As basic as it says: chicken, potatoes and carrots seasoned and roasted on one tray. No sauce, no technique — just a genuinely complete meal at 39g of protein for 385 calories, and it’s the template you riff on.

Adding the chicken partway through means the vegetables get a head start and everything finishes together.

Ingredients

  • For the potatoes & carrots
  • Potatoes — 3 medium, ~150 g each [P 12 C 78 F 0]
  • Carrots — 2 large [P 2 C 14 F 0]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, garlic powder, paprika, chilli powder — to taste
  • For the chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Hot sauce — ½ tsp (sriracha)
  • Olive oil — ½ tsp (or spray)
  • Salt, pepper, garlic powder, paprika, chilli powder — to taste

Method

  1. Heat the oven to 450°F / 230°C.
  2. Roast the veg. Cube the potatoes and halve the carrots, season, and bake 30 minutes.
  3. Add the chicken. Season the breasts with the spices and hot sauce, make space on the tray, and bake everything 15–19 minutes until the chicken hits 165°F.
  4. Serve. Shred the chicken with two forks if you like.

What to eat it with

  • Your favourite spice blend — this is a base to customise.
  • A yogurt or hot-sauce dip.
  • Any veg you have — broccoli, peppers, green beans.

Variations

  • Different veg: swap in whatever’s in the fridge.
  • Sweet potato: in place of regular.
  • Herby: rosemary and thyme.

Honest notes

  • Fibre: about 6g a serving, from the potatoes and carrots.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-serving 385 cal / 39g protein listed; no correction needed.