Sautéed Chicken with Sun-Dried Tomatoes and Spinach

By AislePrompt Editorial · Published 2026-04-08 · Updated 2026-04-08

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Simmered in a vibrant tomato-herb sauce with fresh spinach, perfect for a weeknight dinner. This Mediterranean-inspired chicken recipe (dairy-free, whole30), ready in about 30 minutes, pairs chicken breasts, avocado oil, red onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 298 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 15 min Serves 4 Mediterranean cuisine 298 cal/serving

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Ingredients

4 (6 oz each) chicken breasts
2 tbsp avocado oil
1 (1/4 cup diced) red onion
3 cloves (minced) garlic
3 tbsp (packed, oil-packed) sun-dried tomatoes
4 oz (fresh, packed) spinach
1 tbsp lemon juice
1/2 tsp dried oregano
1/2 tsp sea salt
1/4 tsp black pepper

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Instructions

Step 1: Pat chicken breasts dry with paper towels and season both sides with 1/2 tsp sea salt and 1/4 tsp black pepper.
Step 2: Heat 1 tbsp avocado oil in a large skillet over medium-high heat until shimmering. Add chicken and cook for 5 minutes per side until golden brown and internal temperature reaches 165°F, then transfer to a plate and tent with foil.
Step 3: Add remaining 1 tbsp avocado oil to the skillet, then sauté diced red onion for 2 minutes until translucent. Add minced garlic and sun-dried tomatoes, cooking for 1 minute until fragrant.
Step 4: Stir in lemon juice, dried oregano, and 1/4 cup water. Return chicken to the skillet, simmering for 3 minutes to absorb flavors. Add spinach and cook until wilted, about 2 minutes.