Mediterranean Low-Carb Italian Chicken Tray Bake

This Mediterranean Low-Carb Italian Chicken Tray Bake is a simple, wholesome one-pan meal that’s big on flavor and light on carbs. Juicy chicken pieces roast alongside tender cauliflower, onion, and garlic, all coated in olive oil, herbs, and Parmesan. The result is golden, aromatic, and deeply satisfying — the kind of dinner that feels comforting yet healthy.

Total Time: 45 minutes
Prep Time: 10 minutes
Cook Time: 35 minutes
Servings: 4

Ingredients

Chicken pieces (thighs, drumsticks, or breasts)

6 cups cauliflower florets

1 small onion, diced (or ½ tsp onion powder)

2–3 garlic cloves, minced

2 tbsp chopped parsley

1 tsp dried oregano

⅓ cup grated Parmesan cheese

3 tbsp olive oil

Kosher salt and black pepper, to taste

Instructions

Preheat the Oven
Set your oven to 400°F (200°C) and line a large baking tray with parchment paper or lightly grease it with olive oil.

Prepare the Chicken and Veggies
In a large bowl, add the chicken pieces and cauliflower florets. Add the diced onion (or onion powder), minced garlic, parsley, oregano, salt, and black pepper.

Add Olive Oil and Parmesan
Drizzle with olive oil and sprinkle with Parmesan cheese. Toss everything together until well coated and evenly seasoned.

Arrange on the Tray
Spread the chicken and cauliflower mixture evenly on the baking tray. Make sure the chicken pieces aren’t overcrowded — this helps them crisp up nicely.

Bake
Roast for 30–35 minutes, flipping the cauliflower halfway through. The chicken should be golden and cooked through, and the cauliflower should be tender with slightly crisp edges.

Finish and Serve
Once done, remove from the oven and garnish with a little extra parsley and Parmesan if desired. Serve warm right from the tray with a side of lemon wedges for brightness.

Tips:

Choose the right chicken pieces: Bone-in thighs or drumsticks stay juicy and flavorful, but boneless chicken breasts work too—just reduce the baking time by about 5–7 minutes to avoid overcooking.

Don’t overcrowd the tray: Spread the chicken and cauliflower in a single layer so they roast instead of steam. Use two trays if needed.

Toss halfway: Turn the cauliflower halfway through baking to ensure it gets that perfect golden-brown crisp on all sides.

Add extra flavor: A squeeze of fresh lemon juice or a light drizzle of balsamic glaze before serving brightens up the whole dish.

Variations:

Veggie Swap: Replace cauliflower with broccoli, Brussels sprouts, or a mix of Mediterranean veggies like zucchini, bell peppers, and cherry tomatoes.

Cheese Options: Try grated Pecorino Romano, Asiago, or even crumbled feta for a different twist.

Add Heat: Sprinkle red pepper flakes or a pinch of chili powder for a subtle kick.

Make it Creamier: Mix a spoonful of Greek yogurt or cream cheese into the veggies before baking for a richer, saucier texture.

Low-Carb Boost: Add a handful of olives or artichoke hearts for extra Mediterranean flair without increasing the carbs.

Herb Alternatives: Swap oregano with Italian seasoning, thyme, or rosemary for a slightly different flavor profile.

Serving Ideas:

Serve it over a bed of baby spinach or arugula for a warm salad-style meal.

Pair with a side of tzatziki, garlic aioli, or a light tomato salsa.

For a heartier option (still low-carb), serve alongside roasted mushrooms or a small portion of quinoa.

Q&A

Q: Can I use frozen cauliflower instead of fresh?
A: Yes, but thaw and pat it dry first. Frozen cauliflower tends to release extra moisture, so drying helps it roast properly and prevents sogginess.

Q: What type of chicken works best for this recipe?
A: Bone-in, skin-on thighs or drumsticks give the most flavor and stay juicy during baking. If you prefer leaner meat, boneless chicken breasts or tenders are fine—just reduce the cook time slightly.

Q: Can I make this dish ahead of time?
A: Absolutely. You can prep everything in advance, cover it, and refrigerate for up to 24 hours. When ready to cook, just pop it in the oven. Leftovers also reheat well in a skillet or air fryer.

Q: How do I make it dairy-free?
A: Simply skip the Parmesan or replace it with a dairy-free alternative like nutritional yeast or vegan Parmesan.

Q: Can I add other vegetables?
A: Definitely. Zucchini, bell peppers, mushrooms, or cherry tomatoes all work beautifully here. Just adjust roasting times slightly if you use softer veggies.

Nutrition

(per serving, based on 4 servings)

Calories: ~340

Protein: 34 g

Carbohydrates: 8 g

Fat: 19 g

Fiber: 3 g

Sugar: 3 g

(Values may vary depending on chicken cut, cheese amount, and oil used.)

Conclusion

This Mediterranean Low-Carb Italian Chicken Tray Bake is proof that simple ingredients can create incredible flavor. The combination of juicy roasted chicken, caramelized cauliflower, and savory Parmesan makes it both satisfying and light. It’s ideal for busy weeknights or meal prep—everything bakes on one tray, and cleanup is minimal. With wholesome Mediterranean herbs and heart-healthy olive oil, this recipe delivers comfort food vibes without the carbs.