Healthy Low Calorie One-Pan Mediterranean Chicken – Easy, Flavorful, and Weeknight-Friendly

This is the kind of dinner that makes you feel good before you even sit down to eat. It’s bright, aromatic, and comes together in one pan with hardly any fuss. The chicken is juicy, the veggies are tender, and the seasonings bring that classic Mediterranean pop of lemon, garlic, and herbs.

Cleanup is minimal, and it’s light enough for a weekday while still tasting like a treat. If you’re looking for a reliable, healthy go-to, this one checks every box.

Healthy Low Calorie One-Pan Mediterranean Chicken - Easy, Flavorful, and Weeknight-Friendly

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1.5 pounds boneless, skinless chicken breasts or thighs (trimmed)
• 1 medium red onion, sliced into wedges
• 1 red bell pepper, sliced
• 1 small zucchini, sliced into half moons
• 1 cup cherry tomatoes, whole or halved
• 1/2 cup pitted Kalamata olives (optional but classic)
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• Zest of 1 lemon and juice of 1 large lemon
• 1.5 teaspoons dried oregano
• 1 teaspoon dried thyme (or 1 tablespoon fresh)
• 1 teaspoon smoked paprika (optional for warmth)
• 1/2 teaspoon crushed red pepper flakes (optional for heat)
• Salt and black pepper to taste
• 1/4 cup low-sodium chicken broth or water
• 2 tablespoons capers, rinsed (optional)
• 1/4 cup crumbled feta (for serving)
• Fresh parsley or dill, chopped, for garnish

Method

 

1. Preheat and prep: Heat your oven to 400°F (200°C). Pat the chicken dry with paper towels and season both sides with salt, pepper, and half the oregano.
2. Mix the marinade: In a small bowl, stir together olive oil, garlic, lemon zest, lemon juice, thyme, smoked paprika, and red pepper flakes. Set aside.
3. Assemble the pan: Add the onion, bell pepper, zucchini, and tomatoes to a large sheet pan or oven-safe skillet. Toss with half the marinade and a pinch of salt. Spread into an even layer.
4. Nestle the chicken: Place the chicken on top of the vegetables. Spoon the remaining marinade over the chicken. Scatter olives and capers around the pan. Pour the chicken broth into the pan edges to keep things moist.
5. Roast: Bake for 20–25 minutes for breasts or 25–30 minutes for thighs, until the chicken reaches an internal temperature of 165°F (74°C) and the veggies are tender.
6. Optional broil: For light char and extra flavor, broil for 2–3 minutes at the end. Watch closely to avoid burning.
7. Finish and serve: Sprinkle with feta and fresh herbs. Taste and adjust with a squeeze more lemon or a pinch of salt. Serve as-is or with a small portion of brown rice, quinoa, or cauliflower rice.

What Makes This Recipe So Good

• One-pan simplicity: Everything cooks together, so there’s no juggling pots or washing extra dishes.
• Big Mediterranean flavor: Lemon, olive oil, garlic, oregano, and fresh herbs bring bold, clean taste.
• Light yet satisfying: Lean protein and fiber-rich veggies keep calories down and fullness up.
• Flexible and forgiving: Swap the veggies, skip the olives, or use what you have—this recipe still works.
• Meal-prep friendly: Stores well and reheats nicely, so you can cook once and enjoy twice.

Ingredients

• 1.5 pounds boneless, skinless chicken breasts or thighs (trimmed)
• 1 medium red onion, sliced into wedges
• 1 red bell pepper, sliced
• 1 small zucchini, sliced into half moons
• 1 cup cherry tomatoes, whole or halved
• 1/2 cup pitted Kalamata olives (optional but classic)
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• Zest of 1 lemon and juice of 1 large lemon
• 1.5 teaspoons dried oregano
• 1 teaspoon dried thyme (or 1 tablespoon fresh)
• 1 teaspoon smoked paprika (optional for warmth)
• 1/2 teaspoon crushed red pepper flakes (optional for heat)
• Salt and black pepper to taste
• 1/4 cup low-sodium chicken broth or water
• 2 tablespoons capers, rinsed (optional)
• 1/4 cup crumbled feta (for serving)
• Fresh parsley or dill, chopped, for garnish

How to Make It

1. Preheat and prep: Heat your oven to 400°F (200°C). Pat the chicken dry with paper towels and season both sides with salt, pepper, and half the oregano.
2. Mix the marinade: In a small bowl, stir together olive oil, garlic, lemon zest, lemon juice, thyme, smoked paprika, and red pepper flakes.

   Set aside.

