Tender and juicy Baked Italian Chicken with Fennel is an easy, low-carb recipe, perfect for anyone watching their carbs. It's also a high-protein, gluten-free and diabetic-friendly recipe making it a great choice for family dinners or meal prep.
This Italian baked chicken with fennel recipe is sure to be a crowd-pleaser. With so many chicken recipes on our website, it may be hard to choose. You might also enjoy this viral Low Carb Swiss Chicken Casserole recipe, Low Carb Sausage and Cabbage Skillet, Baked Chicken Thighs with Roasted Brussels Sprouts, Low Carb Italian Chicken Veggie Casserole or these easy Low Carb Italian Chicken Cutlets.
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Ingredients Notes
Simply made with chicken breasts, seasonings, and fennel, this recipe is easy to throw together and toss in a large storage bag to marinade for 30 minutes and then throw it in the oven for a quick 30 minutes.
- Chicken Breasts: we cut two large boneless skinless chicken breasts lengthwise and then pound them flat with a mallet. Making them thin to cut down on cooking time. Alternatively, you can use chicken thighs in this recipe.
- Pepper Sauce: I used a store-bought Calabrian pepper sauce but you can also use a tomato sauce and add chili pepper flakes if you want it a little spicy.
- Fennel: I only needed one large fennel bulb, but since I could only find small ones, I used two instead.
- Italian Seasoning: Usually found in the spice aisle and made with a mix of dried basil, oregano, rosemary, thyme and sometimes garlic powder.
- Extra Virgin Olive Oil, Red Onion, Cherry Tomatoes, Salt, Black Pepper, Garlic Powder.
* See the printable recipe card at the bottom of this post for a complete list of ingredients and measurements.
How To Make Baked Italian Chicken with Fennel
Step By Step Instructions
- Step 1: Combine chicken with sauce and seasonings.
- Step 2: Cut the fennel and red onion in quarters.
STEP 1: Preheat the oven to 425°F. Cut the chicken breasts in half lengthwise and pound them flat with a mallet. Then toss the chicken breasts with olive oil, tomato sauce, and seasonings in a large bowl.
STEP 2: Cut the fennel in quarters: trim the stems and fronds, remove the core, slice the bulb in half, then quarter it. Cut the red onion into quarters. See the video for detailed instructions on how to cut the fennel. Save the fronds for garnish.
- Step 3: Toss everything in a large plastic storage bag and marinade.
- Step 4: Transfer to a sheet pan and bake.
STEP 3: Transfer everything to a large plastic storage bag and gently massage it to combine all the ingredients. Store in the fridge for 30-60 minutes.
STEP 4: Transfer the contents of the freezer bag to a parchment-lined sheet pan, spreading everything evenly with the chicken toward the center. Scatter the cherry tomatoes on top, then bake in a preheated 425°F oven for 25-30 minutes flipping the chicken halfway.
Garnish with fennel fronds and serve the chicken with fennel immediately or divide into individual containers for meal prep.
* See the printable recipe card at the bottom of this post for a complete list of ingredients and instructions.
Recipe Tips
- Even heat distribution: Place the chicken close to the center of the sheet pan.
- Broil: For a more golden finish, broil for 2-3 minutes at the end of the cooking time.
- Garnish: with fresh basil for an added flavor booster.
Variations
- Protein Swap: use turkey cutlets or thin pork chops instead of chicken.
- No Fennel? Replace the fennel with zucchini, bell peppers and asparagus.
- Cheese Please: Sprinkle with grated parmesan for a final touch of richness and savory flavor.
What to serve with this baked Italian chicken recipe?
- Lemon Cauliflower Risotto: a quick and simple creamy side dish that goes well with chicken.
- Easy Burrata Caprese Salad: featuring creamy fresh burrata, succulent cherry tomatoes, and aromatic basil pesto.
- Low Carb Foccacia Bread with Lemon and Rosemary: it's gluten-free and diabetic-friendly.
Storage
- Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F for about 10-15 minutes to keep it juicy.
- Freeze: Cool completely, then store the chicken and fennel in an airtight container or freezer bag and freeze for up to 3 months. Thaw in the fridge overnight and reheat in the oven at 350°F until heated through.
- Meal Prep: For meal prep, store Baked Italian Chicken with Fennel in airtight containers in the fridge for up to 4 days; reheat in the oven at 350°F for 10-15 minutes or in the microwave until heated through.
Meal Prep Recipes!
Discover simple and delicious meal prep ideas tailored for a diabetic-friendly, low-carb lifestyle.
Frequently Asked Questions
Use a meat thermometer to ensure the internal temperature of the chicken reaches 165°F for safety.
Yes, but cooking time may need to be adjusted. Bone-in chicken typically takes longer to cook.
Yes, you can prepare and store it in the fridge for up to 4 days or freeze it for up to 3 months.
Yes, vegetables like zucchini, bell peppers, or onions would work well as substitutes.
Low Carb Sides Dish Recipes
Tried this recipe? If so, please leave a comment and ⭐️⭐️⭐️⭐️⭐️ rating.
Recipe Card
Baked Italian Chicken with Fennel (Easy Low Carb Recipe)
Instructional Recipe Video
Ingredients
- 2 tablespoon olive oil
- 2 large chicken breasts 2 medium/large chicken breasts sliced in half lengthwise and pounded with a mallet
- 2 tablespoon tomato pepper cream sauce See ingredient notes above for alternatives
- 1 tablespoon garlic powder
- 1 tablespoon italian seasoning
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 small fennel bulbs or 1 large
- 1 medium red onion
- 1 cup cherry tomatoes
Instructions
- Preheat the oven to 425°F.
- Cut the chicken breasts in half lengthwise and pound them flat with a mallet. Toss with olive oil, tomato sauce, and seasonings in a large bowl.2 tablespoon olive oil, 2 large chicken breasts, 2 tablespoon tomato pepper cream sauce, 1 tablespoon garlic powder, 1 tablespoon italian seasoning, ¼ teaspoon salt, ¼ teaspoon black pepper
- Trim the fennel's stems and fronds, remove the core, slice in half, and then quarter it. (See Video) Cut the red onion into quarters.2 small fennel bulbs, 1 medium red onion
- Save the fennel fronds for garnish.
- Transfer everything to a large plastic storage bag and massage to combine.
- Refrigerate the bag for 30-60 minutes.
- Spread the contents onto a parchment-lined sheet pan, with chicken toward the center. Scatter the cherry tomatoes on top.1 cup cherry tomatoes
- Bake for 25-30 minutes at 425°F. Flipping the chicken halfway. Use a meat thermometer to ensure the internal temperature of the chicken reaches 165°F for safety.
- Garnish with fennel fronds, and serve immediately or divide for meal prep.
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooked food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
Gerry says
We made this last night. It was delicious. Love the roasted fennel.
Oscar Chimenti says
Thank you, glad you enjoyed it.