Sheet Pan Mediterranean Chicken Bake
I love making sheet pan meals. They’re quick, easy, and can be as limitlessly inspiring as your imagination permits. And one pan means that your oven does all the work and clean up is a breeze!
You can choose any protein, veggies, and sauce (or no sauce) you want. Once you get the hang of it, you become your own professional sheet pan chef!
So let’s start with one of my favorites which I make it a number of different ways, depending on the mood (and what I have in my fridge).
The constants in this meal? Chicken (you can use breasts or leg quarters like I did), cherry tomatoes, purple onions, and feta. The rest is completely up to you. And I’ll show you a couple of different variations you can try.
4 chicken leg quarters or 4-6 thighs, bone in and skin on
1 red onion cut into eighths
2 cups cherry tomatoes
Sauce:
2 cloves garlic crushed
1/2 cup olive oil
3 tbsp organic balsamic vinegar
1 tsp organic smoked paprika
2 tsp organic thyme
1 tsp freshly ground pepper
Option 1 - Mediterranean Chicken Bake
Option 2 - Greco-Russian Chicken Bake
small purple cabbage, sliced
Option 3 - Your Choice
Be creative and add any veggies you’d like (e.g., broccoli, cauliflower, asparagus, peas, potatoes, brussels sprouts, etc.)
2 tbsp chopped fresh parsley, minced
1/4 cup chopped or crumbled feta cheese, cubed into 1/2” pieces (omit for Paleo/Whole30)
Directions
Preheat the oven to 400 degrees and lightly grease a large, stainless steel baking sheet with olive oil
Soak your produce to cleanse it from pesticides, then cut and prep your veggies and mince the parsley
Prepare the sauce by adding olive oil, vinegar, garlic, paprika, and thyme to a glass mixing bowl or a measuring cup and mixing everything together.
Put the onions, peppers, and tomatoes into a glass mixing bowl, add 3-4 tablespoons of the sauce, and mix everything together, making sure that the sauce is spread evenly
Pour the veggies out onto your greased baking sheet and spread them out evenly.
Sprinkle the veggies with salt and minced parsley and stick them in the oven for about 10 minutes before adding the chicken.
If you are doing potatoes, wash them well with a vegetable brush and boil them skin on until you can pierce them with a fork, about 20-30 minutes, depending on the size of the potatoes
After the veggies have been in the oven for about 10 minutes, place the chicken pieces on top of the veggies and brush them generously (top and bottom) with the sauce and sprinkle with coarse kosher salt and and minced parsley. Bake for 25 minutes.
While the chicken is in the oven, cube the feta cheese
Take the potatoes off the stove, drain them and let them cook a bit before peeling
When your 25 minute timer goes off, remove the tray from the oven and add the feta l, artichokes, and olives. Brush the remaining sauce over the chicken and veggies, and return the tray to the oven for another 10 minutes.
Peel the potatoes (pro tip: they are easiest to peel when they are still hot!), cut them in thick slices and arrange on plates. Sprinkle them with salt and minced parsley.
Transfer the chicken and veggies onto the plates, squeeze some fresh lemon over the food, sprinkle with the remaining minced parsley, and serve.
VISUAL RECIPE
1. Preheat the oven to 400 degrees and lightly grease a large, stainless steel baking sheet with olive oil
2. If you have a Kangen Machine, soak your produce in 11.5 alkaline water for 5 minutes to remove any traces of pesticides, then cut and prep your veggies and mince the parsley
3. Prepare the sauce by adding olive oil, vinegar, garlic, paprika, and thyme to a glass mixing bowl or a measuring cup and mixing everything together.
4. Put the onions, peppers, and tomatoes into a glass or stainless steel mixing bowl, add 3-4 tablespoons of the sauce, and mix everything together, making sure that the sauce is spread evenly
5. Pour the veggies out onto your greased baking sheet and spread them out evenly.
6. Sprinkle the veggies with salt and minced parsley and stick them in the oven for about 10 minutes before adding the chicken.
7. If you are doing potatoes, wash them well with a vegetable brush and boil them skin on until you can pierce them with a fork, about 20-30 minutes, depending on the size of the potatoes..
8. After the veggies have been in the oven for about 10 minutes, place the chicken pieces on top of the veggies and brush them generously (top and bottom) with the sauce and sprinkle with coarse kosher salt and and minced parsley. Bake for 25 minutes.
9. While the chicken is in the oven, cube the feta cheese
10. Take the potatoes off the stove, drain them and let them cook a bit before peeling.
11. When your 25 minute timer goes off, remove the tray from the oven and add the feta l, artichokes, and olives. Brush the remaining sauce over the chicken and veggies, and return the tray to the oven for another 10 minutes.
12. Peel the potatoes (pro tip: they are easiest to peel when they are still hot!), cut them in thick slices and arrange on plates. Sprinkle them with salt and minced parsley.
13. Transfer the chicken and veggies onto the plates, squeeze some fresh lemon over the food, sprinkle with the remaining minced parsley, and serve.
ABOUT THE AUTHOR
Victoria Gregory is an Integrative Nutritionist and founder of NEWTRITION NEWYOU. Her focus—whether with private clients, readers of her blog, or her followers on social media— is whole body wellness, incorporating whole-food nutrition, supplementation, exercise, toxin-free living, and mindset coaching. Victoria’s personal mission is to help make the world a healthier place, one person at a time, and she has helped thousands of people find joy and self-love through better eating habits and mindfulness. Learn more about Victoria.