A super fast and easy to make, delicious and nutritious tray bake meal. Mid-week meals don't get a whole lot better.

Prep: 10 minutes

Cook: 20 minutes

Serves: 4 


500 g chicken thighs

2 red capsicum/s (large)

1 sweet potato/s (kumara)

1 red onion/s

2 tbsp olive oil - extra virgin

1 tsp dried oregano

1 tsp smoked paprika

1 lemon/s - zest

Sea salt and freshly ground black pepper - to taste

Lemony mayo

115 g whole egg mayonnaise (½ cup)

1 clove/s garlic - minced ½ lemon/s - juice

1 tsp honey

Sea salt and freshly ground black pepper - to taste


1. Pre-heat the oven to 180/350 (fan-forced).

2. Finely slice the chicken, capsicums, sweet potato and red onion. Place on a large baking tray and drizzle over the olive oil. Add the oregano, smoked paprika, lemon zest, sea salt and pepper.

3. Toss together until the chicken and vegetables are evenly coated and arrange in a single layer on the tray.

4. Place the tray into the oven and bake for 20-25 mins until browned and the chicken is cooked through.

5. Now make the lemony mayo by mixing all of the ingredients together in a small bowl.


1. For a light meal, serve in a lettuce cup, tortilla or wrap with the lemony mayo and leafy greens

2. Or tossed through mixed greens (dressed with olive oil and lemon juice) for a delicious salad. I also like to add in olives and cherry tomatoes.

3. For a bulked up meal, it's lovely over rice, quinoa or cous cous.

4. Leftovers are fabulous in a wrap or as a salad for lunch.

Make-ahead Re-heat in a low oven until just hot.

Store Store in an airtight container in the fridge.


Onion-free: Replace the red onion with baby fennel.

Garlic-free: Replace the garlic with a pinch of cumin and cayenne.

Fructose friendly: Replace the honey with rice malt syrup.

Egg-free: Replace the mayo with natural yoghurt or Cashew Nut Cream.

Vegetarian: Replace the chicken with 300g of brown or field mushrooms. Plus 1 cup of cashew nuts or almonds (throw on the tray for the last 10 minutes of baking).

Vegan: See vegetarian variation. Replace the honey with rice malt syrup and and the mayo with cashew cream.