Mediterranean Chicken Sheet Pan Recipes: Bold Flavors, Easy Cleanup
Bold spices, fresh herbs, and wholesome ingredients come together in Mediterranean chicken sheet pan recipes. Every bite bursts with flavors inspired by sun-soaked coastal regions. Juicy chicken, vibrant vegetables, and aromatic seasonings create a satisfying meal that feels both nourishing and indulgent. With just one pan, the cooking process stays simple while the results remain impressive.
A mix of olive oil, garlic, lemon, and Mediterranean spices enhances the natural richness of chicken. Roasting everything on a single pan allows the flavors to meld beautifully, creating a dish that is both effortless and deeply satisfying. Unlike complicated recipes that require multiple pots and pans, this approach saves time without sacrificing taste.
Perfect for busy weeknights or relaxed family dinners, these recipes provide a wholesome way to enjoy Mediterranean cuisine. A sheet pan, fresh ingredients, and a few minutes of prep time are all it takes to bring a delicious meal to the table.
Mediterranean Chicken Sheet Pan Recipes (Step By step Guide)
Mediterranean cuisine is known for its fresh ingredients and bold flavors. Combining lean proteins with vibrant vegetables, it offers both taste and nutrition. This Mediterranean Chicken Sheet Pan recipe brings together juicy chicken thighs, colorful vegetables, and aromatic herbs. It’s a simple, all-in-one dinner that’s both healthy and delicious.
- Cooking Time: 35 minutes
- Prep Time: 10 minutes
- Total Time: 50 minutes
- Serving: 4 people
- Calorie: 450 per serving
- Cuisine: Mediterranean
Ingredients
For the Chicken and Vegetables
- 1 ½ pounds (approximately 680 grams) boneless, skinless chicken thighs
- 1 medium red onion, sliced into ½-inch pieces
- 1 medium zucchini, sliced into ½-inch half-moons
- 1 bell pepper (red, orange, or yellow), sliced into ½-inch pieces
- 1 large tomato, cut into 8 wedges
- ¼ cup Kalamata olives
- ¼ cup Castelvetrano olives
- 4 ounces (approximately 113 grams) feta cheese, broken into large chunks
- Salt and freshly ground black pepper, to taste
For the Ladolemono Dressing
- ¼ cup fresh lemon juice
- 1-2 teaspoons dried oregano
- 1 garlic clove, minced
- ¾ teaspoon salt
- ¾ teaspoon black pepper
- ¾ cup extra virgin olive oil
For Garnish
- 2 tablespoons fresh parsley, chopped
Instructions
1. Prepare the Oven
Preheat your oven to 425°F (220°C). Place a rack in the center position.
2. Make the Ladolemono Dressing
In a medium bowl, combine fresh lemon juice, dried oregano, minced garlic, salt, and black pepper. Whisk these ingredients together. While whisking, slowly pour in the extra virgin olive oil until the mixture emulsifies. Set aside.
3. Prepare the Vegetables
On a large sheet pan, spread out the sliced red onion, zucchini, bell pepper, and tomato wedges. Season them with salt and black pepper. Drizzle about ¼ cup of the ladolemono dressing over the vegetables. Toss them to ensure they’re evenly coated. Arrange them in a single layer on the pan.
4. Add Chicken and Other Ingredients
Season both sides of the chicken thighs with salt and black pepper. Nestle them among the vegetables on the sheet pan. Scatter the Kalamata and Castelvetrano olives over the pan. Place the chunks of feta cheese between the chicken and vegetables.
5. Drizzle Remaining Dressing
Pour the remaining ladolemono dressing over the chicken, vegetables, olives, and feta. Ensure everything is well-coated.
6. Bake
Place the sheet pan in the preheated oven. Bake for about 35 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender. For additional color, you can move the pan to the top rack and broil for 2-3 minutes, watching closely to prevent burning.
7. Garnish and Serve
Once out of the oven, let the dish rest for a few minutes. Sprinkle chopped fresh parsley over the top before serving.
Top Tips
- Uniform Cutting: Cut vegetables into similar sizes to ensure even cooking.
- Sheet Pan Size: Use a large enough sheet pan to avoid overcrowding, which helps in achieving a nice roast.
- Freshness: Fresh lemon juice and quality olive oil enhance the dish’s flavor.
- Resting Time: Allowing the dish to rest after baking helps the flavors meld together.
Variations
- Protein Swap: Substitute chicken thighs with chicken breasts or even firm tofu for a vegetarian option.
- Vegetable Choices: Incorporate other Mediterranean vegetables like eggplant, artichoke hearts, or mushrooms.
- Herb Infusion: Add fresh herbs like rosemary or thyme for additional aroma.
- Spice Level: Introduce a pinch of red pepper flakes to the dressing for a subtle heat.
Nutritional Information (per serving)
- Calories: Approximately 450
- Protein: 30 grams
- Carbohydrates: 12 grams
- Dietary Fiber: 3 grams
- Sugars: 5 grams
- Fat: 30 grams
- Saturated Fat: 8 grams
- Cholesterol: 110 milligrams
- Sodium: 800 milligrams
Note: Nutritional values are approximate and can vary based on specific ingredients used.
FAQs
Q: Can I prepare this dish in advance?
A: Yes, you can marinate the chicken and chop the vegetables ahead of time. Store them separately in the refrigerator and assemble just before baking.
Q: How do I store leftovers?
A: Place leftovers in an airtight container and refrigerate. They should be consumed within 3 days. Reheat in the oven for best results.
Q: Can I use bone-in chicken pieces?
A: Yes, bone-in chicken can be used. Adjust the baking time accordingly, as bone-in pieces may require more time to cook through.
Q: What can I serve alongside this dish?
A: This dish pairs well. You can also serve salad and some other ideas
Conclusion
This Mediterranean Chicken Sheet Pan recipe brings bold flavors and wholesome ingredients together in one simple meal. The combination of juicy chicken, roasted vegetables, and tangy olives creates a satisfying dish that’s easy to prepare. With minimal prep and cleanup, it’s a perfect choice for busy nights.
The ladolemono dressing enhances every bite, while feta adds a creamy texture. Whether you’re cooking for family or meal prepping for the week, this recipe is a reliable go-to. Try different vegetables or spices to make it your own. Enjoy a healthy and delicious Mediterranean-inspired meal straight from your oven.
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