One-Pan Mediterranean Veggies & Chicken

Table of Contents

Description

This One-Pan Mediterranean Chicken & Veggies is a healthy, flavourful, and super easy meal made with juicy seasoned chicken, colourful vegetables, olives, and a hint of lemon. Everything cooks together in one pan, making it perfect for busy weeknights and meal prep. It’s packed with Mediterranean flavours—fresh, vibrant, and absolutely delicious!

Ingredients

For the Chicken:

5–6 chicken thighs (or breasts)
3 tbsp olive oil
3 cloves garlic, minced
1 tsp paprika
1 tsp oregano
½ tsp thyme
½ tsp black pepper
Salt to taste
Juice of 1 lemon

For the Veggies:

1 zucchini, chopped
1 bell pepper (red/yellow), chopped
1 cup cherry tomatoes
½ red onion, sliced
½ cup olives (Kalamata or green)
¼ cup feta cheese (optional)
Fresh parsley (for garnish)

Instructions

1. Preheat oven

Preheat to 400°F (200°C)
Line a baking tray or pan

2. Season chicken

In a bowl, mix olive oil, garlic, spices, lemon juice, salt, and pepper
Coat chicken well with marinade

3. Prepare veggies

Place chopped vegetables and olives in the pan
Drizzle a little olive oil and toss lightly

4. Assemble

Place seasoned chicken on top of veggies

5. Bake

Bake for 30–40 minutes until chicken is fully cooked and golden
Broil for 3–5 minutes for crispy top (optional)

6. Finish

Sprinkle feta cheese and fresh parsley
Serve hot with lemon wedges

Servings

Serves: 4–5 people

Tips

Use chicken thighs for juicier results
Cut veggies evenly for proper cooking
Add potatoes for a more filling meal
Marinate chicken longer for deeper flavor

Notes

Can be made dairy-free (skip feta)
Great for meal prep (stores 3–4 days in fridge)
Reheats well without losing flavor

Nutritional Info (Approx per serving)

Calories: 350–420 kcal
Protein: 28–35g
Carbs: 10–15g
Fat: 20–25g
Fiber: 3–5g

Health Benefits

High protein → keeps you full longer
Olive oil → heart-healthy fats
Veggies → rich in vitamins & antioxidants
Low-carb & balanced meal

Q & A

Q: Can I use chicken breast instead?
👉 Yes, just reduce cooking time slightly.

Q: Can I cook this on stovetop?
👉 Oven is best, but you can pan-cook chicken and sauté veggies separately.

Q: Is it good for weight loss?
👉 Yes! It’s high protein and low in processed carbs.

Q: Can I freeze it?
👉 Yes, but fresh is best for texture.