One Pot Chicken and Vegetables Skillet (Healthy & Low Carb)

There’s something magical about a meal that comes together in a single pan. I’m constantly on the lookout for recipes that deliver maximum flavor with minimal cleanup, and this One Pot Chicken and Vegetables Skillet has become a staple in my weeknight dinner rotation. It’s not just convenient—it’s a nutritional powerhouse that happens to be low-carb friendly without sacrificing an ounce of satisfaction.

As someone who juggles work, family, and trying to maintain a healthy lifestyle, this recipe has been a game-changer. The combination of juicy chicken thighs, rainbow-colored vegetables, and aromatic herbs creates a meal that feels indulgent while actually supporting your wellness goals. Plus, the sizzle and aroma that fills the kitchen as everything cooks together is pure therapy after a long day.

Let me walk you through this simple yet extraordinary dish that proves healthy eating doesn’t have to be bland or complicated. Whether you’re following a specific low-carb eating plan or just trying to incorporate more nutrient-dense meals into your routine, this skillet dinner delivers on all fronts.

Ingredients

For the Chicken Marinade:

• 1.5 pounds boneless, skinless chicken thighs (about 6 thighs)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• ¼ teaspoon red pepper flakes (optional)

For the Vegetable Mixture:

• 2 tablespoons olive oil
• 1 medium yellow onion, sliced
• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 medium zucchini, sliced into half-moons
• 1 cup cherry tomatoes, halved
• 8 ounces mushrooms, sliced
• 3 cloves garlic, minced
• 1 teaspoon dried Italian herbs
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh lemon juice
• ¼ cup chicken broth (low-sodium)

Equipment Needed

The beauty of this recipe lies in its simplicity, including the equipment needed:

• 12-inch cast iron skillet (or any large, oven-safe skillet)
• Mixing bowl
• Measuring spoons and cups
• Sharp knife
• Cutting board
• Tongs
• Meat thermometer

Nutritional Profile

Before diving into the preparation, let’s take a look at what makes this meal so nutritionally balanced:

Nutritional values are approximate and based on 1 serving (recipe serves 4)

Step-by-Step Instructions

Marinating the Chicken

1. In a medium bowl, combine all marinade ingredients: olive oil, minced garlic, lemon juice, dried oregano, smoked paprika, salt, pepper, and red pepper flakes if using.
2. Add the chicken thighs to the bowl and toss until they’re thoroughly coated with the marinade.
3. Let the chicken marinate for at least 20 minutes at room temperature, or cover and refrigerate for up to 8 hours for deeper flavor.

Preparing the Vegetables

While the chicken is marinating, I like to get all my vegetables prepped and ready:

1. Slice the onion into thin half-moons.
2. Cut the bell peppers into strips about ¼-inch wide.
3. Slice the zucchini into ¼-inch thick half-moons.
4. Halve the cherry tomatoes.
5. Clean and slice the mushrooms.
6. Mince the garlic and chop the fresh parsley.

Having everything ready before you start cooking makes the process smooth and enjoyable. I find this prep work almost meditative—a moment to slow down and connect with the ingredients.

Cooking the Dish

1. Preheat your oven to 375°F (190°C).
2. Heat 1 tablespoon of olive oil in your skillet over medium-high heat.
3. Remove the chicken from the marinade, allowing excess to drip off. Reserve the remaining marinade.
4. Place the chicken thighs in the hot skillet and cook for 4-5 minutes on each side until nicely browned but not fully cooked through. Transfer to a plate.
5. In the same skillet, add the remaining tablespoon of olive oil.
6. Add the onions and cook for 2-3 minutes until they begin to soften.
7. Add the mushrooms and cook for another 3-4 minutes until they release their moisture and begin to brown.
8. Add the bell peppers and zucchini, cooking for 2-3 minutes until they start to soften.
9. Stir in the minced garlic, dried Italian herbs, salt, and pepper. Cook for 30 seconds until fragrant.
10. Add the cherry tomatoes, chicken broth, and any reserved marinade. Stir to combine.
11. Nestle the browned chicken thighs back into the skillet, on top of the vegetables.
12. Transfer the skillet to the preheated oven and bake for 15-18 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
13. Once done, remove from the oven and let rest for 5 minutes.
14. Sprinkle with fresh parsley and drizzle with lemon juice before serving.

