Delicious & Healthy Greek Sheet Pan Chicken: An Easy Mediterranean Meal
Discover the ultimate weeknight hero with this incredible Greek Sheet Pan Chicken recipe! It’s a nutritious and profoundly satisfying dish, bursting with vibrant lemon and aromatic Mediterranean flavors. Best of all, it’s incredibly simple to prepare and clocks in at just 4 WW points per serving, making it a smart choice for healthy eating. If you’re a fan of the fresh, bold tastes of the Mediterranean, you’re going to adore this easy dinner solution. This versatile dish is perfect served in a bowl, over a crisp green salad, or tucked into a warm, soft pita. Each bite offers a harmonious blend of perfectly moist, tender chicken and beautifully roasted vegetables, providing a wonderful boost of essential vitamins and lean protein. It’s a meal that not only tantalizes your taste buds but also helps you stay on track with your healthy eating goals, making smart, Weight Watchers-friendly decisions effortless.
I am a huge advocate for sheet pan bakes because they revolutionize mealtime, drastically cutting down on active kitchen time and simplifying cleanup. The beauty of this recipe lies in its convenience: you can easily chop all the vegetables ahead of time and store them in a sealed bag in the refrigerator, ready to be spread onto a sheet pan and baked when you are. This makes it an absolute lifesaver for those extra busy weeknights when your time and energy are at a premium. Furthermore, if you’re into meal prepping over the weekend, this recipe easily doubles, ensuring you have delicious, healthy leftovers to enjoy all week long, saving you precious time and effort during the bustling work week.
Why This Greek Sheet Pan Chicken Recipe is a Must-Try
- Effortless Sheet Pan Meal: Sheet pan meals are the ultimate solution for simplifying busy weeknight dinners. They are renowned for their minimal cleanup, as most of the cooking takes place on a single pan, allowing your oven to do the majority of the heavy lifting. This particular recipe includes an optional step to sear the chicken briefly before baking. While this quick sear significantly enhances the flavor and gives the chicken a beautiful, golden-brown color, it can be skipped if you’re truly pressed for time without compromising the delicious outcome. The convenience of a one-pan meal means less scrubbing and more time enjoying your evening.
- Vibrant Mediterranean Flavors: Embrace the fresh, aromatic, and wholesome flavors of the Mediterranean with this delightful dish. These bright tastes, characterized by herbs, citrus, and fresh vegetables, are especially enjoyable during the warmer spring and summer months, but they truly uplift any meal, any time of year. The recipe masterfully combines the natural sweetness of cherry tomatoes, the zesty acidity of lemon, and the creamy, salty tang of reduced-fat feta cheese, creating a symphony of flavors that makes this dish an instant crowd-pleaser for everyone at your table. It’s a healthy journey for your taste buds!
- Incredibly Easy Prep: Despite featuring a variety of fresh ingredients, this meal is remarkably simple to prepare and suitable for all skill levels, from novice cooks to seasoned chefs. While some chopping is involved, this can easily be done in advance. You can chop all the vegetables the night before or during your weekly meal prep session and store them in a Ziploc bag in the refrigerator. This transforms dinner into a simple “dump-and-go” affair – just spread everything on the pan and bake! If you regularly meal prep, this recipe is a fantastic addition to your Sunday routine because it requires low involvement and can easily be doubled or even tripled to provide nourishing meals throughout the week. For a more balanced and filling meal, consider adding a scoop of fluffy rice or a warm piece of pita bread to your plate.
- Healthy and Weight Watchers Friendly: With just 4 WW points per serving, this Greek Sheet Pan Chicken is an excellent choice for anyone looking to eat healthier or manage their weight without sacrificing flavor. It’s packed with lean protein from the chicken and a wealth of nutrients from the fresh vegetables. The healthy fats from olive oil and the freshness of herbs make it a guilt-free pleasure that supports a balanced lifestyle.
Recipe Overview
- Serving Size: 343g
- Number of Servings: 4
- Time to Cook: 25 minutes
- WW Points Per Recipe: 16 per batch, 4 per single serving
Key Ingredients for Your Greek Sheet Pan Chicken
Crafting this flavorful Greek Sheet Pan Chicken requires a simple yet potent combination of fresh ingredients and aromatic spices. Each component plays a crucial role in delivering the authentic Mediterranean taste and nutritional benefits of this dish.
