Lean Chicken Breast and Broccoli Potato Bake (High-Protein)

Chef Emma developed this Lean Chicken Breast and Broccoli Potato Bake after her daughter’s soccer coach asked for a high-protein meal that could feed the entire team without breaking the bank.

She combined tender lean chicken breast, nutrient-dense broccoli, and satisfying potatoes in one simple baking dish that delivers over 40 grams of protein per serving while keeping prep time under 15 minutes.

Lean Chicken Breast and Broccoli Potato Bake (High-Protein)

High-protein one-pan dinner featuring tender chicken breasts, fresh broccoli, and sliced potatoes baked with herbs and melted cheese. Ready in 45 minutes.

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Calories: 385

Ingredients Equipment Method Notes

Ingredients

  

• 1½ pounds boneless skinless chicken breasts
• 2 tablespoons olive oil divided
• 1 teaspoon garlic powder for chicken
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• ½ teaspoon paprika
• 4 medium potatoes thinly sliced
• 3 cups fresh broccoli florets
• ½ teaspoon garlic powder for vegetables
• 1 cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• Salt and pepper to taste
• Fresh parsley for garnish

Equipment

• 9×13-inch baking dish
• – Large mixing bowl
• – Cutting board and knife
• Aluminum Foil
• – Meat thermometer

Method

 

1. Preheat oven to 400°F and grease a 9×13 inch baking dish.
2. Pat chicken dry and pound to even thickness if needed.
3. Mix garlic powder, onion powder, Italian seasoning, paprika, salt, and pepper.
4. Rub chicken with olive oil and coat with seasoning mixture.
5. Toss potato slices with olive oil, garlic powder, salt, and pepper.
6. Layer potatoes on bottom of baking dish.
7. Place seasoned chicken breasts on top of potatoes.
8. Toss broccoli with olive oil, salt, and pepper; arrange around chicken.
9. Cover tightly with foil and bake for 25 minutes.
10. Remove foil and sprinkle cheeses over top.
11. Bake uncovered 15-20 minutes until chicken reaches 165°F and cheese is golden.
12. Rest 5 minutes, garnish with parsley, and serve.

Notes

Use meat thermometer to ensure chicken reaches 165°F.
Slice potatoes uniformly for even cooking.
Cover with foil first to keep chicken moist.
Store leftovers up to 4 days or freeze up to 2 months.

Calories: 385
Protein: 42g

This high-protein bake has since become a staple in her household, appearing on the dinner table at least twice a month when everyone needs a nutritious, filling meal without any fuss.

This chicken breast and broccoli potato bake is Chef Emma’s solution to the eternal question: “What’s for dinner?” It’s a complete meal in one pan that provides lean protein, complex carbohydrates, and vegetables all baked together with simple seasonings and a touch of cheese.

Whether you’re feeding athletes, growing teenagers, or health-conscious adults, this high-protein dinner satisfies hunger, supports muscle recovery, and makes cleanup a breeze.

Summary

This Lean Chicken Breast and Broccoli Potato Bake features boneless, skinless chicken breasts seasoned with herbs and garlic, layered with tender potato slices and fresh broccoli florets, then baked until golden and bubbly. The entire dish takes 45 minutes from start to finish and serves 4-6 people. Each serving delivers approximately 385 calories, 42 grams of protein, and essential vitamins from the broccoli. This naturally gluten-free meal is perfect for meal prep, budget-friendly family dinners, and anyone following a high-protein lifestyle.

Equipment for Lean Chicken Breast and Broccoli Potato Bake

• 9×13 inch baking dish
• Large mixing bowl
• Cutting board and sharp knife
• Measuring cups and spoons
• Aluminum foil
• Meat thermometer (optional but recommended)
• Small bowl for seasoning mix

Ingredients for Lean Chicken Breast and Broccoli Potato Bake

For the Chicken:

• 1½ pounds boneless, skinless chicken breasts (about 3-4 breasts)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• ½ teaspoon paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Vegetables:

• 4 medium Yukon Gold or red potatoes, thinly sliced (about ⅛ inch thick)
• 3 cups fresh broccoli florets
• 1 tablespoon olive oil
• ½ teaspoon garlic powder
• Salt and pepper to taste

For the Topping:

• 1 cup shredded mozzarella cheese (or reduced-fat cheddar)
• ¼ cup grated Parmesan cheese
• 2 tablespoons fresh parsley, chopped
• Optional: red pepper flakes for heat

Directions for Lean Chicken Breast and Broccoli Potato Bake

1. Preheat oven: Preheat oven to 400°F. Lightly grease a 9×13 inch baking dish with cooking spray or olive oil.
2. Prepare chicken: Pat chicken breasts dry with paper towels. If breasts are thick, pound them to even thickness (about ¾ inch) for uniform cooking.
3. Season chicken: In a small bowl, combine garlic powder, onion powder, Italian seasoning, paprika, salt, and pepper. Rub chicken breasts with olive oil, then coat evenly with the seasoning mixture.
4. Prepare potatoes: Slice potatoes thinly and evenly (use a mandoline for consistency if available). Toss potato slices with olive oil, garlic powder, salt, and pepper in a large bowl.
5. Layer potatoes: Arrange potato slices in an overlapping pattern on the bottom of the prepared baking dish, creating an even layer.
6. Add chicken: Place seasoned chicken breasts on top of the potato layer, spacing them evenly across the dish.
7. Prepare broccoli: In the same bowl used for potatoes, toss broccoli florets with a light drizzle of olive oil and season with salt and pepper.
8. Add broccoli: Arrange broccoli florets around and between the chicken breasts, filling in the gaps.
9. Cover and bake: Cover the baking dish tightly with aluminum foil. Bake for 25 minutes.
10. Uncover and add cheese: Remove foil carefully (steam will be hot). Sprinkle mozzarella and Parmesan cheese evenly over the chicken, broccoli, and potatoes.
11. Finish baking: Return to oven uncovered and bake for an additional 15-20 minutes, until chicken reaches an internal temperature of 165°F, potatoes are fork-tender, and cheese is melted and golden.
12. Check doneness: Use a meat thermometer to ensure chicken is fully cooked. Potatoes should be tender when pierced with a fork.
13. Rest and serve: Remove from oven and let rest for 5 minutes. Garnish with fresh parsley and optional red pepper flakes before serving.

