Sheet Pan Mediterranean Chicken Recipe – Easy One Pan Healthy Dinner

The scent of roasted garlic, lemon, and oregano swirling through my kitchen always signals that my favorite weeknight dinner—sheet pan Mediterranean chicken—is almost ready. I have to admit, I stumbled onto this recipe during one of those frantic “what’s for dinner” moments, and it’s been a regular hero ever since. There’s just something so comforting about tossing everything onto one pan, letting the oven do the heavy lifting, and ending up with a meal that looks (and tastes) like you spent hours on it.

Sheet pan Mediterranean chicken isn’t just a dish; it’s a lifesaver for busy nights, picky eaters, and anyone who loves bold, sunny flavors. I love how the zucchini soaks up the herby marinade, and the chicken turns out perfectly juicy every single time. Plus, there’s almost no cleanup—just a single pan to wash! Whether you’re feeding a hungry family, meal-prepping for the week, or impressing friends with a colorful dinner spread, this recipe wins every time. I’ve tinkered with the ingredients, swapped out veggies, and even tried it with tofu for my vegetarian friends, but this classic combo always calls me back. If you’re looking for a healthy, easy, and flavor-packed dinner, this sheet pan Mediterranean chicken recipe has your name all over it.

Trust me, after making this at least a dozen times (and eating the leftovers cold straight from the fridge), I can say with confidence: this is one of those meals you’ll crave again and again. The balance of protein, veggies, and zesty Mediterranean spices makes it perfect for just about any occasion—especially those nights when you want a little sunshine on your plate. Ready to dive into a truly irresistible sheet pan Mediterranean chicken and zucchini one pan meal? Let’s get cooking!

Why You’ll Love This Sheet Pan Mediterranean Chicken Recipe

• Quick & Easy: Dinner is ready in under an hour, including prep and bake time—no fancy steps or complicated techniques.
• Simple Ingredients: You probably already have most of these items in your fridge or pantry—no need to hunt for exotic spices.
• Perfect for Meal Prep: It stores and reheats beautifully, making it ideal for healthy lunches or busy weeknights.
• Family-Approved: Even picky eaters can’t resist juicy chicken and roasted veggies with a punch of flavor.
• One Pan Wonder: Fewer dishes, less mess, and everything cooks together for the ultimate convenience.
• Healthy & Satisfying: Packed with lean protein and vibrant veggies—heart-healthy, low-carb, and gluten-free.
• Bold Mediterranean Flavors: The classic combo of lemon, garlic, and oregano is both bright and comforting.

This isn’t just another chicken and veggie bake. What sets my sheet pan Mediterranean chicken recipe apart is the marinade—it’s all about the perfect balance of tangy lemon and earthy herbs. I use a generous splash of olive oil to keep everything juicy (never dry!) and roast everything at high heat for that gorgeous char and caramelization.

Honestly, it’s the kind of meal that makes you slow down and savor every bite. I’ve served this to friends who claim they don’t like zucchini, and they’ve gone back for seconds. There’s just something magical about how the flavors come together. If you’re after a dinner that feels special but is secretly simple, this one’s for you. Consider it your new “back pocket” recipe for any time you need delicious food—fast.

What Ingredients You Will Need

This recipe uses simple, wholesome ingredients to deliver bold flavor and satisfying texture without the fuss. Most are kitchen staples, and you can easily swap or adjust to suit your taste or what’s in season.

• For the Marinade & Chicken:
  • 1 ½ lbs (680g) boneless, skinless chicken thighs or breasts (I prefer thighs for juiciness, but breasts work too)
  • 3 tbsp (45ml) extra virgin olive oil (adds richness and helps everything crisp up)
  • 2 tbsp (30ml) fresh lemon juice (about 1 large lemon—brightens the whole dish)
  • 1 tsp lemon zest (optional, but highly recommended for extra zing)
  • 3 cloves garlic, minced (the more, the merrier!)
  • 1 ½ tsp dried oregano (Greek oregano if you can find it)
  • 1 tsp dried thyme or Italian seasoning (adds depth)
  • ¾ tsp kosher salt (adjust to taste)
  • ½ tsp black pepper
  • ¼ tsp crushed red pepper flakes (optional for a bit of heat)
• For the Sheet Pan Veggies:
  • 2 medium zucchini (about 400g), sliced into ½-inch (1.3cm) half-moons
  • 1 medium red onion, cut into wedges
  • 1 red bell pepper, cut into strips
  • 1 yellow bell pepper, cut into strips
  • 1 cup (150g) cherry tomatoes, halved
  • ¼ cup (40g) Kalamata olives, pitted and halved (optional, but adds classic Mediterranean flavor)
• For Garnish (Optional but Recommended):
  • ⅓ cup (50g) crumbled feta cheese
  • Fresh parsley or dill, chopped
  • Lemon wedges for serving

