If you’re looking for a super healthy high-protein low-calorie dinner idea, you are going to love this easy Mediterranean Chicken Sheet Pan Dinner. It comes together with just a couple of whole foods ingredients and in 35 minutes start to finish.
Easy Mediterranean Chicken Sheet Pan Dinner Recipe
Super healthy, easy to make, and packed with protein, this Mediterranean Chicken Sheet Tray dinner combines juicy chicken thighs with fresh vibrant veggies and salty olives making it the perfect weeknight meal when you want something nutritious and delicious.
PREP TIME
5 minutes
COOK TIME
30 minutes
TOTAL TIME
35 minutes
We are huge fans of sheet pan dinners because they are easy to make and even easier to clean up. They typically combine whole ingredients making them healthy weeknight options that are perfectly nutritious without being overly complicated or creating a long shopping list.
This Mediterranean sheet pan chicken dinner features chicken thighs, red onion, and cherry tomatoes with delicious salty black olives.
It’s a super easy dinner to make any night of the week but is delicious enough to serve to guests as well!
This delicious dinner is a great high-protein low-calorie option so you can enjoy while hitting your nutrition goals.
Why We Love Sheet Pan Meals
I’m not exaggerating when I say that sheet pan meals make the perfect weeknight dinner. They are quick to make, healthy, and super easy to clean up. That’s why we keep recipes like this Mediterranean chicken sheet pan dinner in our monthly rotation.
Just by throwing a high-quality source of protein on a tray with fresh veggies, and some herbs and seasonings, you can make delicious recipes that are budget-friendly and take minimal effort.
They make great easy weeknight dinner recipes that you can throw together last minute for a delicious meal even if your week is filled with busy nights.
But the real magic of sheet pan recipes comes into play in the clean-up. If you did your job right, all you will need to do is package up your leftovers and throw out the foil. If you had some leakage, a quick wash will be all that’s required!
The Key Ingredients in this Chicken Tray Bake
Combining the unique flavors of the Mediterranean in a simple yet delicious dinner makes this one of the recipes that we return to again and again.
- Boneless Chicken Thighs: Boneless skinless chicken thighs are the base of this recipe adding tons of protein that will keep you full and satisfied for hours.
- Fresh Veggies: Red onion, garlic, and cherry tomatoes are the holy trinity of Mediterranean cooking and impart so much fresh flavor.
- Lemon: In this recipe, you get both the sweet caramelized lemon flavor from the baked lemon slices along with the zing of the fresh juice squeezed on top before serving.
- Kalamata Olives: Salty and savory kalamata olives offer a punch of flavor that takes this dish from basic to unforgettable.
- Fresh Herbs: The addition of a little bit of fresh parsley adds a much-needed pop of green. Plus, did you know that fresh herbs are often even healthier than the dark leafy greens we normally think of like spinach and kale?
How to Make this Chicken Sheet Pan Dinner
It doesn’t get much easier, or more fool-proof than this easy Mediterranean chicken sheet pan dinner. With just a handful of ingredients and no active cooking, it’s really a set-it-and-forget-it type of meal.
- Lay all the ingredients down in a single layer: Line a large baking sheet with foil and layer on the chicken, onions, cherry or grape tomatoes, and whole garlic cloves. Toss in olive oil, sea salt, and red pepper flakes.
- Bake for 30 Minutes: Add the sheet tray to an oven preheated to 420 degrees f and bake until the chicken is golden brown and has an internal temperature of 160 degrees (about 30 minutes). When you have 10 minutes left, remove the tray, add the olives, and return to the oven. You can increase the cooking time if you prefer more tender chicken.
- Garnish with Fresh Lemon and Parsley: For best results, remove the sheet tray from the oven and garnish with fresh parsley and a squeeze of lemon juice before serving. You can also freshly ground black pepper for a little extra kick.
Tasty Additions
If you’re in the mood for a more hearty dinner, there are all kinds of things you can add to this easy dinner to make it more filling.
- Feta Cheese: A sprinkling of crumbled feta adds a delicious saltyness that perfectly compliments the other flavors.
- Crusty Bread: A nice slice of crusty bread on the side is the perfect way to soak up the juices.
- Baby Potatoes: You can easily throw on some baby potatoes and add an extra 10 minutes to the bake time for a delicious and satisfying carb.
- Tzatziki Sauce: A side of this delicious and creamy yogurt dill sauce pairs perfectly with this dish.
What Makes This Easy Dinner So Healthy
This dinner really focuses on whole fresh ingredients with no processed foods or sugar. This makes it a high-protein low-calorie dinner option that’s still packed with flavor.
This recipe comes in at about 420 calories with 36 grams of protein and 24 grams of fat. It has 9 grams of net carbs making it a great low carb dinner option too.
How to Store This Sheet Pan Mediterranean Chicken Recipe
Store leftovers in an airtight container for up to 3 days. We love to double this recipe and keep the leftovers from meal prep for lunch the next day.
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Mediterranean Chicken Sheet Pan Dinner
Ingredients
- 8 chicken thighs
- 12 oz cherry tomatoes (perferrably on the vine)
- 2 small red onions
- 8 cloves garlic
- 8 oz kalamata olives (with or without the pit)
- 1 lemon
- 1 bunch fresh parsley
- 2 tbsp olive oil
- 1 tsp chili flakes (Aleppo is best)
Instructions
- Preheat your oven to 420 degrees.
- Arrange your 8 chicken thighs on a foil lined sheet pan. Toss them in 1 tbsp olive oil and a heavy sprinkle of salt and chili flakes. I like Aleppo chili because it adds a bit of smokiness.
- Peel and thinly slice the onions. Thinly slice half a lemon and peel the whole garlic cloves.
- Arrange the onion slices, lemon, garlic cloves, and tomatoes on the vine and add the remaining tbsp of olive oil and another sprinkle of salt.
- Add the sheet tray to the oven and bake for 20 minutes.
- Remove the tray from the oven and add the olives. Rotate the tray and bake for another 10 minutes.
- In the meantime finely chop a couple tablespoons of parsley.
- Plate the chicken and veggies and top with chopped parsley and a fresh squeeze of lemon before enjoying.
More ideas you’ll love
- Easy Avgolemono Soup Recipe (Greek Lemon & Egg Chicken Soup)
- Slow Cooker Chicken Tinga (Guisado’s Copycat Recipe)
- Slow Cooker Bone Broth
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