High-Protein, Low-Carb Sweet Pepper & Onion Chicken

All the comforting flavor of the original Sunday chicken, but made higher in protein, lower in carbs, and lighter for a weight-loss-friendly meal. The chicken stays juicy while the peppers and onions cook down into a savory, slightly sweet pan sauce.

Servings: 6
Prep Time: 15 minutes
Cook Time: 2½–3 hours
Total Time: About 3 hours 15 minutes

Ingredients

• 6 boneless, skinless chicken thighs or 4 large chicken breasts, about 2–2½ lb total
• 1 large onion, sliced
• 1 green bell pepper, sliced
• 1 red bell pepper, sliced
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 cup low-sodium chicken broth
• 1 tablespoon Worcestershire sauce
• 1 teaspoon paprika
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon black pepper
• ¾ teaspoon salt, or to taste
• ½ teaspoon smoked paprika, optional
• 1 teaspoon Dijon mustard
• 1 tablespoon butter, optional
• 1–2 teaspoons zero-calorie sweetener, optional, if you want the traditional sweet-pepper flavor

Instructions

1. Prepare the chicken

Preheat oven to 325°F (165°C).

Pat the chicken dry with paper towels. Season both sides with paprika, Italian seasoning, garlic powder, onion powder, salt, black pepper, and smoked paprika.

For an especially flavorful result, lightly sear the chicken in a large oven-safe roaster or skillet with the olive oil for 2–3 minutes per side. You don’t need to cook it through—you’re just developing a little color.

2. Add the peppers and onions

Remove the chicken temporarily if necessary. Add the sliced onion, green pepper, red pepper, and minced garlic to the pan.

Cook for about 3–4 minutes, just until the vegetables begin to soften.

3. Make the savory braising liquid

Whisk together the chicken broth, Worcestershire sauce, and Dijon mustard. If you want a slightly sweeter traditional flavor, add the zero-calorie sweetener.

Pour the mixture around the chicken.

4. Slow-cook

Nestle the chicken into the peppers and onions.

Cover tightly with a lid or aluminum foil and bake for approximately 2–2½ hours.

The chicken should become extremely tender and easy to shred with a fork.

5. Finish uncovered

Remove the foil and increase the oven temperature to 400°F (200°C).

Cook uncovered for another 15–25 minutes, allowing some of the liquid to reduce and the chicken to develop a little color.

If using butter, stir it into the pan juices during the final few minutes for extra richness.

Chicken should reach at least 165°F (74°C) internally.

6. Serve

Spoon the tender peppers, onions, and pan juices over each portion of chicken.

For a weight-loss-friendly plate, serve alongside:

• Cauliflower rice
• Steamed broccoli
• Roasted zucchini
• Green beans
• A simple leafy salad

• High protein: Chicken provides a substantial amount of protein per serving.
• Lower carb: No flour, rice, bread, sugar, or starchy vegetables are needed.
• Weight-loss friendly: Uses leaner chicken, controlled added fat, and plenty of vegetables.
• Still comforting: Slow cooking gives the chicken and vegetables that rich, Sunday-dinner flavor without needing a heavy sauce.

Tip: For the highest protein and lowest calorie version, use skinless chicken breast. For a juicier, more traditional result, use boneless skinless chicken thighs.