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

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
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.