Mediterranean Chicken Sheet Pan Dinner

Did you know that the average American spends over 37 minutes per day on meal preparation and cleanup?

What if we told you that this mediterranean chicken sheet pan dinner could cut that time in half while
delivering a nutritious and flavorful meal your whole family will love?

Ingredients

• 4 boneless, skinless chicken breasts (about 1 1/2 lbs)
• 1 red onion, sliced into wedges
• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 zucchini, sliced into half-moons
• 1 pint cherry tomatoes, halved
• 1/4 cup kalamata olives, pitted and halved
• 3 tbsp olive oil
• 2 tsp dried oregano
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish (optional)
  Substitution ideas: Use boneless, skinless chicken thighs for a richer flavor, or swap in your favorite
  seasonal vegetables like asparagus, eggplant, or summer squash.

Timing
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
That’s right – this mediterranean chicken sheet pan dinner comes together in just 40 minutes, which is 46%
less time than the average American spends on a homemade dinner!

Step-by-Step Instructions
Step 1: Preheat and Prepare
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup.

Step 2: Season the Chicken
In a small bowl, mix together the oregano, smoked paprika, garlic powder, salt, and pepper. Place the
chicken breasts on the prepared baking sheet and brush with 1 tbsp of olive oil. Sprinkle the seasoning
mixture evenly over the chicken.
Pro Tip: For extra flavor, let the seasoned chicken marinate in the fridge for 30 minutes before cooking.

Step 3: Prepare the Vegetables
In a large bowl, toss the sliced onion, bell peppers, zucchini, and cherry tomatoes with the remaining 2 tbsp
of olive oil. Season with salt and pepper to taste.

Step 4: Assemble and Bake
Arrange the seasoned vegetables around the chicken on the baking sheet, ensuring everything is in a single
layer. Scatter the kalamata olives over the top. Bake for 25 minutes, or until the chicken is cooked through
and the vegetables are tender and lightly caramelized.
Pro Tip: For extra crispy vegetables, broil the sheet pan for the last 3-5 minutes of cooking.

Step 5: Garnish and Serve
Remove the sheet pan from the oven and let it cool for 5 minutes. Garnish with fresh parsley, if desired.
Serve the mediterranean chicken sheet pan dinner warm, enjoying the vibrant flavors and colors of this easy
one-pan meal.

Nutritional Information
Serving Size: 1 chicken breast with vegetables
Calories: 380
Total Fat: 17g
Saturated Fat: 2.5g
Cholesterol: 85mg
Sodium: 520mg
Total Carbohydrates: 14g
Dietary Fiber: 4g
Total Sugars: 7g
Protein: 38g
Vitamin A: 35% DV
Vitamin C: 190% DV
Calcium: 6% DV
Iron: 10% DV

Healthier Alternatives for the Recipe

1. Use skinless chicken breasts to reduce the fat content.
2. Increase the vegetable portion to boost fiber and nutrient intake.
3. Swap olive oil for cooking spray to minimize added fats.
4. Opt for low-sodium olives to cut back on salt.
5. Serve over quinoa or brown rice for a whole grain option.
   Adapting this mediterranean chicken sheet pan dinner to suit your dietary needs is simple with these
   healthy tweaks!

Serving Suggestions
This versatile dish pairs well with a variety of sides:

• Serve over a bed of leafy greens for a nutrient-packed salad.
• Accompany with crusty whole-grain bread to soak up the flavorful juices.
• Pair with a side of hummus and pita chips for a Mediterranean-inspired appetizer.
• Spoon leftovers into warm tortillas for a quick and tasty wrap.
  No matter how you choose to enjoy it, this mediterranean chicken sheet pan dinner is sure to become a
  family favorite.

Common Mistakes to Avoid

1. Overcrowding the pan: Ensure ingredients are spread in a single layer to allow for even cooking and
   caramelization.
2. Using skin-on chicken: While flavorful, leaving the skin on can add unnecessary fat to the dish. Opt for
   skinless cuts instead.
3. Not adjusting seasoning amounts: If using kosher salt or coarse ground pepper, you may need to increase
   the amounts slightly.
4. Skipping the parchment paper: Lining your baking sheet with parchment makes for quicker cleanup and
   prevents sticking.
   By steering clear of these common pitfalls, you’ll achieve the best results every time you make this
   mediterranean chicken sheet pan dinner.

Storing Tips for the Recipe
Refrigerator: Store leftover mediterranean chicken and vegetables in an airtight container for up to 4 days.
Reheat in the microwave or oven until warmed through.
Freezer: Cool the dish completely before transferring to freezer-safe containers. Freeze for up to 3 months.
Thaw overnight in the refrigerator before reheating.
Meal Prep: Chop vegetables and mix seasoning blends ahead of time for even faster assembly on busy
weeknights.
With proper storage techniques, you can enjoy this delicious and healthy mediterranean chicken sheet pan
dinner whenever the craving strikes!

Conclusion
This mediterranean chicken sheet pan dinner is a game-changer for busy home cooks seeking a delicious,
nutritious, and easy meal. With vibrant flavors, customizable ingredients, and minimal cleanup, it’s no
wonder this dish has become a staple in kitchens everywhere. So, preheat your oven, grab your sheet pan,
and get ready to savor the mouthwatering tastes of the Mediterranean in just 40 minutes! Try it tonight and
share your experience with us in the comments below.

FAQs

1. 
   

   Can I use boneless, skinless chicken thighs instead of breasts?
   Absolutely! Boneless, skinless chicken thighs are a great option for this recipe, offering a richer flavor and
   juicier texture. Just adjust the cooking time accordingly, as thighs may take a few minutes longer to cook
   through.

   
   
2. 
   

   Is there a vegetarian alternative to chicken?
   Yes! You can easily make this dish vegetarian by swapping the chicken for extra-firm tofu or canned
   chickpeas. Press and cube the tofu, or drain and rinse the chickpeas, then toss with the seasoning blend
   before adding to the sheet pan.

   
   
3. 
   

   How can I make this recipe spicier?
   To add some heat to your mediterranean chicken sheet pan dinner, sprinkle crushed red pepper flakes or
   cayenne pepper over the chicken and vegetables before baking. You can also serve the dish with hot sauce
   or sriracha on the side.

   
   
4. 
   

   What other vegetables can I use in this recipe?
   Feel free to get creative with your vegetable choices! Some other delicious options include asparagus, green
   beans, eggplant, mushrooms, and cauliflower. Just keep in mind that harder vegetables may need a few
   extra minutes in the oven.

   
   
5. 
   

   Can I make this dish ahead of time?
   Yes, you can prep the ingredients ahead of time for even faster assembly on busy weeknights. Chop the
   vegetables and mix the seasoning blend, then store them separately in the refrigerator until you’re ready to
   cook. You can also fully assemble the dish and refrigerate it for up to 24 hours before baking.