I remember summers spent in Greece as a child. The air was thick with the scent of herbs, olive oil, and grilling meats. Simple, fresh ingredients were the stars of every meal. My Yiayia (grandmother) made the most incredible roasted chicken and vegetables – bursting with flavor and incredibly easy to prepare. This Sheet Pan Mediterranean Chicken & Zucchini recipe is my modern take on those cherished memories. It’s a one-pan wonder that brings all the vibrant tastes of the Mediterranean to your dinner table, without the fuss.
Why You’ll Love This Recipe
Let’s be honest, who doesn’t love a recipe that’s quick, healthy, and delicious? This is it! Here’s what makes this Sheet Pan Mediterranean Chicken & Zucchini recipe a winner:
- Easy Cleanup: One pan, minimal dishes. That’s a huge win on busy weeknights.
- Healthy & Flavorful: Packed with lean protein, nutrient-rich vegetables, and those amazing Mediterranean flavors.
- Versatile: Easily adaptable to your preferred vegetables and spice levels.
- Fast: From prep to table, it’s ready in under 35 minutes.
- Crowd-Pleasing: Seriously, everyone loves this!
The Ingredient List – Mediterranean Goodness
Here’s what you’ll need to create this flavorful dish. Don’t be intimidated; it’s all easily sourced!
- For the Chicken & Marinade:
- 1.5 lbs Boneless, Skinless Chicken Thighs (about 6-8 thighs), cut into 1-inch pieces
- 1/4 cup Olive Oil (extra virgin is best!)
- 2 cloves Garlic, minced
- 1 tbsp Lemon Juice (freshly squeezed!)
- 1 tsp Dried Oregano
- 1/2 tsp Dried Thyme
- 1/4 tsp Red Pepper Flakes (optional, for a little heat)
- Salt and Black Pepper to taste
- For the Vegetables:
- 2 medium Zucchinis, sliced into 1/4-inch thick rounds
- 1 Red Onion, sliced into wedges
- 1 pint Cherry Tomatoes, halved
- 1/4 cup Kalamata Olives, pitted and halved (don’t skip these!)
- 2 tbsp Olive Oil
- Salt and Pepper to taste
- For Garnish (Optional but Recommended!):
- Fresh Parsley, chopped
- Lemon wedges
Step-by-Step Cooking Instructions
Let’s get cooking! This recipe is incredibly straightforward.
1. Marinate the Chicken:
- In a large bowl, combine the chicken pieces, 1/4 cup olive oil, minced garlic, lemon juice, oregano, thyme, red pepper flakes (if using), salt, and pepper.
- Mix well to ensure the chicken is evenly coated.
- Let the chicken marinate for at least 15 minutes, or up to 30 minutes in the refrigerator. The longer it marinates, the more flavorful it will be!
2. Prep the Vegetables:
- While the chicken marinates, prepare your vegetables. Slice the zucchinis and red onion. Halve the cherry tomatoes and olives.
- In a separate bowl, toss the zucchini, red onion, and cherry tomatoes with 2 tablespoons of olive oil, salt, and pepper. Make sure they’re coated lightly.
3. Arrange on the Sheet Pan:
- Preheat your oven to 400°F (200°C).
- Line a large baking sheet (18×12 inch) with parchment paper for easy cleanup.
- Spread the marinated chicken evenly across the prepared sheet pan.
- Arrange the seasoned vegetables around the chicken. Don’t overcrowd the pan; leaving a little space allows for better browning.
4. Bake to Perfection:
- Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender and slightly browned. The internal temperature of the chicken should reach 165°F (74°C).
- During the last 5 minutes of baking, scatter the halved Kalamata olives evenly over the sheet pan.
5. Garnish & Serve:
- Remove the sheet pan from the oven.
- Sprinkle generously with fresh chopped parsley.
- Serve immediately with lemon wedges for squeezing over the top, adding an extra burst of flavor.
Tips, Variations, and Serving Suggestions
This Sheet Pan Mediterranean Chicken & Zucchini is a fantastic base for customizing your meal. Here are a few ideas:
- Vegetable Variations: Feel free to swap out or add other vegetables! Bell peppers (any color), eggplant, yellow squash, or even broccoli would work beautifully. Just adjust cooking times accordingly – denser veggies might need a few extra minutes.
- Spice it Up: If you love heat, increase the amount of red pepper flakes, or add a pinch of cayenne pepper.
- Add Feta: Crumbled feta cheese sprinkled over the dish after baking adds a salty, tangy touch that’s classically Mediterranean.
- Herbs de Provence: Substitute Herbs de Provence for the oregano and thyme for a more complex herbal flavor.
- Lemon-Herb Yogurt Sauce: For an extra layer of flavor, serve with a simple yogurt sauce made with Greek yogurt, lemon juice, garlic, and chopped fresh dill.
- Serving Suggestions: This dish is delicious on its own, but also pairs wonderfully with:
- Quinoa or couscous
- Crusty bread for dipping in the flavorful juices
- A simple Greek salad (tomatoes, cucumber, red onion, feta)
- Hummus and pita bread
Nutritional Information (Approximate)
Serving Size: 1 portion (approximately 4 oz chicken and 1 cup vegetables)
- Calories: 350-400
- Protein: 30-35g
- Fat: 20-25g
- Carbohydrates: 15-20g
- Fiber: 5-7g
Please note: Nutritional information can vary based on specific ingredients used.
A Taste of the Mediterranean, Straight to Your Table
This Sheet Pan Mediterranean Chicken & Zucchini recipe is more than just a meal; it’s a little piece of my childhood summers. It’s a celebration of simple, fresh ingredients and vibrant flavors. Don’t wait – give this recipe a try tonight. It’s guaranteed to become a family favorite! I’d love to see your creations. Tag me on social media @[Your Social Media Handle]! Happy cooking!
