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lunchomnivoreMediterranean-inspired

Chicken Thighs with Roasted Eggplant and Mixed Green Salad

A hearty and nutritious lunch featuring tender, spiced chicken thighs roasted alongside smoky eggplant, paired with a fresh mixed green salad for a balanced meal.

Chicken Thighs with Roasted Eggplant and Mixed Green Salad

Instructions

1
Preheat Oven and Prepare Ingredients
roasting preparation

Preheat the oven to 220°C. Cube the eggplant into 2cm pieces and toss with olive oil, salt, and pepper until evenly coated. Spread the eggplant in a single layer on a large baking sheet. Season the chicken thighs on both sides with paprika, oregano, salt, and pepper, then place them skin-side up on the same baking sheet, ensuring space between pieces for even cooking.

💡 Use parchment paper on the baking sheet to prevent sticking and make cleanup easier.
2
Begin Roasting Chicken and Eggplant
roasting

Place the baking sheet in the preheated oven at 220°C. Roast for 30-35 minutes, checking halfway to rotate the tray for even browning. The chicken is done when the internal temperature reaches 74°C near the bone, and the skin is golden and crispy. The eggplant should be soft and golden at the edges.

💡 If the eggplant cooks faster, remove it early and keep warm while the chicken finishes.
3
Prepare Mixed Green Salad
raw preparation

While the chicken and eggplant finish roasting, place the mixed greens in a large bowl. Drizzle with olive oil and balsamic vinegar, then toss gently to coat evenly. Ensure the dressing is light to avoid wilting the greens.

💡 Wait until just before serving to dress the salad to keep the greens crisp.
4
Check Doneness and Rest Chicken
resting

Remove the baking sheet from the oven after 30-35 minutes. Confirm the chicken’s internal temperature is at least 74°C using a meat thermometer. Let the chicken rest for 5 minutes on the tray to retain juices before serving. Ensure the eggplant is tender and caramelized at the edges.

💡 Resting the chicken ensures it stays moist and flavorful when cut.
Prep Time
10 Min
Cook Time
35 Min
Per Serving
462kcal
Protein25%
Carbs15%
Fat60%
Glycemic Load
8.4 (Low)
Nutrition Information
PreparedRaw ingredients
Energy462 kcal· 23%
Protein24.5 g· 49%
Carbohydrates14.5 g· 5%
Carbs (absorbed)12 g· 5%
Dietary Fiber2.5 g· 10%
Fat25.5 g· 36%
Saturated Fat7 g· 35%
Monounsaturated Fat14.5 g· 58%
Polyunsaturated Fat3 g· 27%
Trans Fat0 g· 0%
Cholesterol72 mg· 24%
Sodium171 mg· 9%
Potassium537 mg· 15%
Calcium39 mg· 4%
Magnesium24 mg· 6%
Phosphorus188 mg· 27%
Iron1.1 mg· 8%
Zinc1.6 mg· 16%
Copper0.13 mg· 13%
Selenium13 µg· 24%
Iodine1.5 µg· 1%
Vitamin C4.5 mg· 6%
Vitamin A71.5 µg· 9%
Vitamin D0.80 µg· 4%
Vitamin E2.1 mg· 18%
Vitamin K39 µg· 52%
Vitamin B10.09 mg· 8%
Vitamin B20.21 mg· 15%
Vitamin B60.32 mg· 23%
Vitamin B120.60 µg· 24%
Folate36 µg· 18%
Niacin4.0 mg· 25%
Biotin4.5 µg· 9%
Pantothenic Acid0.60 mg· 10%
Salt Equivalent0.44 g· 7%

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