⏱ 30 min total

One Pan Balsamic Chicken and Veggies

Name: One Pan Balsamic Chicken and Veggies
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ tbsp Italian dressing; ¾ tbsp Balsamic vinegar; 1 tsp Honey; ¹⁄₁₆ tsp Crushed red pepper flakes; ½ tbsp Olive oil; 4 oz Chicken breast; ¼ dash Salt; ¼ dash Black pepper; ¼ lb Asparagus; ¼ cup cherry tomatoes Cherry tomatoes; ½ cup chopped Carrots

Per 1 serving · 361 g · 11 ingredients

Calories

301

15%
of a 2,000 cal day

Protein
29g
38% of calories
Carbs
21g
27% of calories
Fat
12g
34% of calories

Portion

✓ Protein-dense

At a glance

One serving of One Pan Balsamic Chicken and Veggies (361 g) has 301 calories, with 29 g of protein, 21 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (38% of calories). It is high in protein (58% DV), Vitamin A (67% DV) and Vitamin E (25% DV). Keep an eye on cholesterol, which provides 28% of the daily value.

Per 100 g

83cal

low energy density

Protein per 100 cal

9.6g

Net carbs

16g

carbs minus fiber

Fiber

4.6g

15 g sugar

High in

20%+ of the daily value

Protein58%
Vitamin A67%
Vitamin E25%
Vitamin K56%
Thiamine24%
Riboflavin (B2)31%

Good source of

10–19% of the daily value

Dietary fiber17%
Vitamin C17%
Vitamin B1211%
Magnesium15%
Zinc14%
Manganese14%

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
In a bowl, whisk together the Italian dressing, balsamic vinegar, honey, and red pepper flakes. Adjust to taste and set aside.
2
Heat the olive oil in a 12-inch skillet over medium-high heat. Pat the chicken dry, season both sides with salt and pepper, and sear until browned and cooked through (165°F), about 6–7 minutes total, flipping once. Meanwhile, trim the asparagus, chop the carrots, and halve the cherry tomatoes.
3
Pour in half of the dressing mixture and turn the chicken to coat. Transfer the chicken to a platter, leaving the sauce behind in the skillet.
4
Add the asparagus and carrots to the skillet. Season with a pinch of salt and pepper. Cook, stirring often, until crisp-tender, about 4 minutes, then transfer to the platter with the chicken.
5
Add the remaining dressing mixture to the skillet and cook, stirring, until slightly thickened, about 1 minute. Add the tomatoes to the platter and drizzle the sauce over everything, or return chicken and vegetables to the skillet and toss to coat.
6
Serve warm.

Vitamins & minerals

Amounts for 1 serving (361 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	601 μg	67%
Vitamin C	15 mg	17%
Vitamin D	0 μg	0%
Vitamin E	4 mg	25%
Vitamin K	67 μg	56%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.4 mg	31%
Niacin	13 mg	80%
Vitamin B6	1 mg	86%
Folate (B9)	87 μg	22%
Vitamin B12	0.3 μg	11%
Pantothenic acid	2 mg	45%
Choline	120 mg	22%

Minerals

Nutrient	Amount	% Daily Value
Calcium	63 mg	6%
Iron	3 mg	42%
Potassium	924 mg	20%
Magnesium	61 mg	15%
Phosphorus	335 mg	48%
Zinc	2 mg	14%
Copper	0.3 mg	36%
Manganese	0.3 mg	14%
Selenium	29 μg	52%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	2,273 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	5,980 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	6 g	—
Galactose	0.2 g	—
Glucose	5 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	960 μg	—
Lysine	3 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 301 calories

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

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
42min
Swimming laps

Common questions

How many calories are in One Pan Balsamic Chicken and Veggies?

One serving of One Pan Balsamic Chicken and Veggies (1 serving) has 301 calories, which works out to 83 calories per 100 g. That is about 15% of a 2,000-calorie day.

Are One Pan Balsamic Chicken and Veggies high in protein?

Yes. It has 29 g of protein per serving, and 38% of its calories come from protein (9.6 g of protein per 100 calories).

Are One Pan Balsamic Chicken and Veggies keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One Pan Balsamic Chicken and Veggies?

214 mg per serving.

How much sugar is in One Pan Balsamic Chicken and Veggies?

15 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 (361 g)

Calories301

% Daily Value*

Total fat 12g	15%
Saturated fat 1.9g	9%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 214mg	9%
Total carbohydrate 21g	8%
Dietary fiber 4.6g	17%
Total sugars 15g
Protein 29g

* 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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