious way to enjoy chicken and veggies over rice, this recipe is guaranteed to satisfy. Try it today and enjoy a nutritious, hearty, and flavorful meal that the whole family will love!