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Tasty Chicken and Veggie Packets

Fast and flavorful. Choose your favorite vegetables and try this quick and delicious dish on a busy weeknight. Serve with brown rice or quinoa.

184kcal per serving
27 gprotein
6 gcarbohydrates
6 gfat
4servings (1 packet, 1/4 of recipe (195g))

Prep: 15 min · Cook: 20 min

Ingredients

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

NutrientPer serving% DV
Calories 184 kcal
Total fat 6 g 8%
Saturated fat 1 g 5%
Cholesterol 83 mg 28%
Sodium 446 mg 19%
Total carbohydrates 6 g 2%
Dietary fiber 2 g 7%
Total sugars 3 g
Added sugars 0 g 0%
Protein 27 g 54%
Vitamin D 0 µg 0%
Calcium 26 mg 2%
Iron 1 mg 6%
Potassium 539 mg 11%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

  • Protein Foods: 3 ounces

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 400 °F.
  3. Cut four large rectangles of parchment paper or aluminum foil and fold in half to create a crease. Unfold.
  4. Place each chicken breast in the middle of the foil or parchment paper and season with salt and pepper (if desired).
  5. Top chicken with your choice of vegetables and seasonings.
  6. Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.
  7. Fold the parchment paper or foil in half and then crimp around the edges tightly in 1/4-inch folds to create a half moon shape.
  8. Using a spatula, transfer the packets to a baking sheet. Bake until the chicken is cooked to an internal temperature of 165 °F, about 20 minutes, depending the thickness of the chicken breast.

Notes

For a video demonstration of the preparation of this recipe, see Nutrition.gov . Optional ingredients are not included in the nutrient or cost analysis. Learn more about: Onions Carrots Bell Peppers Celery Zucchini Garlic Herbs Ginger Lemons

Source

USDA Food and Nutrition Information Center

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/tasty-chicken-and-veggie-packets, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.

Frequently asked questions

How many calories are in Tasty Chicken and Veggie Packets?

One serving has 184 kcal. The recipe makes 4 servings (1 packet, 1/4 of recipe (195g) each).

How much protein is in Tasty Chicken and Veggie Packets?

27 g of protein per serving, with 6 g of carbohydrates and 6 g of fat.

How long does Tasty Chicken and Veggie Packets take to make?

About 35 minutes in total.

What do I need to make Tasty Chicken and Veggie Packets?

15 ingredients: 4 chicken breast (boneless and skinless), salt (to taste, optional), pepper (to taste, optional), 1/4 red onion (julienned), 1 carrot (julienned) and 1 red pepper (julienned) ….