Simple Baked Chicken with Soft Carrots
Lean chicken breast with fork-tender carrots baked on one sheet pan. The base meal for active flares—35g protein, 3g fiber, and ingredients your gut already trusts.
Simple Baked Chicken with Soft Carrots
Lean chicken breast with fork-tender carrots baked on one sheet pan. The base meal for active flares—35g protein, 3g fiber, and ingredients your gut already trusts.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Preheat your oven to 400°F (200°C).
400°F (200°C)Equipment: ovenToss the peeled carrot rounds with 1 tablespoon olive oil and 1/4 teaspoon salt until evenly coated.
Equipment: bowl, baking sheetSpread the carrots in a single layer on a rimmed baking sheet.
Equipment: baking sheetTip: Single layer ensures even roastingRoast for 15 minutes—this head start ensures they become fully tender.
Tip: This head start ensures carrots become fully tenderMeanwhile, pat the chicken breasts completely dry with paper towels.
Equipment: paper towelsTip: Dry surface = better browningRub the chicken with the remaining 1 tablespoon olive oil until the surface glistens.
Season both sides with the remaining 1/4 teaspoon salt, thyme, rosemary, and pepper if using.
When the carrots have roasted 15 minutes, remove the pan and push the carrots to the edges.
Place the chicken breasts in the center of the pan, leaving space between them.
Tip: Space between chicken pieces ensures even cookingReturn to the oven and bake for 20-25 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the juices run clear.
165°F (74°C)Tip: Juices should run clear when chicken is doneLet the chicken rest on the pan for 5 minutes—this keeps it moist.
Tip: Resting keeps the chicken moist and juicySlice the chicken against the grain and serve with the soft carrots alongside.
Tip: Slicing against the grain keeps the meat tender
Notes
Storage
Refrigerate chicken and carrots in separate airtight containers for up to 4 days. Reheat chicken gently in a 300°F oven for 10 minutes to prevent drying. Carrots reheat well in the microwave.
Even cooking
If your chicken breasts are thick (over 1 inch), pound them to 3/4-inch thickness for faster, more even cooking.
Extra-soft carrots
The carrots should be completely fork-tender. If they're still firm after the full baking time, leave them in the oven while the chicken rests—another 5-10 minutes won't hurt.
Turkey swap
Boneless turkey breast works just as well. Same lean protein, same IBD safety profile.
Add a starch
Pair with white rice, mashed potatoes (peeled), or plain pasta to make this a complete flare-safe plate. The extra calories may help during recovery.
Parchment shortcut
Line your pan with parchment paper before you start. Cleanup takes 30 seconds.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