Tips for Perfect Results

Chicken Selection and Preparation

Boneless, skinless chicken thighs are my go-to for this recipe because they stay juicy and tender. Their higher fat content compared to breasts means they’re more forgiving if slightly overcooked. Here are some tips for working with them:

• Trim excess fat if desired, but don’t remove all of it—it adds flavor!
• If the thighs are very thick, consider butterflying them or pounding them to a more even thickness for more consistent cooking.
• You can substitute chicken breasts, but reduce the oven time to about 12-15 minutes to prevent them from drying out.
• For maximum flavor, marinate the chicken overnight in the refrigerator.

Vegetable Variations

The beauty of this recipe is its flexibility. I’ve suggested a colorful mix of bell peppers, zucchini, cherry tomatoes, and mushrooms, but you can customize based on:

• Seasonal availability
• Personal preference
• What needs to be used up in your refrigerator

Some excellent low-carb vegetable substitutions or additions include:

• Broccoli florets (add them with the bell peppers)
• Cauliflower florets (add them with the bell peppers)
• Asparagus (add during the last 5 minutes of oven time)
• Green beans (add them with the bell peppers)
• Spinach or kale (stir in just before putting the skillet in the oven)
• Brussels sprouts, halved (add them with the onions for longer cooking time)

Flavor Boosters

While the recipe is delicious as written, here are some ways to customize the flavor profile:

• Mediterranean: Add 1/4 cup pitted kalamata olives and 2 tablespoons capers when you add the cherry tomatoes.
• Spicy: Double the red pepper flakes in the marinade and add a diced jalapeño with the bell peppers.
• Herb-forward: Add 1 tablespoon each of fresh rosemary and thyme along with the dried Italian herbs.
• Creamy finish: Stir in 2 tablespoons of cream cheese or 1/4 cup of coconut cream just after removing from the oven.
• Cheesy: Sprinkle 1/2 cup of shredded parmesan or crumbled feta over the top before serving.

Common Mistakes to Avoid

1. Overcrowding the pan: If your skillet isn’t large enough, the vegetables will steam rather than sauté. Cook in batches if necessary.
2. Not patting the chicken dry: Before adding the chicken to the marinade, pat it dry with paper towels for better marinade adhesion.
3. Cutting vegetables unevenly: Try to keep the size of your vegetable pieces consistent for even cooking.
4. Skipping the browning step: Don’t rush past browning the chicken—it develops deep flavor that infuses the entire dish.
5. Not using a meat thermometer: The safest way to ensure your chicken is properly cooked without drying it out is to use a meat thermometer.

Serving Suggestions

This one-pot meal is complete on its own, but here are some low-carb friendly serving suggestions:

• Serve over cauliflower rice for a complete meal that mimics a traditional rice dish.
• Pair with a simple side salad dressed with olive oil and lemon juice.
• Add a dollop of Greek yogurt on top for extra creaminess and protein.
• Include a side of mashed cauliflower for a comfort food experience.

For those not strictly following a low-carb diet:

• Serve with a slice of crusty whole-grain bread to soak up the flavorful juices.
• Spoon over a small portion of quinoa or brown rice.

Make-Ahead and Storage Tips

Prep Ahead

To make weeknight cooking even easier:

• Marinate the chicken up to 24 hours in advance.
• Chop all vegetables up to 2 days ahead and store in airtight containers in the refrigerator.
• Measure out spices and have them ready to go.

Storage and Reheating

One of the things I love most about this dish is how well it keeps:

• Refrigerate leftovers in an airtight container for up to 4 days.
• For best results, reheat in a skillet over medium heat until warmed through.
• You can also reheat in the microwave at 70% power to prevent the chicken from becoming tough.
• This dish does not freeze well due to the high water content of the vegetables, which can become mushy upon thawing.

Meal Prep Options

This chicken and vegetable skillet is perfect for meal prep:

Prepare 4 containers on Sunday, and you’ll have lunch or dinner ready for most of the week!

