Lean protein, tons of veggies, and made in only one-pan for a healthy dinner in a hurry. Healthy chicken fajita bake is the perfect meal for a busy day, after a killer workout, or even saved as leftovers for a filling lunch.
Healthy Chicken Fajita Bake
Keep reading to get the recipe, directions, and nutritional facts below.
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Any dish that combines your protein and vegetables all in one pan for an easy dinner is a winner in my book.
This is one of my go-to meals when I need a healthy dinner in a short amount of time.
Healthy chicken fajita bake is the perfect meal for a busy day, after a killer workout, or even saved as leftovers for a filling lunch.
This recipe combines healthy chicken, nutrient-rich veggies, and amazing flavors for an easy, yet satisfying meal.
The chicken is flavorful, wonderful, and delicious – I know that you will love it.
HEALTH BENEFITS OF CHICKEN
Chicken is a popular white meat known for it’s high protein content that is simple to prepare, delicious, affordable, and extremely versatile. There’s so many meals you can make with chicken- and along with all the many uses of chicken, comes many health benefits as well.
Chicken is rich in phosphorus, protein, niacin, riboflavin, vitamin B6 and B12 as well as some other B vitamins, iron, zinc, magnesium, omega 3’s and more.
Chicken is a great way to consume lean protein to aid in muscle development and growth. Protein also helps reduce feelings of hunger and boosts your metabolism, which each help in weight loss.
Chicken is healthy because it is a lean meat, which means it has less than 10g of fat per serving- and chicken has less fat than other meats. Some people switch from consuming beef to chicken in order to improve their health and decrease their intake of unhealthy fats.
If you keep your portion size appropriate, chicken is such a great way to get protein and other important nutrients.
HOW MUCH CHICKEN SHOULD I EAT?
The serving size of a chicken breast is about 3 oz, which is around the size of the palm of your hand or a deck of playing cards.
One chicken breast is usually considered as one serving, but depending on the size- a chicken breast can be two or three servings. Chicken is healthy and great for you, but you don’t want to be eating too much of it- the calories can add up if you aren’t careful.
You should aim for about 15-20 grams of protein per meal and snack. A 3 oz serving of chicken provides 21 grams of protein, which is the perfect amount for a meal.
TIPS FOR EATING MORE VEGETABLES
Let’s face it- most of us aren’t eating enough vegetables. It’s not necessarily because we don’t like veggies, it just seems difficult to find the time or motivation to prepare them.
Here’s some ideas of ways to incorporate more vegetables into your diet without making huge changes in how you eat.
Start by adding veggies to food you already eat. It is easy to add vegetables to foods such as soups, sandwiches, pasta, scrambled eggs, smoothies, grilled cheese sandwiches, wraps, casseroles, quesadillas, burgers, pizza, and the list goes on.
Keep fresh or frozen veggies on hand to add into any dish. Quick and versatile veggies include bell peppers, zucchini, tomatoes, spinach, and cucumbers. You can literally add these to almost any dinner or lunch.
Another helpful tip is to cut up vegetables to have on hand in the fridge for an easy snack (or buy them pre-cut). Store veggies where you will see them often and remember to eat them. Make a habit of eating at least 1 vegetable with every lunch and dinner.
Make sure you stock up on vegetables and pick a new vegetable to try each time you go shopping. It’s okay to consume vegetables in any form- fresh, frozen, canned, dried, even juice. The goal is to eat them any way you can.
You know you gotta do it, but how are you going to make it happen? Hopefully some ideas from this list have helped you brainstorm ways to eat more vegetables each day.
Keep reading for this recipe- it is an awesome way to fill up on veggies along with lean protein.
Now on to the recipe- this chicken fajita bake is easy and quick to prepare. You’ll layer chicken breasts, bell peppers, and onions with salsa, taco seasoning, cheese and olive oil and bake it. Eat it wrapped in tortillas, lettuce wraps, or plain. This is a great recipe for a simple, delicious, healthy, and filling meal.
- 2 lbs boneless, skinless chicken breasts
- 2 teaspoons taco seasoning
- 1 cup salsa
- 1 green bell pepper, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 red onion, thinly sliced
- 1½ tablespoons olive oil
- ½ cup cheddar cheese, shredded
- Preheat oven to 375 degrees. Spray a 9x13" pan with non-stick cooking spray. Lay the chicken breasts in a single layer in the pan.
- Sprinkle the taco seasoning evenly on all the chicken breasts, then top the chicken evenly with salsa. Spread the sliced peppers and onions on top of the chicken, then drizzle the olive oil over the peppers and onions. Sprinkle the top with cheese.
- Bake for 35-45 minutes or until the internal temperature of the chicken reaches 165 degrees.
Recipe slightly adapted from The Pinning Mama
Looking for more healthy recipes?
Healthy Pita Bread Pizza
Homemade Taco Seasoning
The Best (and Easiest) Grilled Chicken
Garlic and Parmesan Zucchini
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What is the nutritional value? Calories?
Hi Pam! I just updated this post with nutrition content. 132 calories, 9 g fat, and 7 g protein per serving! Please see the full list at the bottom of the post. Thanks!
Can you use the frozen peppers and onions that are in the freezer section? How much of it would it require? Thanks.
Hi Alicia! I’ve never used the frozen mix from the freezer section, but I assume it would work! Maybe 1-2 bags? You’ll have to try it out and let us know how it turned out in a follow-up comment!
Do you leave the chicken breast whole or cut them up?
For this recipe you can do either. We usually cut them up as it’s a little easier to go straight from the pan to your tortilla. Just make sure the chicken’s internal temperature is 165 degrees and you’re good! Thanks!
Are the chicken breasts supposed to be cut as well?
You can cut them up if you’d like. Sometimes that makes it easier to serve as you can scoop straight to tortillas or onto chips or onto a salad. Cooking time will decrease slightly if you’re not cooking whole breasts. Just make sure chicken internal temp is 165 degrees F and you’re good to go!