Tips and Variations

Cooking Tips:

• Slice potatoes uniformly for even cooking—a mandoline slicer works perfectly
• Don’t skip pounding chicken to even thickness; it ensures all pieces cook at the same rate
• Cover with foil during the first part of baking to keep chicken moist and tender
• Check chicken internal temperature with a meat thermometer for food safety
• Let the dish rest before serving to allow juices to redistribute

Flavor Variations:

• Garlic Parmesan: Use extra garlic powder and double the Parmesan cheese
• Lemon Herb: Add lemon zest to the seasoning and fresh lemon juice before baking
• Cajun Style: Replace Italian seasoning with Cajun spice blend for a kick
• Ranch Seasoning: Use ranch seasoning mix on chicken for kid-friendly flavor
• Mediterranean: Add cherry tomatoes, olives, and feta cheese

Ingredient Swaps:

• Use chicken thighs for a juicier, more budget-friendly option
• Swap broccoli for cauliflower, green beans, or Brussels sprouts
• Try sweet potatoes instead of regular potatoes for added nutrients
• Use dairy-free cheese for a lactose-free version
• Add bell peppers, zucchini, or asparagus for more vegetables

Serving Suggestions:

• Serve with a fresh green salad and vinaigrette
• Pair with crusty bread or dinner rolls
• Add a side of brown rice or quinoa for extra carbs
• Top with Greek yogurt or sour cream
• Drizzle with hot sauce or ranch dressing

Storage and Meal Prep:

• Store leftovers in airtight containers for up to 4 days in the refrigerator
• Reheat individual portions in the microwave for 2-3 minutes
• Freeze portions for up to 2 months; thaw overnight before reheating
• Prep ingredients the night before and assemble quickly before dinner
• Double the recipe and freeze half for future busy nights

Nutrition Facts in Lean Chicken Breast and Broccoli Potato Bake

Based on 4 servings. Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Highlights

This Lean Chicken Breast and Broccoli Potato Bake is a high-protein powerhouse, delivering 42 grams of lean protein per serving to support muscle growth, repair, and satiety. Chicken breast is one of the leanest protein sources available, providing essential amino acids without excess fat. The fresh broccoli contributes an impressive 90% of your daily vitamin C needs, supporting immune function and collagen production.

Potatoes add complex carbohydrates for sustained energy, making this meal ideal for active families and athletes. With only 12 grams of fat per serving, this high-protein bake fits perfectly into balanced meal plans for weight management, muscle building, or general wellness. The combination of protein, fiber, and nutrient-dense vegetables creates a satisfying meal that keeps you full for hours.

Dietitian Tips

• Increase protein further: Add an extra chicken breast or include white beans in the layers
• Reduce calories: Use reduced-fat cheese or omit cheese entirely and season with nutritional yeast
• Boost fiber: Add extra vegetables like bell peppers, mushrooms, or carrots
• Lower sodium: Use low-sodium seasonings and reduce or eliminate added salt
• Make it dairy-free: Skip the cheese and drizzle with a dairy-free cream sauce or tahini dressing
• Post-workout meal: This high-protein dish is excellent for muscle recovery after exercise

FAQs

1. Can I use frozen broccoli instead of fresh?
Yes! Frozen broccoli works well. Thaw and drain it thoroughly before adding to the baking dish to avoid excess moisture. Add frozen broccoli during the last 20 minutes of baking.

2. How do I prevent the chicken from drying out?
Covering the dish with foil during the first 25 minutes of baking traps moisture and keeps chicken tender. Don’t overcook—remove from oven when chicken reaches 165°F internal temperature.

3. Can I make this ahead of time?
Absolutely! Assemble the entire dish (except cheese), cover tightly, and refrigerate for up to 24 hours. Add 10-15 minutes to baking time if starting from cold. Add cheese during the last 15 minutes.

4. What if my potatoes aren’t cooking through?
Slice potatoes thinner (⅛ inch or less) and arrange in a single overlapping layer. You can also parboil potato slices for 5 minutes before layering to speed up cooking.

5. Can I add a sauce to this bake?
Yes! Try adding a light cream sauce, marinara sauce, or Greek yogurt-based sauce over the layers before baking. Reduce oven temperature to 375°F if using a dairy-based sauce to prevent curdling.

6. How many servings does this recipe make?
This recipe serves 4 generously as a main dish with sides, or 6 as part of a larger meal. Adjust ingredient quantities based on your family’s needs and appetites.

Conclusion

Lean Chicken Breast and Broccoli Potato Bake proves that high-protein meals don’t have to be complicated or time-consuming. This one-pan dinner delivers restaurant-quality flavor with minimal effort, making it perfect for busy weeknights when you need something nutritious, filling, and family-friendly. Whether you’re meal prepping for the week or feeding a hungry crowd, this chicken and broccoli bake consistently delivers comfort, nutrition, and satisfaction in every bite.

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