3. Assemble the pan: Add the onion, bell pepper, zucchini, and tomatoes to a large sheet pan or oven-safe skillet. Toss with half the marinade and a pinch of salt. Spread into an even layer.
4. Nestle the chicken: Place the chicken on top of the vegetables.

   Spoon the remaining marinade over the chicken. Scatter olives and capers around the pan. Pour the chicken broth into the pan edges to keep things moist.

5. Roast: Bake for 20–25 minutes for breasts or 25–30 minutes for thighs, until the chicken reaches an internal temperature of 165°F (74°C) and the veggies are tender.
6. Optional broil: For light char and extra flavor, broil for 2–3 minutes at the end.

   Watch closely to avoid burning.

7. Finish and serve: Sprinkle with feta and fresh herbs. Taste and adjust with a squeeze more lemon or a pinch of salt. Serve as-is or with a small portion of brown rice, quinoa, or cauliflower rice.

Keeping It Fresh

• Storage: Let it cool, then store in airtight containers for up to 4 days in the fridge.
• Reheat gently: Warm in a skillet over medium-low heat with a splash of water or broth, or microwave in short bursts to avoid drying out the chicken.
• Add brightness later: Stir in fresh herbs and a squeeze of lemon after reheating to refresh the flavors.
• Freeze tips: You can freeze the cooked chicken, but the veggies may soften more after thawing.

  If freezing, do so without tomatoes and add fresh ones when reheating.

Health Benefits

• Lean protein: Chicken supports muscle repair and keeps you full, with fewer calories than many red meats.
• Heart-healthy fats: Extra-virgin olive oil adds monounsaturated fats linked to better heart health and improved satiety.
• Fiber and antioxidants: Vegetables like tomatoes, peppers, and zucchini add fiber, vitamins C and A, and beneficial plant compounds.
• Lower sodium options: Using low-sodium broth and rinsed capers keeps salt in check while preserving flavor.
• Balanced plate: Protein, healthy fats, and fiber help steady energy and curb cravings.

Pitfalls to Watch Out For

• Dry chicken: Overcooking is the main culprit. Use an instant-read thermometer and pull it at 165°F.
• Watery pan: Crowding vegetables can create steam. Use a large pan and don’t overload it.
• Too salty: Olives, capers, and feta add salt.

  Balance with low-sodium broth and season lightly at first.

• Bland flavor: Don’t skip the lemon zest and fresh herbs. They’re small steps with big payoff.
• Uneven cooking: Cut vegetables into similar sizes and place thicker pieces toward the pan edges where heat is higher.

Variations You Can Try

• Artichoke addition: Add drained artichoke hearts for extra fiber and tang.
• Herb swap: Use basil and oregano in summer, dill and parsley in cooler months.
• Spice it up: Add harissa or a pinch of cumin for a deeper, smoky flavor.
• Low-carb boost: Toss in cauliflower florets instead of bell pepper to reduce carbs further.
• Legume love: Add a cup of canned chickpeas (rinsed) for extra fiber and plant protein.
• Fish twist: Swap chicken for firm white fish like cod; bake 10–12 minutes instead.
• Grain bowl: Serve over farro or quinoa with extra lemon and herbs for a hearty meal.

FAQ

Can I use chicken thighs instead of breasts?

Yes. Thighs are juicy and forgiving.

Just add a few extra minutes and check for 165°F in the thickest part.

Do I need to marinate the chicken first?

Not required. The high-heat roast and flavorful pan sauce do the job. If you want, marinate for 30 minutes to 2 hours for extra depth.

Is this recipe good for meal prep?

Absolutely.

Portion into containers with a small serving of quinoa or cauliflower rice. Add fresh herbs and lemon after reheating to perk it up.

How can I make it dairy-free?

Skip the feta or use a dairy-free alternative. Everything else is naturally dairy-free.

What if I don’t like olives or capers?

Leave them out.

Add a bit more lemon juice and a pinch of salt to keep the balance of briny and bright.

Can I make it on the stovetop?

Yes. Sear the chicken first, remove it, sauté the veggies, add broth and seasonings, then return the chicken and cover until cooked through. Finish with lemon, herbs, and feta.

How many calories per serving?

Depending on portions and add-ins, a serving typically lands around 300–400 calories without grains.

Using chicken breasts keeps it lighter.

Final Thoughts

This Healthy Low Calorie One-Pan Mediterranean Chicken is the kind of recipe that earns a regular spot in your rotation. It’s fast, flexible, and full of flavor without weighing you down. With simple ingredients and a bright finish, it turns an ordinary night into something you’ll actually look forward to.

Make it once, tweak it to your taste, and you’ll have a weeknight staple that feels fresh every time.