Oregano Chicken Strips with Avocado-Cucumber Dip and Roasted Vegetables
Lemony oven-baked chicken strips with sweet roasted carrots, zucchini batons and a creamy mashed avocado dip.
- AIP
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Keto
- Low-GI
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 700 g chicken thighs, cut into thick strips
- 3 tbsp olive oil
- 2 cloves garlic, grated
- 1 lemon, zest and juice, divided
- 1 tbsp dried oregano
- 1.5 tsp salt
- 500 g carrots, cut into thick sticks
- 2 zucchini, cut into thick batons
- 2 ripe avocado
- ½ cucumber, peeled and grated
Method
- Toss the chicken with oil, garlic, lemon zest, oregano and a teaspoon of salt; rest 15 minutes.15 min timer
- Toss the carrots and zucchini with oil and salt on a sheet pan.
- Add the chicken to the pan and bake at 425°F until the chicken reaches 165°F and the carrots golden at the edges.20 min timerKids’ plate comes out here
- Mash the avocado with the cucumber, lemon juice and a pinch of salt into a dip.
- Serve the chicken and vegetables warm with the dip alongside.
Kids’ plate: Chicken dunkers with rainbow veggies
On the plate: Plain chicken strips, roasted carrot sticks and avocado slices, the dip left off.
Make it a game: Lay the carrot sticks out like a rainbow and take a bite of every colour.
Set it aside at step 3, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Chicken, roasted vegetables and mashed avocado — no grains, dairy, eggs, nuts or seeds anywhere.
- Hashimoto's thyroiditis: No soy, seaweed or gluten here; oregano, lemon and garlic do all the seasoning.
- Pregnant: Nothing in it is raw, unpasteurised or alcoholic; the chicken bakes through in the oven.
- Toddler (1–3): Soft avocado and sweet roasted carrots to pick up by hand.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.