Ingredient Notes & Substitutions:

• Chicken: Swap thighs for breasts, or use bone-in pieces (just adjust baking time).
• Zucchini: Try yellow squash, eggplant, or even broccoli florets if you prefer or want to use up what’s in the fridge.
• Herbs: Use fresh oregano or thyme if you have it—just double the quantity since fresh is less potent than dried.
• Olives & Feta: Omit for dairy-free or olive-averse folks. Goat cheese is a great alternative to feta!
• Vegetarian Option: I’ve made this with firm tofu instead of chicken—just press and marinate it the same way.

Honestly, don’t stress if you’re missing one or two veggies—this recipe is super forgiving. I’ve even thrown in roasted sweet potatoes or carrots during the colder months, and it still tastes amazing!

Equipment Needed

• Large Sheet Pan (Rimmed Baking Sheet): At least 13×18 inches (33x46cm) so everything can spread out and roast evenly. If you only have smaller pans, just divide the ingredients between two pans for best browning.
• Mixing Bowls: One large for tossing veggies and one medium for marinade and chicken.
• Chef’s Knife & Cutting Board: For chopping chicken and veggies—honestly, a sharp knife makes prep so much easier.
• Measuring Spoons & Cups: For accuracy (especially with olive oil and spices).
• Tongs or a Silicone Spatula: For turning chicken and veggies halfway through roasting.
• Parchment Paper or Aluminum Foil (Optional): Makes cleanup a breeze, though you’ll get a bit more caramelization if you roast directly on the unlined pan.

Don’t have a “true” sheet pan? A large roasting pan or two smaller baking trays can work in a pinch. I’ve even used a pizza stone for the veggies once (they got extra crispy!). If you invest in just one good kitchen tool, let it be a sturdy sheet pan—it lasts forever with a little handwashing, and the possibilities are endless.

How to Make Sheet Pan Mediterranean Chicken & Zucchini

1. Marinate the Chicken (10 minutes prep, 30 minutes rest):
   In a medium mixing bowl, whisk together 3 tbsp (45ml) olive oil, 2 tbsp (30ml) lemon juice, 1 tsp lemon zest, 3 minced garlic cloves, 1 ½ tsp dried oregano, 1 tsp dried thyme, ¾ tsp kosher salt, ½ tsp black pepper, and ¼ tsp red pepper flakes. Add the chicken thighs (or breasts), turning to coat well. Cover and let marinate in the fridge for at least 30 minutes—if you’re short on time, even 10 minutes helps, but longer means more flavor!
2. Prep the Veggies (10 minutes):
   Slice 2 medium zucchini into ½-inch (1.3cm) half-moons. Cut 1 red onion into wedges, slice 1 red and 1 yellow bell pepper into strips, and halve 1 cup (150g) cherry tomatoes. Toss all veggies in a large bowl with a drizzle of olive oil, a pinch of salt, and a sprinkle of dried oregano for extra flavor.
3. Preheat the Oven:
   Set your oven to 425°F (220°C). If you like, line your sheet pan with parchment paper or foil for easy cleanup (optional, but helpful).
4. Arrange Everything on the Sheet Pan (5 minutes):
   Spread the veggies evenly over the sheet pan, leaving space for the chicken. Nestle the marinated chicken pieces among the veggies. Pour any extra marinade over everything—trust me, you want those juices!
5. Roast (25-30 minutes):
   Bake for 25-30 minutes, turning the veggies and chicken halfway through. You want the chicken golden and cooked through (internal temp should reach 165°F/74°C), and the veggies lightly caramelized. If using chicken breasts, check at 20 minutes to avoid overcooking.
   
   Tip: If the veggies release a lot of water, turn on the broiler for the last 2-3 minutes to get a little char—watch closely so nothing burns!
6. Garnish and Serve (5 minutes):
   Sprinkle with ⅓ cup (50g) crumbled feta, fresh parsley or dill, and a squeeze of lemon. Add Kalamata olives if you like a salty punch.

Troubleshooting: If your chicken releases too much liquid, don’t panic—just remove the chicken at the end, and let the veggies roast an extra 5 minutes. Veggies too crowded? Use two pans for best results. And if you’re like me and love crunchy bits, let it bake a little longer!

