Sheet Pan Mediterranean Chicken & Zucchini: Healthy, Flavorful, and Easy

When you want a healthy dinner that’s bursting with flavor but requires minimal cleanup, Sheet Pan Mediterranean Chicken & Zucchini delivers on all fronts. Tender, juicy chicken, fresh zucchini, sweet bell peppers, and tangy red onions are roasted together with olive oil, garlic, lemon, and aromatic herbs for a complete meal made on a single pan.

Inspired by the sunny flavors of the Mediterranean coast, this dish is light yet satisfying. The roasted vegetables bring natural sweetness and a bit of char, while the seasoned chicken offers savory depth. A final drizzle of fresh lemon juice brightens everything, making each bite fresh and vibrant.

Perfect for weeknights, meal prep, or when you simply want something wholesome without hovering over the stove, this sheet pan dinner is as easy as it is delicious.

Why You’ll Love This Recipe

• One-pan convenience – Easy cooking and cleanup.

• Nutritious and balanced – Protein, veggies, and healthy fats in one meal.

• Mediterranean flavors – Garlic, oregano, lemon, and olive oil.

• Meal prep friendly – Stores and reheats well.

• Customizable – Swap vegetables or protein to suit your taste.

---

Ingredients You’ll Need

For 4 servings:

For the Chicken

• 1 ½ lbs (680 g) boneless, skinless chicken breasts or thighs

• 3 tablespoons olive oil

• 2 tablespoons lemon juice (freshly squeezed)

• 3 cloves garlic, minced

• 1 teaspoon dried oregano

• 1 teaspoon paprika

• ½ teaspoon dried thyme

• ½ teaspoon salt

• ¼ teaspoon black pepper

For the Vegetables

• 2 medium zucchini, sliced into half-moons

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 medium red onion, sliced into wedges

• 2 tablespoons olive oil

• ½ teaspoon dried oregano

• Salt and pepper, to taste

Optional Garnishes

• Fresh parsley or basil, chopped

• Crumbled feta cheese

• Lemon wedges

---

Step-by-Step Instructions

Step 1: Marinate the Chicken

1. In a large bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, thyme, salt, and pepper.

2. Add chicken and toss to coat.

3. Cover and refrigerate for at least 30 minutes (or up to 4 hours) to let flavors develop.

---

Step 2: Prep the Vegetables

1. Place zucchini, bell peppers, and red onion in a large mixing bowl.

2. Drizzle with olive oil, sprinkle with oregano, salt, and pepper, and toss to coat evenly.

---

Step 3: Arrange on the Sheet Pan

1. Preheat oven to 425°F (220°C).

2. Line a large sheet pan with parchment paper or lightly oil it.

3. Arrange marinated chicken pieces on one side and vegetables on the other, spreading them out in a single layer.

---

Step 4: Roast

1. Place sheet pan in the oven and roast for 20–25 minutes, flipping chicken halfway through.

2. Check chicken for doneness (internal temperature should reach 165°F / 74°C).

3. For extra color, broil for 2–3 minutes at the end.

---

Step 5: Serve

• Sprinkle with fresh parsley or basil, add crumbled feta if desired, and serve with lemon wedges for squeezing over the top.

---

Tips for the Best Mediterranean Chicken & Zucchini

• Cut vegetables evenly – Ensures they roast at the same speed.

• Don’t overcrowd the pan – Space between pieces helps them brown instead of steam.

• Use thighs for juicier results – Chicken thighs stay moist during roasting.

• Marinate longer for deeper flavor – Even an extra hour makes a difference.

• Add feta after baking – Keeps it fresh and creamy.

---

Flavor Variations

• Add olives – Kalamata or green olives bring extra briny flavor.

• Swap vegetables – Try eggplant, cherry tomatoes, or asparagus.

• Spicy twist – Add red pepper flakes to the marinade.

• Herb boost – Toss in fresh rosemary or dill for different notes.

---

Serving Suggestions

• With grains – Serve over couscous, quinoa, or brown rice.

• With bread – Warm pita or crusty bread to soak up juices.

• As a salad – Slice chicken and toss with the roasted veggies over leafy greens.

---

Storing and Reheating

• Refrigerate: Store in airtight containers for up to 4 days.

• Freeze: Freeze cooked chicken and veggies for up to 2 months (texture of zucchini may soften).

• Reheat: Warm in the oven at 350°F (175°C) or in a skillet over medium heat until heated through.

---

Nutritional Information (per serving, approx.)

• Calories: 340

• Protein: 34g

• Carbohydrates: 11g

• Fat: 18g

• Fiber: 3g

• Sugar: 6g

Exact values will vary based on ingredients used.

---

Frequently Asked Questions

1. Can I cook this with bone-in chicken?
Yes—just increase the cooking time to 35–40 minutes and check for doneness.

2. Do I have to marinate the chicken?
While you can skip it in a pinch, marinating enhances flavor and tenderness.

3. Can I grill this instead of baking?
Absolutely—grill chicken and vegetables separately until cooked through.

4. Is this dish good for meal prep?
Yes—it stores well and reheats beautifully for lunches or quick dinners.

---

Final Thoughts

Sheet Pan Mediterranean Chicken & Zucchini is the kind of recipe that proves healthy eating doesn’t have to be bland or complicated. It’s colorful, flavorful, and easy enough for busy weeknights, yet elegant enough to serve to guests.

With just one pan, a handful of fresh ingredients, and less than 30 minutes of active cooking, you can bring the bright, sunny flavors of the Mediterranean to your table any night of the week.

Print