Dinner recipe · one tray

Chicken, pepper & courgette traybake

Name: Chicken, Pepper & Courgette Traybake
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4
Ingredients: 500 g skinless chicken breast, cut into large bite-size pieces; 500 g baby potatoes, halved; 1 red pepper, cut into chunky strips; 1 yellow pepper, cut into chunky strips; 1 medium courgette, cut into thick half-moons; 1 red onion, cut into wedges; 1½ tablespoons olive oil; 1 lemon; 2 garlic cloves, finely grated or crushed; 1 teaspoon dried oregano; ½ teaspoon smoked paprika; Freshly ground black pepper, to taste; Small handful chopped parsley, optional

Skinless chicken roasted with peppers, courgette, red onion, baby potatoes, lemon and oregano. It is a practical one-tray dinner that fits the site's wider Mediterranean-style MASLD meal-planning approach — not a treatment for fatty liver.

15 minprep35 mincook4servingsOne traymethod

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Grilled chicken served with mixed peppers, onions and courgette. — A photographic serving suggestion of chicken with peppers and vegetables.

Why this combination

A familiar chicken dinner with vegetables built in

Current European MASLD guidance supports improving overall diet quality toward a Mediterranean-style pattern. Examples of minimally processed foods in that guidance include vegetables, olive oil and unprocessed poultry, alongside wholegrains, legumes, fish, fruit, nuts and other ordinary foods.

Chicken is simply one protein option inside that wider pattern. This traybake makes peppers, courgette and onion a large visible part of dinner and uses a measured amount of olive oil rather than a heavy creamy sauce. The potatoes provide a familiar starchy side in the same tray. None of those ingredients — alone or together — has been shown to cure or reverse MASLD.

Chicken must be thoroughly cooked. Food Standards Agency guidance says poultry should be steaming hot all the way through with no pink meat remaining. Cooking times vary with piece size and oven performance, so treat the clock as a guide and check the thickest pieces before serving.

The complete recipe

Chicken, pepper & courgette traybake

The potatoes start first, then the vegetables and chicken finish together. Cutting the chicken into similarly sized pieces helps it cook evenly.

Ingredients

500 g skinless chicken breast, cut into large bite-size pieces
500 g baby potatoes, halved
1 red pepper, chunky strips
1 yellow pepper, chunky strips
1 medium courgette, thick half-moons
1 red onion, wedges
1½ tbsp olive oil
1 lemon
2 cloves garlic, grated or crushed
1 tsp dried oregano
½ tsp smoked paprika
To taste freshly ground black pepper
Optional chopped parsley

Method

1
Heat the oven to 200°C fan / 220°C conventional. Put the potatoes and red onion on a large roasting tray, toss with 1 tablespoon olive oil, oregano and smoked paprika, then roast for 15 minutes.
2
Add the peppers and courgette. Toss everything together and roast for another 8 minutes.
3
Mix the chicken with the remaining olive oil, garlic, finely grated zest from half the lemon and black pepper. Spread the chicken across the tray in a single layer among the vegetables.
4
Roast for 12–15 minutes more, or until the chicken is thoroughly cooked, steaming hot throughout with no pink meat remaining, and the potatoes are tender. Squeeze over lemon juice and add parsley if using.

Do not rely on colour alone if you are unsure. Follow the chicken pack instructions where they are more specific, keep raw chicken away from ready-to-eat foods, and make sure the thickest pieces are cooked through before serving.

Three easy variations

Keep the tray method; change the flavour

The useful part is the method: start the slower-cooking potatoes, add vegetables, then add chicken late enough that it does not dry out.

Lemon & thyme

Swap oregano and paprika for thyme, extra lemon zest and black pepper.

Tomato & basil

Add cherry tomatoes with the courgette and finish with fresh basil after cooking.

Smoky pepper

Increase the smoked paprika slightly and add a pinch of chilli flakes if you like heat.

Use it in a real week

Put the traybake into a broader plan

Use the Meal Planner to place it in a week, or open Recipe Finder when you want another dinner that matches your time and eating pattern.

Build a 7-day plan Open Recipe Finder

Sources & evidence

What informed this recipe page

EASL–EASD–EASO Clinical Practice Guidelines on MASLD — overall diet-quality, Mediterranean-pattern and minimally processed food guidance.
NHS: Meat in your diet — chicken as a protein-containing food within a balanced diet.
Food Standards Agency: Food safety and hygiene at home — poultry cooking and checking guidance.
Mayo Clinic: Fatty liver disease (MASLD) diet — current practical Mediterranean-style context.

Recipe quantities and method on this page are original to Fatty Liver Meal Planner; the sources inform the broader diet and food-safety context, not the exact recipe formulation. Reviewed 18 August 2026.