Cooking Tips & Techniques

• Don’t Overcrowd the Pan: This is the number one rule for sheet pan dinners. When veggies are piled up, they steam instead of roast. Use two pans if needed—trust me, it’s worth the extra dish.
• Let Chicken Marinate: Even a quick 10-minute soak brings out the flavors, but 30 minutes (or up to 2 hours) makes the chicken extra tasty.
• High Heat for Best Results: Roasting at 425°F (220°C) gets those delicious caramelized edges on both chicken and veggies. Lower temps won’t give you the same results.
• Watch the Chicken: Breasts cook faster than thighs, so keep an eye and pull them out once they hit 165°F (74°C). Dry chicken is nobody’s friend.
• Rotate the Pan: Ovens cook unevenly—turn your pan halfway through for even browning.
• Get Creative with Leftovers: Toss cold leftovers into salads or stuff into pita bread for a quick lunch.

I’ve learned the hard way that cramming everything onto one tiny pan just leads to soggy veggies. And yes, I’ve forgotten to preheat the oven (not fun when you’re hungry). But with a little practice, you’ll get those perfectly roasted, golden bites every time. Multi-task by prepping a quick tzatziki sauce or rice on the side while everything bakes—dinner feels fancier that way, with almost no extra effort.

Variations & Adaptations

• Low-Carb & Keto: Skip the tomatoes if you’re watching carbs, or add extra zucchini and olives for more healthy fats.
• Vegetarian & Vegan: Swap chicken for drained, pressed tofu or thick slices of portobello mushrooms. Use vegan feta (or omit).
• Seasonal Swaps: In winter, sub in root veggies like carrots, sweet potatoes, or cauliflower. In summer, add chunks of eggplant or fresh green beans.
• Spice It Up: Add a spoonful of harissa or smoked paprika for a little North African flair.
• Alternative Proteins: Try salmon fillets (roast for 15-20 minutes) or shrimp (add in the last 10 minutes of roasting) for a pescatarian twist.
• Allergen-Friendly: Omit dairy for a lactose-free version, or use a nut-based feta substitute. If you’re avoiding nightshades, stick with zucchini, onions, and mushrooms.

One of my favorite spins is to swap in thin-sliced eggplant and add a handful of artichoke hearts. It’s always a hit! Don’t be afraid to make this sheet pan Mediterranean chicken your own—there’s no wrong way to mix and match.

Serving & Storage Suggestions

This sheet pan Mediterranean chicken is best served hot, straight from the oven, topped with a sprinkle of fresh herbs and a squeeze of lemon juice. The colors are gorgeous—perfect for a Pinterest-worthy dinner photo!

• Serving Ideas: Pair with fluffy quinoa, brown rice, or warm pita bread. Add a dollop of tzatziki or hummus for extra Mediterranean flair. I love serving it family-style so everyone can help themselves.
• Beverage Pairings: A crisp white wine (like Sauvignon Blanc) or sparkling water with lemon is lovely alongside.
• Storage: Cool leftovers completely, then store in an airtight container in the fridge for up to 4 days. The flavors actually deepen overnight—bonus!
• Freezer-Friendly: Freeze portions without the feta and fresh herbs for up to 2 months. Thaw overnight in the fridge before reheating.
• Reheating: Warm in a 350°F (175°C) oven for 10-12 minutes, or zap in the microwave (the chicken stays surprisingly juicy!).

If you’re prepping ahead, keep garnishes separate and add them right before serving for the freshest taste and texture. Cold leftovers also make an awesome salad topper—just slice up the chicken and toss with mixed greens.

Nutritional Information & Benefits

A typical serving (about 1/4 of the recipe) has roughly:

• Calories: 340
• Protein: 31g
• Fat: 16g
• Carbs: 14g (mostly from veggies)
• Fiber: 4g
• Gluten-Free (naturally, as long as your feta is GF-certified)

The chicken gives you lean protein, while zucchini and bell peppers are loaded with vitamin C, potassium, and fiber. Olive oil brings healthy fats—good for the heart and for keeping you full. If you’re dairy-free, just skip the feta. This meal is naturally low in carbs and free from gluten, making it a good fit for many diets. I love knowing that a plate of this hits all the marks for balanced, feel-good eating—without sacrificing flavor!

Conclusion

If you’re searching for a meal that’s healthy, easy, and seriously delicious, this sheet pan Mediterranean chicken recipe is your answer. It’s a true weeknight hero, bringing together bright Mediterranean flavors, juicy chicken, and roasted veggies in one fuss-free pan.

