Sheet pan Mediterranean Chicken + Veggies- This quick and easy Mediterranean chicken dinner is packed with serious flavor, protein and healthy colorful veggies. Everything cooks on one sheet pan for easy clean-up. Ready in 30 mins. Perfect for Meal Prep. {Whole 30, Clean Eating, Low Carb, Grain-free}
Chicken thighs and veggies ( bell peppers, onions, zucchini, cauliflower and cherry/grape tomatoes) are tossed in olive oil, garlic, lemon juice and spices and are cooked on one sheet pan ( hello.. easy clean up!) Olives and fresh dill are added before serving for an extra punch of Mediterranean flavor.
Just like other sheet pan dinners you've seen around here ( like Ranch Pork Chops & Potatoes and Sheet Pan Chicken Fajitas) Sheet Pan Mediterranean Chicken is ridiculously easy! That’s the point right?! We love easy, healthy meals!.
How you make Mediterranean Chicken + Veggies ( using one sheet pan)
- Prep the veggies. This will just take a few minutes to cut the bell peppers into strips, the zucchini into half- moons, the cauliflower into florets (or use pre-packaged florets), and the onion into slices. Preheat oven to 425°F.
- Combine the olive oil, lemon juice, garlic, oregano and paprika in a small bowl and brush both sides of the chicken thighs. Place the chicken thighs on sheet pan/baking sheet (line sheet pan with parchment paper or spray with non-stick spray first) leaving room around chicken for the veggies.
- Add veggies to sheet pan in a single layer and drizzle with remaining olive oil mixture. Toss the veggies to evenly coat. If necessary drizzle with a bit more olive oil. Nestle in a few lemon slices around the veggies.
- Bake for 20-25 minutes, until chicken is fully cooked. Drain off any liquid released from veggies while cooking and add olives and fresh dill or parsley (optional). Makes a perfect low-carb meal as is, or if you prefer you can serve over rice or cauliflower rice.
Recipe Tips
To save time
Prep Veggies ahead of time and store in an airtight container/ziplock bag until ready to use. The veggies used in this meal are pretty hardy (bell peppers, cauliflower florets, zucchini, onions) and should be able to be kept sliced and ready to go for a few days. I’d keep the onions in a separate container/ziplock if storing for more than a few hours.
Don’t forget the squeeze of lemon and the olives
A light squeeze of lemon over the finished chicken and veggies adds such a kick of sunshine (yes, I really just said that…but that’s what it tastes like!) It adds such a pop of flavor!
Don’t forget the olives! The hit of salty from the olives works so great with the flavors of the chicken and veggies and, in my opinion, really takes this dish to the next level. Since you only need a few olives to make a big impact in this dish, I like to grab a few from the olive bar at my local Whole Foods. Actually, most of the supermarkets right by my house have olive bars ( maybe it’s a thing?…Are olive bars a thing? I don’t know) anyway…since you’ll only need a few olives it’s a pretty affordable option if you don’t want to buy a big jar of olives. Look for pitted Kalamata or green olives.
Customize it!
Change up any of the veggies for what you have on hand or your favorites. Some suggestions for swaps (or additions) Potatoes, Artichoke Hearts , or Asparagus. Add Feta cheese or serve with a dollop of tzatziki. If using potatoes opt for baby potatoes and cut in half. If using larger potatoes make sure to cut into small pieces so they will cook completely in the 20-25 minutes in the oven.
Making this for a large family? You can easily double this recipe and either cook on one jumbo sheet pan or two regular sized sheet pans.
Extra Veggies
Depending on the size of the vegetables you select, it's possible you may have more veggies than will fit on one sheet pan. No problem!, use a second sheet pan ( or a pizza pan) Drizzle veggies with olive oil, sprinkle with salt & pepper and roast up the rest of the veggies. You can add them to this meal or use for other meals throughout the week.
Meal Prep
Sheet Pan Mediterranean Chicken + Veggies is a perfect dish for meal prep. I like to use these two compartment Meal Prep containers (from Amazon) to portion out meals to take to work for lunch and/or to have healthy weeknight meals ready to go.
Sheet Pan Mediterranean Chicken
Ingredients
- 2 tablespoon olive oil or avocado oil
- 2 lemons
- 2-3 garlic cloves minced
- 2 teaspoon dried oregano
- 1 teaspoon paprika
- 1 ½ lbs. chicken thighs boneless & skinless
- 1 red bell pepper sliced
- 1 yellow bell pepper sliced
- 1 large zucchini sliced into half-moons
- 1 cup cauliflower florets
- 1 cup cherry/grape tomatoes
- 1 small red onion sliced
- 1 lemon sliced
- ⅓ cup Kalamata olives pitted (and/or green olives)
- Fresh dill or parsley optional Optional
- Salt & pepper to taste
- Cooked rice for serving (optional) (opt for cauliflower rice for Whole 30, Low Carb and Grain Free )
Instructions
- Preheat oven to 425F. Line a large baking sheet with parchment paper or spray with non-stick spray. Set aside.
- In a medium bowl combine olive oil, 2 tablespoon fresh lemon juice ( approx.juice of one small lemon),garlic, oregano, paprika and salt and pepper, to taste. Brush both sides of chicken thighs with mixture and place on baking sheet, leaving space around each chicken thigh for vegetables.
- Add bell peppers, zucchini, cauliflower, tomatoes and onion to sheet pan( in a single layer) and drizzle with remaining olive oil mixture . Toss to lightly coat. (Drizzle additional olive oil if necessary)
- Slice remaining lemon and nestle lemon slices around veggies. Bake for 20-25 minutes until chicken reaches internal temperature of 165F and vegetables are cooked. Drain off any liquid (released from veggies when cooking) and add olives, fresh dill (if using) and a squeeze of lemon. Sprinkle with salt & pepper ,to taste.
Nutrition
Greg Divine
This was easy to make as well as delicious! I’m all in on anything Mediterranean. The magnificent flavors make your taste buds do the happy dance. This one’s a keeper for sure . Already added it to my favorites and will be making it again for sure. Thanks for sharing your recipe with us.
Lisa S
Looks great! I’m going to make this.