⏱ 45 min total

Balsamic Chicken with Roasted Vegetables

Name: Balsamic Chicken with Roasted Vegetables
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 1 serving
Ingredients: ½ spray , about 1/3 second Cooking spray; 8 oz Chicken breast; 3 spear, medium Asparagus; ½ medium Red bell pepper; ¼ medium Onion; ¼ large Carrots; ½ cup, pieces or slices White mushrooms; 1 tbsp Balsamic vinegar; ½ tbsp Olive oil; ½ cloves, minced Garlic; ⅛ tsp Granulated sugar; ⅛ tsp Rosemary; ⅛ tbsp, ground Thyme; ⅛ tsp Ground sage; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 441 g · 16 ingredients

Calories

408

20%
of a 2,000 cal day

Protein
55g
55% of calories
Carbs
15g
15% of calories
Fat
13g
30% of calories

Portion

✓ Protein-dense

At a glance

One serving of Balsamic Chicken with Roasted Vegetables (441 g) has 408 calories, with 55 g of protein, 15 g of carbohydrates and 13 g of fat. Most of its energy comes from protein (55% of calories). It is high in protein (109% DV), Vitamin A (31% DV) and Vitamin C (93% DV). Keep an eye on cholesterol, which provides 55% of the daily value.

Per 100 g

93cal

low energy density

Protein per 100 cal

13g

Net carbs

11g

carbs minus fiber

Fiber

3.9g

9 g sugar

High in

20%+ of the daily value

Protein109%
Vitamin A31%
Vitamin C93%
Vitamin E26%
Vitamin K34%
Thiamine33%

Good source of

10–19% of the daily value

Dietary fiber14%
Manganese17%

Watch

20%+ of the daily value

Cholesterol55%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 25 min

1
Preheat the oven to 425° and lightly coat two large rimmed baking sheets with cooking spray.
2
In a large bowl, combine the chicken, asparagus, bell peppers, onion, carrots, and mushrooms.
3
In a small bowl, whisk together the balsamic vinegar, olive oil, garlic, sugar, rosemary, thyme, sage, salt, and pepper. Pour over the chicken and vegetables and toss until evenly coated.
4
Divide the mixture between the prepared sheets in a single layer, spacing vegetables so they do not touch the chicken to encourage roasting instead of steaming.
5
Roast for 20 to 25 minutes, rotating the pans and stirring the vegetables once halfway through, until the chicken is cooked through to 165°F and the vegetables are tender and lightly browned.
6
Serve hot.

Vitamins & minerals

Amounts for 1 serving (441 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	279 μg	31%
Vitamin C	83 mg	93%
Vitamin D	0.1 μg	1%
Vitamin E	4 mg	26%
Vitamin K	41 μg	34%
Thiamine	0.4 mg	33%
Riboflavin (B2)	1 mg	51%
Niacin	24 mg	152%
Vitamin B6	2 mg	169%
Folate (B9)	89 μg	22%
Vitamin B12	0.5 μg	20%
Pantothenic acid	4 mg	86%
Choline	207 mg	38%

Minerals

Nutrient	Amount	% Daily Value
Calcium	61 mg	6%
Iron	3 mg	42%
Potassium	1,220 mg	26%
Magnesium	90 mg	21%
Phosphorus	575 mg	82%
Zinc	2 mg	20%
Copper	0.3 mg	34%
Manganese	0.4 mg	17%
Selenium	57 μg	103%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	642 μg	—
Arginine	4 g	—
Aspartic acid	5 g	—
Beta carotene	2,689 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	8 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	3 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	0.2 μg	—
Lysine	5 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	16 μg	—
Serine	2 g	—
Starch	0.3 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	1 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	3 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 408 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

77min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Balsamic Chicken with Roasted Vegetables?

One serving of Balsamic Chicken with Roasted Vegetables (1 serving) has 408 calories, which works out to 93 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Balsamic Chicken with Roasted Vegetables high in protein?

Yes. It has 55 g of protein per serving, and 55% of its calories come from protein (13 g of protein per 100 calories).

Are Balsamic Chicken with Roasted Vegetables keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Balsamic Chicken with Roasted Vegetables?

164 mg per serving.

How much sugar is in Balsamic Chicken with Roasted Vegetables?

9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (441 g)

Calories408

% Daily Value*

Total fat 13g	17%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 166mg	55%
Sodium 164mg	7%
Total carbohydrate 15g	5%
Dietary fiber 3.9g	14%
Total sugars 9g
Protein 55g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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