Sheet Pan Mediterranean Chicken & Zucchini – Easy & Healthy
Enjoy a quick, flavorful, and healthy meal with this Sheet Pan Mediterranean Chicken & Zucchini recipe. Tender chicken thighs are roasted alongside zucchini, bell peppers, and a medley of Mediterranean spices, all on one pan for easy cleanup. Bursting with fresh flavors, this dish is perfect for weeknight dinners, meal prep, or a simple yet satisfying family meal. If you love zucchini-based meals, you’ll also enjoy these Cheesy Zucchini Burrito Boats for a fun and cheesy twist.
Why You’ll Love This Recipe
This Sheet Pan Mediterranean Chicken & Zucchini is the perfect blend of flavor, convenience, and health. Tender chicken thighs roasted with fresh zucchini and bell peppers create a dish that’s vibrant, aromatic, and effortless to prepare. One pan, minimal cleanup, and bold Mediterranean flavors make it a weeknight winner.
Nutritional Information (per serving, approx.)
Knowing the nutrition of your meals helps you enjoy them mindfully. This recipe provides a protein-rich, balanced meal with plenty of vitamins from fresh vegetables, all while being light, wholesome, and satisfying.
- Calories: 350
- Protein: 32g
- Carbohydrates: 10g
- Fat: 20g
- Fiber: 3g
Time Breakdown
Efficient meal planning makes cooking stress-free. With only 10 minutes of prep and 25–30 minutes of roasting, this sheet pan dinner comes together quickly, perfect for busy evenings without compromising on flavor.
- Prep Time: 10 minutes
- Cook Time: 25–30 minutes
- Total Time: 35–40 minutes
Ingredients You’ll Need
Fresh, simple ingredients are key to this Mediterranean-inspired dish. Chicken, zucchini, bell peppers, and a few aromatic spices combine to create a healthy, flavorful meal that’s easy to assemble.
- 4 boneless, skinless chicken thighs
- 2 medium zucchinis, sliced into rounds
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 3 tbsp olive oil
- 2 garlic cloves, minced
- 1 tsp paprika
- 1 tsp dried oregano
- Juice of 1 lemon
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
Condensed Grocery Checklist
Step-by-step instructions guide you through making this dish effortlessly. From seasoning the chicken and vegetables to perfectly roasting them in a single pan, every step is designed for success and convenience. Many of these ingredients are also perfect for making Crispy Zucchini Fritters—a tasty way to enjoy zucchini in a different form.
✔ Chicken thighs
✔ Zucchini
✔ Bell peppers
✔ Olive oil
✔ Garlic
✔ Paprika
✔ Dried oregano
✔ Lemon
✔ Salt & pepper
✔ Fresh parsley
How to Make – Step by Step
Flexibility makes this recipe versatile. Swap proteins, add extra vegetables, or tweak the spices to customize the dish while keeping its healthy Mediterranean essence intact.
- Preheat Oven: Preheat your oven to 400°F (200°C).
- Prepare Chicken & Veggies: In a large bowl, toss chicken thighs, zucchini, and bell peppers with olive oil, garlic, paprika, oregano, salt, and pepper.
- Arrange on Sheet Pan: Spread chicken and vegetables evenly on a lined sheet pan, ensuring nothing overlaps too much.
- Roast: Bake for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
- Finish & Serve: Squeeze lemon juice over the top, sprinkle with fresh parsley, and serve immediately.
Ingredient Swaps & Variations
Presentation and pairing can elevate any dish. Learn how to serve this sheet pan meal with sides like salad, couscous, or warm bread for a complete, satisfying dinner experience.
- Swap chicken thighs for chicken breasts or turkey cutlets for a leaner option.
- Add cherry tomatoes, red onion, or eggplant for extra Mediterranean flavor.
- Use different spices like cumin or smoked paprika to customize the flavor.
- Serve over couscous, quinoa, or rice for a complete meal.
Serving Suggestions
This Sheet Pan Mediterranean Chicken & Zucchini is versatile enough to serve on its own or as part of a larger meal. Pair it with a fresh green salad, a side of couscous, quinoa, or warm pita bread to create a complete, satisfying dinner. For added flavor and texture, drizzle a little extra olive oil or sprinkle some crumbled feta on top just before serving. It’s perfect for weeknight dinners, casual gatherings, or meal prep for the week ahead. For a refreshing drink pairing, try my Refreshing Mint Mocktail.
Storing Tips
Proper storage helps maintain the flavor and texture of your dish. These tips show how to enjoy leftovers without compromising taste or quality.
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat gently in the oven or microwave to preserve texture and flavor.
- Not recommended for freezing, as zucchini can become mushy after thawing.
Chef’s Special Tips
Small kitchen techniques make a big difference. Learn how to slice vegetables evenly, avoid overcrowding the pan, and enhance the flavor with optional marinades for a perfectly roasted meal every time.
- Make sure to slice vegetables evenly for uniform cooking.
- Avoid overcrowding the pan; leaving space allows the chicken and veggies to roast rather than steam.
- For extra flavor, marinate the chicken in olive oil, lemon, and herbs for 30 minutes before roasting.
Conclusion
This Sheet Pan Mediterranean Chicken & Zucchini recipe is a healthy, flavorful, and fuss-free meal that’s perfect for busy weeknights or casual gatherings. With minimal prep, bold Mediterranean flavors, and easy cleanup, it’s a recipe you’ll want to make again and again. Enjoy tender chicken, perfectly roasted zucchini, and vibrant vegetables all in one pan.