This pesto chicken bake is chicken breasts spread with homemade basil pesto, topped with sliced tomatoes and mozzarella, and baked until the cheese bubbles. It takes about 35 minutes, needs one dish, and serves 4, with about 42 g of protein and only 5 g of carbohydrate per serving. Making your own pesto takes 5 minutes and lets you control the oil and salt, but a good jar works too.
- Serves: 4
- Prep time: 15 minutes
- Cook time: 20 to 25 minutes
- Total time: about 40 minutes
Ingredients
Quick basil pesto
- A large bunch of basil (about 30 g of leaves)
- 20 g (2 tablespoons) pine nuts, lightly toasted
- 20 g (¼ cup) finely grated Parmesan
- 1 small garlic clove
- 3 tablespoons (40 ml) extra virgin olive oil
- A squeeze of lemon juice (optional)
Chicken
- 4 boneless, skinless chicken breasts, about 150 g (5 oz) each
- 2 medium tomatoes (about 200 g), sliced
- 100 g (3½ oz) mozzarella, sliced or grated
- A pinch of salt and black pepper
- Extra basil leaves, to serve
Method
- Heat the oven to 200°C (400°F), or 180°C (350°F) for a fan oven.
- Make the pesto: blend the basil, pine nuts, Parmesan and garlic in a small food processor, then add the olive oil and blend to a coarse paste. Add a squeeze of lemon if you like.
- If the chicken breasts are thick, cut each one in half horizontally, or flatten the thick end gently with a rolling pin, so they cook evenly.
- Put the chicken in a baking dish and season lightly with salt and pepper.
- Spread the pesto over the top of each breast.
- Arrange the tomato slices over the pesto and top with mozzarella.
- Bake for 20 to 25 minutes, until the cheese is golden and bubbling and the chicken is cooked through. The thickest part should reach 74°C (165°F), the safe temperature for poultry in the USDA’s chart. Without a thermometer, cut into the thickest part to check there’s no pink.
- Rest for 5 minutes, scatter with basil and serve with the pan juices.
Tips
- Even thickness matters. Thick and thin ends cook at different speeds, and the thin end dries out.
- Pat the tomatoes dry so the dish doesn’t get watery.
- Don’t overbake. Start checking the temperature at 18 minutes.
- Use low-moisture mozzarella for a golden top, or fresh mozzarella for a softer, creamier one.
- Keep pesto green by blending it quickly and covering leftovers with a thin layer of oil.
Swaps and variations
- Jarred pesto: use 4 tablespoons. Check the label, as some brands use sunflower oil and cheaper cheese, and many are salty.
- Nut-free pesto: replace the pine nuts with sunflower seeds or leave them out.
- Sun-dried tomato: use red pesto and add a few sun-dried tomatoes.
- More vegetables: add zucchini and pepper slices around the chicken.
- Vegetarian: use thick slices of eggplant or portobello mushrooms instead of chicken, baked for 20 minutes.
Nutrition per serving (estimate)
One serving is one chicken breast with a quarter of the pesto, tomatoes and cheese. These figures were calculated from USDA FoodData Central values for raw chicken breast, basil, pine nuts, Parmesan, olive oil, garlic, tomatoes, part-skim mozzarella and salt.
| Nutrient | Per serving |
|---|---|
| Calories | 410 kcal |
| Protein | 42.5 g |
| Carbohydrate | 5 g |
| Fiber | 1 g |
| Sugars | 2 g |
| Fat | 24 g |
| Saturated fat | 6 g |
| Sodium | 475 mg |
Most of the fat comes from the olive oil and pine nuts in the pesto, which are mainly unsaturated. The dish is high in protein and low in carbohydrate, so it suits low-carb and keto diets; our guide to healthy fats on keto explains why olive oil and nuts are good choices. For a balanced plate, serve it with vegetables and a starchy side such as new potatoes or whole wheat pasta.
Contains: milk (Parmesan, mozzarella) and tree nuts (pine nuts).
Storage and reheating
Cool leftovers quickly, cover and refrigerate within 2 hours. Eat within 3 to 4 days, as the USDA advises, and reheat until steaming hot. Leftover chicken is good sliced into salads and wraps. Homemade pesto keeps in the fridge for a few days, covered with a thin layer of oil, or freeze it in ice cube trays.
What to serve with it
- A green salad or roasted vegetables.
- Whole wheat pasta tossed with a little extra pesto.
- New potatoes or crusty bread.
- Our green beans with toasted almonds.
Common questions
Can I use chicken thighs?
Yes. Boneless, skinless thighs stay juicy and take about the same time. Check that they reach 74°C (165°F).
Can I make it ahead?
Assemble it up to a day ahead, cover and refrigerate, then bake when needed, adding a few minutes to the cooking time.
Is pesto high in fat?
Yes, mostly from olive oil, nuts and cheese. A little goes a long way: about a tablespoon per chicken breast is plenty.
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
