Pesto Chicken Tray Bake | Healthy One-Tray Budget Dinner

Looking for a healthy dinner that’s quick, affordable, and packed with flavour? This Pesto Chicken Tray Bake delivers all three. With only a handful of ingredients and minimal prep time, it’s the perfect recipe to keep your weeknight meals simple and satisfying.

Why You’ll Love This Pesto Chicken Recipe

• Affordable: Just $3.50 per serve

• Balanced: High in protein and fibre, low in fat

• Effortless: Cook everything in one tray

• Customisable: Easily swap in your favourite veggies

Whether you’re tracking macros, aiming to eat more whole foods, or simply want a no-fuss dinner idea, this tray bake is a go-to winner.

Ingredients

Serves: 1
Prep + Cook Time: 30–35 minutes

• 120g chicken breast (weighed raw)

• 150g sweet potato, diced

• 100g broccoli, chopped

• 20g basil pesto

• 1 lemon wedge

• Salt and pepper, to taste

Method

1. Preheat the oven to 200°C (fan-forced).

2. Roast the sweet potato: Place the diced sweet potato in a lined baking dish. Season with salt and pepper. Bake for 15–20 minutes or until slightly softened.

3. Prepare the chicken: Dice the chicken breast and coat it in basil pesto.

4. Combine and roast: Add the chicken and chopped broccoli to the tray. Toss all ingredients together so the flavours mix well.

5. Bake again: Return the tray to the oven for a further 15–20 minutes or until the chicken is cooked through and the vegetables are tender.

6. Serve with a lemon wedge for a zesty finish.

Nutrition Per Serve

• Calories: 336

• Protein: 33g

• Fat: 7g

• Carbohydrates: 38g

• Fibre: 7g

This recipe offers a macro-balanced plate perfect for fat loss, muscle recovery, or simply fuelling your day with whole food nutrition.

Make It Your Own

• Switch up the veg: Use zucchini, asparagus, or carrots if you’re out of broccoli.

• Try a different pesto: Sundried tomato or spinach pesto are great alternatives.

• Add grains: Serve over cooked brown rice or quinoa for an extra complex carb boost.