⏱ 30 min total

Chicken with Roasted Tomato and Red Onions

Name: Chicken with Roasted Tomato and Red Onions
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ cup cherry tomatoes Cherry tomatoes; ¼ small raw Red onion; 1 cloves, minced Garlic; 1 tbsp Olive oil; ¹⁄₁₆ tsp Rosemary; ¹⁄₁₆ tsp, leaves Oregano; ¹⁄₁₆ tsp Marjoram; ¹⁄₁₆ tsp, leaves Thyme; ¹⁄₁₆ tsp Crushed red pepper flakes; ½ dash Salt; ½ dash Black pepper; ¼ lb Chicken breast; ½ tbsp, chopped Basil

Per 1 serving · 224 g · 13 ingredients

Calories

281

14%
of a 2,000 cal day

Protein
27g
38% of calories
Carbs
5.9g
8% of calories
Fat
17g
54% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Low sodium

At a glance

One serving of Chicken with Roasted Tomato and Red Onions (224 g) has 281 calories, with 27 g of protein, 5.9 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (53% DV), Vitamin E (20% DV) and niacin (71% DV). Keep an eye on cholesterol, which provides 28% of the daily value.

Per 100 g

126cal

low energy density

Protein per 100 cal

9.5g

Net carbs

carbs minus fiber

Fiber

1.5g

2 g sugar

High in

20%+ of the daily value

Protein53%
Vitamin E20%
Niacin71%
Vitamin B679%
Pantothenic acid36%
Phosphorus38%

Good source of

10–19% of the daily value

Vitamin C13%
Vitamin K18%
Thiamine11%
Riboflavin (B2)17%
Vitamin B1210%
Choline18%

Watch

20%+ of the daily value

Cholesterol28%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 400°F and line a sheet pan with foil or parchment for easy cleanup.
2
Dice the red onion and mince the garlic.
3
In a bowl, combine the cherry tomatoes, diced onion, minced garlic, half of the olive oil, rosemary, oregano, marjoram, thyme, red pepper flakes, and a pinch of salt and black pepper; toss to coat.
4
Spread the mixture on the prepared sheet pan and roast until tomatoes burst and onions are tender, 12–15 minutes.
5
Meanwhile, slice the chicken breast in half lengthwise to make two thin cutlets; season both sides with salt and black pepper.
6
Heat a large nonstick grill pan or skillet over medium-high. Add the remaining olive oil, then cook the chicken until lightly browned and the internal temperature reaches 165°F, about 1½–2 minutes per side.
7
Top the chicken with the roasted tomatoes and onions, sprinkle with chopped basil, and serve immediately.

Vitamins & minerals

Amounts for 1 serving (224 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	43 μg	5%
Vitamin C	11 mg	13%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	22 μg	18%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.2 mg	17%
Niacin	11 mg	71%
Vitamin B6	1 mg	79%
Folate (B9)	23 μg	6%
Vitamin B12	0.2 μg	10%
Pantothenic acid	2 mg	36%
Choline	99 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	29 mg	3%
Iron	1 mg	12%
Potassium	575 mg	12%
Magnesium	42 mg	10%
Phosphorus	265 mg	38%
Zinc	1 mg	9%
Copper	0.1 mg	10%
Manganese	0.2 mg	8%
Selenium	26 μg	48%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	75 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	380 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1,917 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 281 calories

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

53min
Walking (3.5 mph)
34min
Cycling (moderate)
23min
Running (6 mph)
40min
Swimming laps

Common questions

How many calories are in Chicken with Roasted Tomato and Red Onions?

One serving of Chicken with Roasted Tomato and Red Onions (1 serving) has 281 calories, which works out to 126 calories per 100 g. That is about 14% of a 2,000-calorie day.

Are Chicken with Roasted Tomato and Red Onions high in protein?

Yes. It has 27 g of protein per serving, and 38% of its calories come from protein (9.5 g of protein per 100 calories).

Are Chicken with Roasted Tomato and Red Onions keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 8% of calories.

How much sodium is in Chicken with Roasted Tomato and Red Onions?

133 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Chicken with Roasted Tomato and Red Onions?

2 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 (224 g)

Calories281

% Daily Value*

Total fat 17g	21%
Saturated fat 2.5g	13%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 133mg	6%
Total carbohydrate 5.9g	2%
Dietary fiber 1.5g	5%
Total sugars 2g
Protein 27g

* 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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