Health Benefits

This recipe isn’t just delicious—it’s packed with nutrients that support overall health:

• Protein-rich chicken provides essential amino acids for muscle maintenance and repair.
• Colorful bell peppers offer high levels of vitamins A and C, important for immune function and skin health.
• Garlic and onions contain allicin, which has antimicrobial and antioxidant properties.
• Olive oil provides heart-healthy monounsaturated fats.
• Zucchini is high in potassium, which helps maintain healthy blood pressure.
• Mushrooms offer B vitamins and selenium, supporting energy production and thyroid function.
• Tomatoes contain lycopene, a powerful antioxidant linked to reduced risk of certain cancers and heart disease.

As a low-carb meal, this dish also helps:

• Stabilize blood sugar levels
• Support weight management goals
• Provide sustained energy without crashes

Variations for Special Diets

This recipe is naturally:

• Gluten-free
• Dairy-free
• Paleo-friendly
• Whole30 compliant (if using compliant chicken broth)
• Keto-friendly

For specific dietary needs:

AIP (Autoimmune Protocol) Adaptation:

• Omit bell peppers, tomatoes, and black pepper
• Replace with additional zucchini, carrots, and compliant herbs
• Skip the red pepper flakes

Vegetarian Adaptation:

• Replace chicken with 2 blocks (about 28 oz) of extra-firm tofu, pressed and cut into 1-inch cubes
• Marinate the tofu as you would the chicken
• Use vegetable broth instead of chicken broth
• Consider adding 1 cup of cooked chickpeas for additional protein (note: this adds carbs)

Frequently Asked Questions

Q: Can I make this recipe in a regular non-stick pan if I don’t have a cast-iron skillet?

Yes, you can use any large, oven-safe skillet. If your skillet isn’t oven-safe, transfer everything to a baking dish before putting it in the oven. Just be aware that you might lose some of the fond (those delicious browned bits) in the transfer.

Q: How can I make this recipe even lower in carbs?

To reduce the carbs further, you can omit the onions and cherry tomatoes, which are the higher-carb vegetables in this recipe. Replace them with more bell peppers, zucchini, or add some spinach.

Q: My family prefers chicken breasts. Can I substitute them?

Absolutely! Chicken breasts work well but cook faster than thighs. Reduce the oven time to about 12-15 minutes and be extra vigilant with the meat thermometer to prevent them from drying out.

Q: Can I add root vegetables like carrots or sweet potatoes?

Yes, but they’ll need more cooking time. Start them in the skillet before the onions, or par-cook them in the microwave before adding. Note that root vegetables will increase the carb content of the dish.

Q: How spicy is this dish with the red pepper flakes?

As written, it has just a hint of heat. If you’re sensitive to spice, omit the red pepper flakes entirely. If you love spicy food, double the amount or add a diced fresh chili pepper.

Q: Can I use dried herbs instead of fresh parsley?

Yes, but use about a third of the amount (2 teaspoons dried instead of 2 tablespoons fresh). Add dried parsley with the other dried herbs rather than at the end.

Q: What’s the best way to check if the chicken is done?

A meat thermometer is the most reliable method. Insert it into the thickest part of a chicken thigh; when it reads 165°F (74°C), the chicken is safely cooked.

Q: Can I make this dish ahead for a dinner party?

Yes! You can prep everything up to the point of putting it in the oven. Refrigerate the skillet (if it’s covered and food-safe for refrigeration) or transfer to a container. When ready to serve, bring to room temperature for 30 minutes, then complete the oven step, adding an extra 5-7 minutes to the cooking time.

Final Thoughts

What I love most about this One Pot Chicken and Vegetables Skillet is how it embodies the principle that healthy eating doesn’t have to be complicated or bland. In just about 45 minutes from start to finish, you can create a meal that’s as nutritious as it is delicious.

The combination of protein-rich chicken and a rainbow of vegetables delivers a complete nutritional package, while the herb-infused sauce ties everything together with bright, satisfying flavor. And of course, the fact that it all comes together in a single skillet means less time cleaning up and more time enjoying your evening.

Whether you’re actively following a low-carb lifestyle or simply looking to incorporate more vegetable-forward meals into your rotation, this recipe deserves a place in your collection. It’s flexible enough to adapt to what you have on hand, making it perfect for those nights when you need to clean out the produce drawer.

I hope this dish brings as much joy to your table as it has to mine. Happy cooking!