Customize it to fit your tastes—swap in your favorite veggies or protein, skip the feta, or bump up the spice. I keep coming back to this recipe because it’s just so reliable and satisfying. Plus, it’s perfect for sharing (and showing off) with friends and family.

Give it a try, and let me know how you make it your own! Drop your favorite variations or any questions in the comments—I love hearing about your kitchen adventures. Here’s to more colorful, stress-free dinners that make you smile!

Frequently Asked Questions

Can I use chicken breasts instead of thighs?

Absolutely! Just keep an eye on them, as chicken breasts cook a bit faster than thighs. Pull them out once they’re at 165°F (74°C) to keep them juicy.

How do I keep the veggies from getting soggy?

Don’t overcrowd the pan—spread everything out in a single layer. If your pan is crowded, use two pans. Roasting at high heat also helps keep veggies crisp-tender.

Can I prep this recipe ahead of time?

Yes! You can marinate the chicken up to a day in advance and chop the veggies ahead. Just store everything separately in the fridge and assemble right before baking.

Is this meal good for meal prep?

Definitely! Leftovers keep well for up to 4 days in the fridge. They’re great reheated or served cold over salad greens for an easy lunch.

What other veggies can I use if I don’t have zucchini?

You can swap in yellow squash, broccoli, cauliflower, eggplant, or even carrots. Adjust cooking times as needed for harder vegetables (they may need a few extra minutes).

Sheet Pan Mediterranean Chicken

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• Author: Leana
• Total Time: 50 minutes
• Yield: 4 servings 1x

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Description

This easy sheet pan Mediterranean chicken recipe features juicy marinated chicken, vibrant roasted veggies, and bold Mediterranean flavors—all cooked together on one pan for a healthy, fuss-free dinner. Perfect for busy weeknights, meal prep, or feeding a crowd with minimal cleanup.

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Ingredients

Scale 1x2x3x

• 1 1/2 lbs boneless, skinless chicken thighs or breasts
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice (about 1 large lemon)
• 1 tsp lemon zest (optional)
• 3 cloves garlic, minced
• 1 1/2 tsp dried oregano
• 1 tsp dried thyme or Italian seasoning
• 3/4 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 tsp crushed red pepper flakes (optional)
• 2 medium zucchini, sliced into 1/2-inch half-moons
• 1 medium red onion, cut into wedges
• 1 red bell pepper, cut into strips
• 1 yellow bell pepper, cut into strips
• 1 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and halved (optional)
• 1/3 cup crumbled feta cheese (for garnish)
• Fresh parsley or dill, chopped (for garnish)
• Lemon wedges (for serving)

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Instructions

1. In a medium mixing bowl, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, thyme, salt, black pepper, and red pepper flakes. Add chicken and toss to coat. Cover and marinate in the fridge for at least 30 minutes (or as little as 10 minutes if short on time).
2. Slice zucchini into 1/2-inch half-moons. Cut red onion into wedges, slice red and yellow bell peppers into strips, and halve cherry tomatoes. Toss all veggies in a large bowl with a drizzle of olive oil, a pinch of salt, and a sprinkle of dried oregano.
3. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment paper or foil for easy cleanup, if desired.
4. Spread veggies evenly over the sheet pan, leaving space for the chicken. Nestle marinated chicken pieces among the veggies. Pour any extra marinade over everything.
5. Roast for 25-30 minutes, turning veggies and chicken halfway through, until chicken is golden and cooked through (internal temp 165°F) and veggies are lightly caramelized. If using chicken breasts, check at 20 minutes to avoid overcooking.
6. If veggies release a lot of water, broil for the last 2-3 minutes for extra char (watch closely).
7. Remove from oven. Sprinkle with crumbled feta, fresh parsley or dill, and a squeeze of lemon. Add Kalamata olives if desired. Serve hot.

Notes

Don’t overcrowd the pan for best roasting results—use two pans if needed. Marinate chicken for at least 10 minutes, but up to 2 hours for maximum flavor. Swap veggies or protein as desired; tofu or salmon work well. Leftovers are great cold or reheated, and make excellent salad toppers or pita fillings. For dairy-free, omit feta or use a vegan substitute.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Cuisine: Mediterranean

Nutrition

• Serving Size: About 1/4 of recipe (1 chicken portion with veggies)
• Calories: 340
• Sugar: 6
• Sodium: 650
• Fat: 16
• Saturated Fat: 4
• Carbohydrates: 14
• Fiber: 4
• Protein: 31

Keywords: sheet pan chicken, Mediterranean chicken, healthy dinner, one pan meal, roasted veggies, meal prep, gluten-free, low carb, easy chicken recipe