Escape the ordinary weeknight grind with a dish that channels the bold spirit of North African markets, where spices like harissa ignite simple ingredients into something magnetic and memorable, all while keeping things light and lively on the health front. If nutritious dinners have ever felt trapped in a cycle of monotony or heavy compromises, the Mediterranean style liberates them with flair—infusing lean proteins, colorful veggies, and aromatic rubs for meals that thrill without the toil. Savor the simplicity of this Mediterranean chicken recipe, a sheet-pan sensation of harissa-rubbed chicken, crispy chickpeas, and sweet potatoes, crowned with a fresh yogurt-herb sauce—gluten-free, effortlessly assembled, and a heart-smart triumph that’s bound to claim a spot in your regular rotation.
Why This Will Be Your New Favorite Dinner
Honestly, what’s not to love about a meal that’s delicious, easy, and good for you? This has quickly become one of my go-to easy Mediterranean dinner ideas, and I know you’ll feel the same.
The best part?
- Effortless Cleanup: Everything comes together on a single sheet pan. We’re talking minimal mess and maximum flavor, which is a weeknight dinner dream come true.
- Bold, Delicious Flavor: The smoky, fragrant harissa rub combined with the sweet potatoes and a cooling herb-yogurt sauce is just a showstopper. This is a truly healthy harissa chicken recipe that doesn’t skimp on taste.
- Packed with Goodness: You’re getting lean protein, fiber-rich chickpeas, and vitamin-packed veggies, all brought together with heart-healthy olive oil.
- Naturally Allergy-Friendly: There’s no gluten or dairy in the main dish, making this a fantastic gluten free Mediterranean chicken recipe that everyone at the table can enjoy.
The Magic is in the Ingredients
The beauty of Mediterranean cooking is letting simple, high-quality ingredients shine. Here are a couple of the all-stars in this dish that make it so special.
Extra Virgin Olive Oil
If there’s one ingredient that’s the heart and soul of Mediterranean cooking, it’s a good extra virgin olive oil. It’s not just for cooking; it’s a source of flavor! A quality EVOO adds a slightly peppery, fruity note that you just can’t get from other oils. Plus, it’s packed with healthy monounsaturated fats and antioxidants that are central to the diet’s heart-healthy benefits.
Chickpeas (Garbanzo Beans)
I love adding chickpeas to my sheet pan meals! They get wonderfully crispy on the outside while staying creamy on the inside, adding a fantastic texture. More importantly, they are a plant-based powerhouse of fiber and protein, making the whole meal more satisfying and filling. They help turn a simple dinner into a nutritionally balanced feast.
Answering Your Questions About This Mediterranean Chicken Recipe
When you’re new to this way of eating, it’s natural to have questions! I know I did. Here are a couple of common ones I get all the time.
1.What is a typical Mediterranean dinner?
A typical Mediterranean dinner looks a lot like this recipe! It centers around a plate that’s full of color. You’ll usually find a healthy protein like fish or chicken, a generous portion of vegetables, a source of healthy fat like olive oil, and often a whole grain or a legume like the chickpeas we’re using here. It’s less about strict rules and more about a beautiful, balanced plate.
2.Is chicken a part of the Mediterranean diet?
Absolutely! While the Mediterranean diet is famous for its emphasis on fish, poultry like chicken and turkey is definitely enjoyed in moderation. The key is to choose lean cuts (like the skinless chicken breast we’re using) and prepare them with healthy fats and lots of herbs and spices instead of heavy sauces.
Okay, I know you’re ready to get cooking. Here’s everything you need to bring a taste of the Mediterranean sunshine into your kitchen!
Sheet-Pan Harissa Chicken and Chickpeas
Ingredients
For the Smoky Lemon-Harissa Rub & Sheet Pan:
- 2 ½ lbs boneless skinless chicken breasts, cut into 2-inch chunks
- 3 lbs sweet potatoes about 3 medium, scrubbed and diced into ¾-inch cubes
- 1 15.5-ounce can chickpeas, rinsed and thoroughly drained
- 2 large red onions cut into thick wedges
- ⅓ cup extra virgin olive oil
- 4 cloves garlic minced
- 2 tsp smoked paprika
- 2 tsp ground cumin
- 1 tsp chili powder
- ½ tsp ground caraway seed
- Zest of 1 lemon
- ½ tsp kosher salt
- ¼ tsp black pepper
For the Cooling Trio-Herb Yogurt Sauce:
- 1 ½ cups plain 0% fat Greek yogurt
- 1 cup fresh cilantro packed (leaves and tender stems)
- ½ cup fresh flat-leaf parsley packed
- ¼ cup fresh mint leaves
- 1 tbsp lemon juice
- 1 tbsp extra virgin olive oil
- ¼ tsp kosher salt
Instructions
- Preheat your oven to 400°F (205°C) and line a large rimmed baking sheet with parchment paper.
- In a small bowl, prepare the rub by whisking together the minced garlic, smoked paprika, cumin, chili powder, caraway, lemon zest, ½ tsp kosher salt, and black pepper. Pour in ¼ cup of the extra virgin olive oil (reserving the rest) and stir until a fragrant paste forms.
- Place the diced sweet potatoes, rinsed chickpeas, and red onion wedges directly onto the prepared baking sheet. Drizzle with the remaining olive oil. Add half of the prepared harissa rub to the pan and use your hands to toss everything together until evenly coated. Spread the mixture into a single, even layer.
- Pat the chicken breast chunks dry and place them in a large bowl. Add the remaining harissa rub and toss until the chicken is thoroughly coated on all sides. Arrange the coated chicken pieces amongst the vegetables on the sheet pan, ensuring nothing is overcrowded. Use a second sheet pan if necessary.
- Transfer the sheet pan to the oven and roast for 25-30 minutes. The chicken is done when its internal temperature reaches 165°F (74°C) and the sweet potatoes are tender.
- While the chicken and vegetables roast, prepare the sauce. Combine all sauce ingredients—Greek yogurt, cilantro, parsley, mint, lemon juice, 1 tbsp olive oil, and ¼ tsp salt—in a blender. Blend until completely smooth and vibrantly green.
- To serve, divide the roasted vegetable and chickpea medley among six bowls. Top each with a portion of the harissa-rubbed chicken. Drizzle generously with the trio-herb yogurt sauce.
Notes
Nutrition Information
(per serving)- Calories: 753 kcal
- Protein: 72 g
- Fat: 21 g
- Saturated Fat: 3.2 g
- Carbohydrates: 66 g
- Fiber: 11 g
- Sodium: 362 mg
- Added Sugars: 0 g
Concluding Thoughts
I truly hope you love the warmth and flavor of this dish. It’s more than just food; it’s a celebration of a lifestyle that’s sustainable, joyful, and incredibly delicious. Making a meal like this reminds me that eating well is about abundance, not restriction. Give this Mediterranean chicken recipe a try—I have a feeling it will become a favorite in your home, too.
Let me know what you think in the comments below!