- 4 thinly sliced chicken breast cutlets: Opting for thinly sliced chicken breast cutlets is a game-changer for sheet pan meals. They cook significantly faster and more evenly than full-sized chicken breasts, ensuring tender, juicy results. If you can’t find pre-sliced cutlets, a regular-sized chicken breast can easily be cut in half horizontally to achieve the desired thickness. Chicken breast is an excellent source of lean protein, making this meal highly satisfying and muscle-supporting.
- 2 tablespoons olive oil: High-quality olive oil is fundamental to Mediterranean cooking. In this recipe, it not only helps the vegetables and chicken stay moist during roasting but also infuses the dish with its distinctive fruity and peppery notes, contributing to a rich depth of flavor. It also aids in caramelization, giving the vegetables a beautiful texture and taste.
- 2 medium zucchini: Zucchini is a wonderfully versatile vegetable that readily absorbs the surrounding flavors of the lemon, herbs, and spices. It adds a subtle sweetness and tender texture to the dish, while also boosting its nutritional profile with vitamins A and C, and a good amount of fiber.
- 1/4 cup banana pepper rings: For a delightful pop of color and a mild, tangy kick, banana pepper rings are a fantastic addition. They offer a gentle heat and a bright, vinegary note that beautifully cuts through the richness of the other ingredients, elevating the overall flavor experience.
- 1/2 medium red onion: When roasted, sliced red onions transform from pungent to wonderfully sweet and caramelized, adding incredible depth and a beautiful purple hue to the sheet pan. Their distinct flavor complements the other Mediterranean ingredients perfectly.
- 1 cup halved cherry tomatoes: Cherry tomatoes are a star in this dish. As they roast, their skins burst, releasing their sweet, juicy interiors and creating a natural, mildly sweet sauce that coats the other vegetables. This not only enhances the flavor cohesion of the dish but also provides a burst of antioxidants.
- 1/2 cup reduced-fat crumbled feta: Feta cheese is iconic in Greek cuisine. The reduced-fat crumbled feta adds a creamy, salty, and tangy element that brings all the flavors together. Its piquant taste provides a delicious contrast, making each forkful more exciting.
- 1/4 cup fresh dill: Fresh herbs are crucial for brightening Mediterranean dishes. Dill offers a uniquely refreshing, slightly anise-like flavor that provides a lovely contrast to the deep, roasted flavors of the chicken and vegetables. If dill isn’t available, fresh parsley or oregano can also be used for a similar herbaceous lift.
- 1 lemon: Lemon is perhaps the most essential ingredient in Greek cooking. Sliced and roasted with the chicken, it tenderizes the meat and infuses the entire dish with a vibrant, zesty aroma and bright acidity, cutting through richness and awakening the palate.
- 2 teaspoons dried oregano: Dried oregano is the backbone of Greek seasoning. It imparts a bold, earthy, and peppery flavor to the chicken and vegetables, creating that unmistakable authentic Mediterranean taste that ties everything together.
- 1 1/4 teaspoons sea salt: Salt is indispensable for seasoning. Sea salt enhances and balances the natural sweetness and savoriness of all the ingredients, ensuring every component shines with its best possible flavor.
- 1/4 teaspoon ground black pepper: Ground black pepper works in tandem with salt to form a foundational flavor base. It adds a subtle warmth and a gentle, earthy spice that complements the other vibrant flavors without overpowering them.
Step-by-Step Instructions for Making Greek Sheet Pan Chicken
Follow these easy steps to create a delicious and healthy Greek Sheet Pan Chicken meal that your whole family will love:
1. Begin by preheating your oven to 375°F (190°C). Take your thinly sliced chicken breast cutlets and place them in a bowl or on a plate. Drizzle half of the olive oil evenly over the chicken. Season the chicken generously with 1 teaspoon of sea salt and half of both the dried oregano and ground black pepper. Use your hands to mix thoroughly, ensuring each piece of chicken is fully coated in the flavorful seasoning mixture. This initial seasoning is key to building a robust flavor profile.
2. Next, prepare a skillet (cast iron works wonderfully for this) and place it over medium heat. Once hot, sear the seasoned chicken for 1-2 minutes per side until it develops a light golden-brown crust. It’s important to note that the chicken should not be fully cooked through at this stage; we are only aiming for a beautiful sear to lock in moisture and create a more appetizing color and richer flavor (the Maillard reaction). This searing step is optional, but highly recommended for superior taste and texture. Once seared, remove the chicken from the skillet and transfer it to a clean plate while you prepare the vegetables.
3. On a large baking sheet, spread the sliced zucchini and halved cherry tomatoes in an even layer. Ensure they are not overlapping too much, as this helps them roast rather than steam, resulting in tender, slightly caramelized vegetables.
