Baked Chicken Breast with Sun-Dried Tomatoes and Olives

Why This Works for Intermittent Fasting

Chicken breast delivers 48g of protein per serving, making it one of the most efficient foods for preserving muscle during a fasting protocol. The olives provide monounsaturated fats that slow digestion and extend satiety well into your next fasting window. Sun-dried tomatoes add intense umami depth and lycopene without meaningful carbohydrates. This combination produces a meal that satisfies without spiking insulin — the key to getting back into the fasting state comfortably.

Ingredients

• 2 chicken breasts (approximately 200g each), boneless and skinless
• 60g sun-dried tomatoes in oil, drained and roughly chopped
• 80g pitted Kalamata olives, halved
• 3 tbsp olive oil
• 3 cloves garlic, finely minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• ½ tsp smoked paprika
• Sea salt and black pepper to taste
• Small handful fresh basil leaves (to serve)
• Lemon wedges (to serve)

Instructions

1. Preheat your oven to 200°C (400°F / Gas 6).
2. Pat the chicken breasts dry with kitchen paper. Season generously on both sides with sea salt, black pepper, smoked paprika, oregano, and thyme.
3. Heat 1 tablespoon of olive oil in an oven-safe skillet or cast-iron pan over medium-high heat. Once hot, add the chicken breasts and sear for 3 minutes per side until golden. Do not move them during searing — let the crust form.
4. Reduce heat to medium. Add the remaining olive oil and minced garlic to the pan around the chicken. Cook for 30 seconds until fragrant.
5. Scatter the sun-dried tomatoes and olives evenly over and around the chicken pieces.
6. Transfer the pan to the preheated oven and bake for 18–22 minutes, or until the thickest part of the chicken registers 75°C (165°F) on a meat thermometer.
7. Remove from the oven and rest for 5 minutes before serving. Top with fresh basil and a squeeze of lemon.

Nutrition Per Serving

Fasting Compatibility

This dish fits naturally into a 16:8 or 18:6 eating window as the primary meal. The high protein content supports muscle preservation during fasting, while the fat from olives and olive oil provides the satiety needed to extend comfortably into the next fasting period. It works equally well as the first or only meal of the day on an OMAD protocol — simply double the portion.

Related Recipes

• Baked salmon with dill, lemon, and capers
• Chicken thighs with roasted root vegetables
• Grilled sea bass with fennel and olives

This recipe is for informational purposes only and is not medical advice.