I used to think “healthy eating” meant bland chicken and sad salads. Then I found the Mediterranean diet and everything changed. This Mediterranean sheet pan chicken is exactly why—bright lemon, peppery olive oil, sweet tomatoes, and tender chickpeas all roast together for a dinner that tastes like sunshine. It’s simple, nourishing, and family-friendly.
Why You’ll Love This Mediterranean Recipe
- Full of healthy fats from extra virgin olive oil.
- Packed with vegetables and plant protein (hello, chickpeas!).
- One pan, easy cleanup, and weeknight-friendly.
- Big, fresh flavor that feels like a mini getaway.
- Fits right into Mediterranean diet recipes and heart-healthy dinner ideas.
The Building Blocks of Mediterranean Flavor
Extra Virgin Olive Oil
The star of easy Mediterranean meals. A good EVOO brings a fruity, peppery finish and those heart-healthy monounsaturated fats. It helps everything caramelize on the pan.
Lemon & Herbs
That Greek lemon-herb vibe is classic for a reason. Lemon juice and zest wake up the whole dish, while oregano and thyme add depth. It’s basically Greek lemon herb sheet pan chicken without the fuss.
Chickpeas
Chickpeas add creamy bites of plant protein and fiber. They soak up flavor and make this one pan Mediterranean chicken and vegetables extra satisfying.
Ready to cook? Here’s the exact recipe I make on repeat.
Aegean Sheet-Pan Chicken with Chickpeas & Lemon-Herb Vegetables
Equipment
- Heavy-duty rimmed sheet pan (13×18 inches)
- parchment
- Large mixing bowl
- small bowl, tongs
- Microplane or zester
- instant-read thermometer
Ingredients
Citrus-Herb Base
- 1½ tablespoons extra-virgin olive oil
- Zest of 1 lemon
- 3 tablespoons fresh lemon juice
- 4 garlic cloves finely minced
- 2 teaspoons dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 teaspoon Dijon mustard
- ½ teaspoon freshly ground black pepper
- 2.5 g fine sea salt about ½ teaspoon Diamond Crystal or ~⅓ teaspoon Morton
Protein & Vegetables
- 6 bone-in skinless chicken thighs (about 1.8 lb / 820 g total)
- 2 medium zucchini halved lengthwise and sliced ½-inch thick
- 1 yellow bell pepper chopped into 1-inch pieces
- 1 large red onion cut into thin wedges
- 1 pint about 300 g cherry or grape tomatoes
- 2½ cups cooked chickpeas rinsed and well drained
Finish
- ⅓ cup pitted low-sodium Kalamata olives rinsed
- 2 tablespoons reduced-fat feta crumbled (optional, light garnish)
- ¼ cup finely chopped fresh parsley
Instructions
- Zest-First Dry Brine : Add lemon zest, half the garlic, oregano, thyme, paprika, pepper, and half the measured salt to a large bowl. Add the chicken thighs, toss to coat thoroughly, and let stand 10 to 15 minutes.
- Bright Marinade : In a small bowl, whisk lemon juice, Dijon, extra-virgin olive oil, and the remaining garlic and salt until emulsified.
- Gloss the Vegetables : On a parchment-lined sheet pan, toss zucchini, bell pepper, red onion, tomatoes, and chickpeas with 2 to 3 tablespoons of the marinade (just enough to lightly coat). Spread into an even layer.
- Stage the Pan ; Nestle the chicken thighs on top of the vegetables, presentation side up, spacing them evenly.
- Roast & Render : Roast at 425°F (220°C) for 20 minutes, until the vegetables begin to soften and the chicken edges look opaque.
- Olives In, Baste & Continue : Scatter the olives over the pan. Spoon 1 to 2 tablespoons of the remaining marinade over the chicken and a few hot spots on the pan. Continue roasting 10 to 12 minutes more, until the chicken reaches 165°F (74°C) at the thickest part (avoid the bone).
- Optional Color Boost : Broil for 1 to 2 minutes to deepen golden edges. Watch closely.
- Finish & Serve : Remove from the oven, sprinkle with parsley and a light crumble of reduced-fat feta (if using). Spoon a little pan jus over each portion.
Notes
Nutrition Facts
Per serving: 1/8 of recipe (estimates calculated from standard USDA data and typical brand values)- Calories: 277 kcal
- Protein: 22.2 g
- Total Fat: 11.4 g
- Saturated Fat: 2.45 g
- Carbohydrates: 21.5 g
- Dietary Fiber: 6.0 g
- Total Sugars: ~6.6 g
- Added Sugars: 0 g
- Cholesterol: 79 mg
- Sodium: 244 mg
Allergens
- Milk: feta (optional)
- Mustard: Dijon
- Olives may be processed in facilities with other allergens.
My Top Tips for a Perfect Result
- Don’t overcrowd the pan. Give the vegetables room so they roast, not steam.
- Rinse the olives. It keeps the brine in check and balances the salt.
- Zest first, then juice. You’ll get max lemon flavor with zero hassle.
- Meal prep win: Roast once, enjoy twice. Leftovers reheat beautifully for lunch.
Frequently Asked Questions (FAQ)
1.What makes this “Mediterranean”?
It centers on whole foods, extra virgin olive oil, vegetables, legumes, and lean protein—core pillars of Mediterranean diet recipes.
2.Is this good for busy weeknights?
Yes! It’s one of my favorite easy Mediterranean meals because everything cooks on one pan with minimal cleanup.
3.Can I swap ingredients?
Absolutely. Keep the spirit of Mediterranean sheet pan chicken with chickpeas, lemon, and herbs. Add artichokes or extra tomatoes, or try a similar Greek lemon herb sheet pan chicken twist.
A Taste of the Good Life
This is the kind of dinner that proves healthy can be crave-worthy. Fresh ingredients, bold flavors, and a laid-back method you’ll return to again and again. Make this Mediterranean sheet pan chicken tonight, and tell me how your family likes it in the comments!