4. Now, add the sliced red onions and banana pepper rings to the sheet pan with the zucchini and tomatoes. Drizzle the remaining tablespoon of olive oil over all the vegetables. Season them with the remaining sea salt, ground black pepper, and dried oregano. Gently toss all the vegetables together on the sheet pan, making sure they are well coated with the oil and seasonings. This ensures maximum flavor in every bite.
5. Re-spread the seasoned vegetables into an even layer across the sheet pan. Push them towards the edges to create a clear space in the center. Carefully place the previously seared chicken pieces into this central space on the pan. For an extra boost of lemon flavor and a beautiful presentation, place one or two thin lemon slices directly on top of each chicken cutlet.
6. Carefully transfer the assembled sheet pan to the preheated oven and bake for approximately 20 minutes. Cooking times may vary slightly depending on your oven and the thickness of your chicken. To ensure the chicken is perfectly cooked and safe to eat, use a meat thermometer to check its internal temperature. It should register 165°F (74°C) at the thickest part of each piece. The vegetables should be tender and slightly caramelized by this point.
7. Once baked, remove the sheet pan from the oven. Generously top the warm chicken and vegetables with the crumbled feta cheese and freshly chopped dill to your liking. The heat from the dish will slightly soften the feta, enhancing its creamy texture. Serve this delightful Greek Sheet Pan Chicken warm, perhaps alongside your choice of fluffy rice or warm pita bread, and a side of creamy tzatziki sauce for dipping. Any leftovers can be stored in an airtight container in the refrigerator for up to three days, making it perfect for meal prepping.
Creative Variations and Easy Substitutions
One of the best things about sheet pan meals is their incredible flexibility. This Greek Sheet Pan Chicken recipe is easily adaptable to suit your taste preferences, dietary needs, or whatever ingredients you happen to have on hand. Don’t be afraid to get creative!
- Swap the Protein: While chicken breast is a fantastic lean protein choice, you can easily switch up the meat. Boneless, skinless chicken thighs are an excellent alternative; they are often more budget-friendly and offer a richer, more succulent flavor due to their higher fat content. If you opt for chicken thighs, remember to add 4 WW points per serving to your meal calculation. For other delicious options, try chicken sausage, which adds a savory, pre-seasoned element, or even seasoned turkey burgers (broken into pieces) for a different lean protein profile. For a vegetarian option, chickpeas or firm tofu cubes marinated in Greek spices would also work wonderfully.
- Experiment with Veggies: This recipe is incredibly forgiving when it comes to vegetables. Feel free to use the fresh produce you have on hand or customize it to your family’s preferences. Great additions include colorful bell peppers (red, yellow, orange), tender broccoli florets, asparagus spears, or even small chunks of potatoes or sweet potatoes (though these may require a slightly longer cooking time or pre-boiling). For an authentic Greek touch, Kalamata olives added towards the end of baking provide a briny, savory depth. Don’t overcrowd the pan, as this can lead to steaming instead of roasting.
- Amp Up the Lemon Flavor with a Marinade: If you crave an even more intense lemon flavor and incredibly tender chicken, consider marinating the chicken before cooking. A simple yet effective marinade can be made by whisking together ¼ cup of plain Greek yogurt, 2 tablespoons of fresh lemon juice, and ¼ teaspoon of salt. Marinate the chicken cutlets in this mixture for at least two hours, or even overnight, in the refrigerator. The yogurt helps to tenderize the chicken beautifully, while the lemon infuses it with bright flavor. If using this method, remember to reduce the amount of salt in the main recipe by ½ teaspoon to avoid over-salting.
- Cheese Alternatives: If feta isn’t your favorite or you’re looking for a different flavor, consider a sprinkle of crumbled goat cheese for a creamier, tangier profile, or even a light grating of halloumi cheese, which can be pan-fried or baked alongside the chicken.
Expert Tips and Tricks for Perfect Greek Sheet Pan Chicken
Achieving a perfectly cooked and flavorful Greek Sheet Pan Chicken is easy with a few simple tips and tricks. These suggestions will help you maximize flavor, ensure even cooking, and make cleanup a breeze.
- Ensure Consistent Veggie Cuts: The key to uniformly cooked vegetables on a sheet pan is consistency. Chop all your vegetables into roughly the same size pieces. This ensures that everything cooks evenly and at the same rate. Extra small pieces might overcook and become mushy or even burn, while overly large pieces may remain undercooked and tough. Aim for bite-sized pieces that are roughly ¼-inch thick for zucchini and onions, and halves for cherry tomatoes.
