Sheet Pan Mediterranean Chicken & Zucchini – Easy & Healthy 🍗🥒🌿
1. Introduction
Discover the ultimate sheet pan chicken recipe that combines vibrant Mediterranean flavors with the simplicity of a one-pan meal. This healthy baked chicken recipe is perfect for busy weeknights, offering a nutritious and delicious option that requires minimal cleanup. With tender chicken, fresh zucchini, and aromatic herbs roasted to perfection, this Mediterranean chicken zucchini dish will become a frequent favorite in your dinner rotation. Whether you’re aiming for a healthy dinner or quick lunch, this recipe offers a balanced, flavorful, and easy-to-make solution.
2. Ingredients for the Mediterranean Chicken Zucchini Sheet Pan Recipe
- 4 boneless, skinless chicken breasts or thighs
- 2 medium zucchinis, sliced into rounds
- 1 pint cherry tomatoes
- 1 red onion, sliced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh basil or parsley for garnish
- Optional: crumbled feta cheese or olives for added flavor
3. Step-by-Step Instructions to Prepare the Meal
3.1. Preheat and Prepare the Oven
Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it with cooking spray to prevent sticking. This ensures even roasting and easy cleanup.
3.2. Season the Chicken and Vegetables
In a small bowl, mix the dried herbs and spices—oregano, thyme, smoked paprika, salt, and pepper. Rub the chicken breasts with 1 tablespoon of olive oil and half of the spice mixture. Toss the zucchini, cherry tomatoes, and red onion with the remaining olive oil and spice mixture, making sure everything is evenly coated for maximum flavor.
3.3. Arrange on the Sheet Pan
Place the seasoned chicken in the center of the sheet pan. Arrange the zucchini slices, cherry tomatoes, and red onion around the chicken. Spread everything in an even layer for optimal roasting. For a more flavorful experience, add minced garlic on top of the vegetables.
3.4. Roast to Perfection
Put the sheet pan in the preheated oven and roast for about 25-30 minutes, or until the chicken is cooked through (internal temperature of 165°F). During the last 5 minutes, you can switch to broil to beautifully char the vegetables slightly, adding depth to the flavors. Check periodically to prevent burning.
3.5. Serve Your Mediterranean Chicken Zucchini
Once cooked, garnish with freshly chopped basil or parsley. Serve hot, optionally topping with crumbled feta cheese or olives for an authentic Mediterranean touch. This delicious dish pairs well with crusty bread or a side of rice for a complete meal. For more inspiring dinner ideas, visit our dinner recipes.
4. Tips for Making the Perfect Healthy Baked Chicken
- Use boneless and skinless chicken for quicker cooking and less fat.
- Adjust the spice levels by adding chili flakes or lemon zest for extra flavor.
- For extra crispy edges, broil the dish for the last 2-3 minutes, but watch carefully to avoid burning.
- Experiment with vegetables like bell peppers or eggplant to diversify the dish.
5. Storage Tips and Reheating
Store any leftover sheet pan chicken recipe in an airtight container in the refrigerator for up to 3 days. To reheat, use the microwave or oven at 350°F until warmed through. For best results, reheat on a baking sheet in the oven to retain the crispy edges and moist chicken.
6. Serving Suggestions
This Mediterranean chicken zucchini sheet pan dish is versatile enough to serve as the main course for family dinners or dinner parties. Pair it with a fresh salad from our salad recipes, or serve with some quinoa or couscous for extra fiber and nutrients. To make your meal even more colorful and nutritious, consider adding roasted potatoes or a side of hummus.
7. Frequently Asked Questions (FAQs)
7.1. What is the best cut of chicken for a sheet pan chicken recipe?
Boneless, skinless chicken breasts or thighs are ideal for sheet pan recipes because they cook evenly and remain tender. Thighs tend to be more forgiving and stay juicy, making them a popular choice.
7.2. Can I use other vegetables in this Mediterranean chicken zucchini dish?
Absolutely! Bell peppers, eggplant, or asparagus work wonderfully and can be added to the sheet pan for variety. Just adjust cooking times accordingly.
7.3. How do I make this recipe gluten-free or dairy-free?
Remove any cheese or use dairy-free alternatives. This dish is naturally gluten-free, but always check labels if you add processed ingredients like feta or olives. For additional flavor, squeeze fresh lemon juice over the finished dish.
8. Related Tools and Kitchen Equipment
- CAROTE Premium 16pc Nonstick Cookware Set: Perfect for prepping and serving your meals.
- Ninja SLUSHi Pro RapidChill Drink Maker: Ideal for refreshing drinks to accompany your Mediterranean chicken.
- Fullstar Ultimate Veggie Prep Master: Make slicing zucchini and other vegetables effortless.
9. Conclusion
The sheet pan Mediterranean chicken & zucchini recipe is a delightful pairing of healthy ingredients and vibrant flavors, perfect for any occasion. Its ease of preparation, combined with wholesome ingredients, makes it a go-to dish for nutritious weeknight dinners. By customizing vegetables, spices, and garnishes, you can personalize this healthy baked chicken recipe to suit your taste and dietary preferences. Try it today and enjoy a nourishing, flavorful meal that brings the best of Mediterranean cuisine to your table!
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Sheet Pan Mediterranean Chicken & Zucchini – Easy & Healthy
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Healthy, Gluten-Free, Dairy-Free
Description
Discover the delicious and healthy Sheet Pan Mediterranean Chicken & Zucchini recipe, combining tender chicken with fresh vegetables seasoned with aromatic herbs. Perfect for busy weeknights, this easy and nutritious dish requires minimal cleanup and bursts with vibrant Mediterranean flavors. Make your dinner both wholesome and flavorful with this simple, oven-roasted meal that can be customized with your favorite herbs and toppings.
Ingredients
- 4 boneless, skinless chicken breasts or thighs
- 2 medium zucchinis, sliced into rounds
- 1 pint cherry tomatoes
- 1 red onion, sliced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh basil or parsley for garnish
- Optional: crumbled feta cheese or olives for added flavor
Instructions
- Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it.
- Mix the dried herbs, thyme, smoked paprika, salt, and pepper in a small bowl. Rub the chicken with 1 tablespoon of olive oil and half of the spice mixture. Toss the zucchini, cherry tomatoes, and red onion with remaining olive oil and spice mixture.
- Place the seasoned chicken in the center of the sheet pan. Arrange the zucchini slices, cherry tomatoes, and red onion around the chicken. Add minced garlic on top of the vegetables for extra flavor.
- Roast in the oven for 25-30 minutes until the chicken reaches an internal temperature of 165°F. Optionally, broil for 2-3 minutes to char the vegetables slightly.
- Garnish with chopped fresh basil or parsley. Serve hot, topped with feta or olives if desired, with crusty bread or rice for a complete meal.
Notes
- Use boneless, skinless chicken for quicker cooking and less fat.
- Adjust spices by adding chili flakes or lemon zest for variation.
- Broil for 2-3 minutes at the end for crispy edges, watching carefully to prevent burning.
- Feel free to add other vegetables like bell peppers or eggplant for diversity.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Bake
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 plate
- Calories: 350 Kcal
- Sugar: 6g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 38g
- Cholesterol: 100mg
