In Dairy Free, Dinner, Egg Free, Gluten Free, Grain Free, Lunch, Nut Free, Recipes, Uncategorized

Chicken Tray Bake

Chicken Tray Bake

This tray bake is bursting with flavour; my Mum makes it every Friday night, and the real beauty of it is that requires literally no effortat all - apart from giving it some love every 30 minutes. Your kitchen will fill with the most amazing aroma and you’ll have asuper simple, hearty chicken dish that will feed the entire family .Plus, aside from the succulent chicken, you can have soft and succulent roast potatoes baked in the same tray!
Prep Time 20 minutes
Cook Time 1 hour 30 minutes


  • 6 chicken legs and thighs (bone in skin on chicken)
  • 1 onion sliced
  • 1/2 onion for rubbing in the seasonings
  • 4 medium carrots peeled and sliced ¼ inch rounds
  • 3-4 otatoes, peeled and cut in quarters
  • 3 tbsp olive oil
  • 4 tbsp coconut aminos (I recommend the brand Rayners)
  • 100 ml water
  • garlic granules
  • sea salt or pink Himalayan
  • herbamare
  • white pepper
  • cracked black pepper
  • greens of your choice


  • Pre-heatthe oven to 400°F, gas mark 6, 200°C (180°C fan-assisted).
  • In a non-stick frying pan add 1 tbsp. olive oil together with the sliced onions and sauté until soft and translucent, then season lightly with Herbamare or salt.
  • Line a large baking tray with parchment paper or you can cook directly on the baking tray, add the onions to the tray together with the sliced carrots.
  • Cut the potatoes into quarters and rinse the potatoes through a sieve under cold running water to release the starch.
  • Season both sides of the chicken pieces with sea salt, white pepper, garlic granules using your hands to massage the seasoning into both sides oralternatively (my mum has an old-fashioned trick she uses half a peeled onion to rub in all the seasonings into the chicken, giving it lots of love, then you can slice the onion and place in-between the sautéed onions).
  • Place the chicken pieces over the onions and carrots skin side up. Wedge the potatoes around the chicken if using, give a little twist of cracked black pepper over the tray, and then drizzle over 100ml water, 1 tbsp. olive oil and then 2 tbsp. coconut aminos.
  • Place in the pre-heated oven for 30 minutes skin side up, then turn over the chicken, drizzle another tablespoon of the coconut amnios, then place back in the oven for 30 minutes. Then remove from the oven, turn the chicken over so it’s skin side up, (the skin is the most delicious part in my opinion, so make sure the skin is facing upwards for the last 30 minutes) baste with the juices from the tray and then drizzle over the remaining tablespoon of coconut aminos. Bake for afurther 30 minutes and then you’re ready to serve.
  • Enjoy!
  • When making this recipe, I’d LOVE to see how you get on so either send me a photo to or post a picture to Instagram using the #myrelationshipwithfood and tag @myrelationshipwithfood


LISA’S TIP – If you prefer not to add the potatoes you can bake this dish without. If you have leftovers it tastes delicious the next day cold or reheated. If you’re unable to get coconut aminos you can use teriyaki sauce, or you can mix 2 tbsp. honey with 2 tbsp. soy sauce (tamari if gluten-free). As I’ve mentioned above its entirely up to you if you want to add the potatoes but if you choose not to add them, then this dish is equally as delicious served with rice to soak up the delicious gravy. If we ever have leftovers you can reheat the next day or its delicious cold with a side of coleslaw and a green salad.
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