- Avoid Overcooking for Juicy Chicken: Chicken breast is lean and can easily dry out if overcooked. The secret to consistently juicy chicken is to monitor its internal temperature. Always use a meat thermometer inserted into the thickest part of the chicken, ensuring it doesn’t touch the bone. Chicken should be cooked to an internal temperature of 165°F (74°C). Going over this temperature, even by a few degrees, can quickly lead to dry, tough chicken. Once baked, allow the chicken to rest for 5-10 minutes on a cutting board before slicing; this crucial step allows the juices to redistribute throughout the meat, ensuring it stays moist and flavorful.
- Elevate with a Delicious Sauce: While the Greek Sheet Pan Chicken is flavorful on its own, a creamy, tangy sauce can take it to the next level. Tzatziki sauce is a classic Greek accompaniment that perfectly complements the rich, savory flavors of the roasted dish. You can find excellent store-bought options, but making it at home is surprisingly simple and tastes much fresher. To make your own, whisk together ½ cup of plain Greek yogurt, a few teaspoons of fresh lemon juice, 2 teaspoons of freshly chopped dill, and ¼ cup of grated English cucumber (squeezed to remove excess water) until well combined. Season with a pinch of salt and pepper, then chill until ready to serve. Other great sauce options include a simple lemon-tahini dressing or a light vinaigrette made with olive oil, red wine vinegar, and herbs.
- Creative Serving Ideas: This recipe is incredibly versatile and can be enjoyed in various ways. It tastes fantastic as a standalone meal, but also pairs beautifully with a range of side dishes. Consider serving it alongside fluffy orzo pasta, light and airy couscous, or a bowl of nutrient-rich quinoa for a heartier meal. For a refreshing contrast, a simple green salad with a lemon vinaigrette is always a great choice. You can also load the chicken and vegetables into warm pita bread pockets to create a satisfying, handheld Greek sandwich, perhaps with an extra dollop of tzatziki.
- Utilize Parchment Paper: For even easier cleanup, line your sheet pan with parchment paper before arranging the ingredients. This prevents sticking and makes washing the pan significantly quicker.
- Don’t Overcrowd the Pan: Ensure there’s enough space between the chicken and vegetables on the sheet pan. Overcrowding can lead to ingredients steaming rather than roasting, preventing that delicious caramelization and browning. If you’re doubling the recipe, use two sheet pans.
Related Mediterranean Recipes You’ll Love
- Maroulosalata – A Refreshing Greek Salad
- Spinach and Cheese Hand Pies
- 26 Mediterranean Breakfast Ideas
Greek Sheet Pan Chicken
Ingredients
- 4 thinly sliced chicken breast cutlets, approx. 1 pound total
- 2 tablespoons olive oil
- 1 1/4 teaspoons sea salt, divided
- 2 teaspoons dried oregano, divided
- 1/4 teaspoon ground black pepper, divided
- 2 medium zucchinni, sliced 1/4-inch thick and cut into half moons
- 1 cup cherry tomatoes, halved
- 1/2 medium red onion, sliced into thick rounds
- 1/4 cup banana pepper rings
- 1 lemon, sliced into 1/4- inch thick slices
- 1/2 cup reduced-fat crumbled feta
- 1/4 cup fresh dill, chopped
Instructions
-
Preheat the oven to 375°F. Drizzle half of the olive oil on top of the chicken. Add 1 teaspoon of salt to the chicken and half of the oregano and pepper. Mix to fully coat the chicken in the seasoning mixture.
-
In a skillet over medium heat, sear the chicken for 1-2 minutes per side until lightly browned. The chicken should not be fully cooked through at this point, only seared. This step is optional but locks in flavor and makes the chicken look more appetizing. Remove the seared chicken and place onto a plate while you prepare the vegetables.
-
Place the zucchini and tomatoes onto a sheet pan in an even layer.
-
Add the onions and banana peppers. Drizzle with the remaining tablespoon of oil and the remaining salt, pepper, and oregano. Gently toss to combine.
-
Spread the vegetables into an even layer and push them toward the edges to make space for the chicken. Place the seared chicken into the center of the pan. Place lemon slices on top of the chicken
-
Bake the chicken for 20 minutes. When done, the vegetables should be tender and the internal temperature of the chicken should be 165°F measured in the thickest part of each piece.
-
Top with feta and dill to your liking. Serve warm alongside your choice of rice or pita bread and tzatziki sauce for dipping. Refrigerate leftovers in an airtight container for up to three days.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.