Sheet Pan Mediterranean Chicken & Zucchini

Looking for a healthy, delicious, and effortless weeknight dinner? This Sheet Pan Mediterranean Chicken & Zucchini recipe checks all the boxes. Packed with lean protein, fresh vegetables, and bold Mediterranean flavors, it’s a one-pan wonder that makes cleanup a breeze.

This dish is not only a feast for the taste buds but also a celebration of the health benefits found in the Mediterranean diet. Rich in heart-healthy fats, fresh herbs, and antioxidant-rich veggies, it’s a meal you’ll feel good about eating. In fact, the Harvard School of Public Health highlights how Mediterranean eating patterns can support better heart health, reduce inflammation, and promote longevity.

Zucchini plays a vital role here, adding texture, moisture, and nutrients without overwhelming the dish. This humble veggie, when roasted properly, turns buttery soft with a golden edge—thanks to the magic of olive oil. As the American Heart Association notes, olive oil is not only key to great flavor, but it also contributes to improved cognitive and cardiovascular health. Want to master the perfect roast? Take a look at this vegetable roasting guide from Serious Eats for expert tips.

Why You’ll Love This Recipe

• One-pan simplicity – less mess, less stress
• Bursting with Mediterranean herbs and spices
• High in protein, fiber, and healthy fats
• Versatile and easily customizable
• Great for meal prep and leftovers

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Ingredients

Here’s what you’ll need for your Sheet Pan Mediterranean Chicken & Zucchini:

For the Chicken & Vegetables:

• 2 boneless, skinless chicken breasts (cut into chunks)
• 2 medium zucchinis (sliced into half-moons)
• 1 cup cherry tomatoes (halved)
• ½ red onion (thinly sliced)
• 2 garlic cloves (minced)
• 2 tbsp extra virgin olive oil

Mediterranean Seasoning:

• 1 tsp dried oregano
• ½ tsp dried basil
• ½ tsp smoked paprika
• ½ tsp sea salt
• ¼ tsp black pepper
• ¼ tsp red pepper flakes (optional)

Optional Toppings:

• ½ cup shredded mozzarella or crumbled feta cheese
• ¼ cup grated Parmesan
• 2 tbsp chopped fresh parsley
• Lemon wedges for serving

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Instructions

1. Preheat & Prep

• Preheat oven to 375°F (190°C)
• Lightly grease a sheet pan with olive oil or line with parchment

2. Season the Ingredients

• In a large bowl, combine the chicken, zucchini, cherry tomatoes, red onion, and garlic
• Drizzle with olive oil and sprinkle with seasoning
• Toss everything until evenly coated

3. Assemble the Sheet Pan

• Spread the mixture into a single layer on the sheet pan
• Sprinkle cheese over the top if using

4. Bake

• Bake for 20 minutes covered with foil
• Uncover and bake an additional 10–15 minutes, or until chicken is cooked through (internal temp 165°F / 74°C)

5. Serve & Garnish

• Remove from oven and sprinkle with fresh parsley
• Serve hot with lemon wedges
• Pair with quinoa, rice, or crusty whole-grain bread

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Nutritional Benefits

This dish is a nutritional powerhouse. Each serving is:

• High in protein to support muscle repair and satiety
• Loaded with antioxidants from zucchini, tomatoes, and herbs
• Gluten-free and low in refined carbs
• A great source of vitamin C, potassium, and healthy fats

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Tips for Success

• Cut all vegetables to a similar size for even cooking
• Avoid overcrowding the pan—use two pans if needed
• Add cheese in the last 10 minutes to prevent burning
• Use a meat thermometer to avoid overcooking the chicken

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Recipe Variations

Want to mix it up? Try these easy swaps and add-ons:

• Vegetarian: Substitute chicken with chickpeas or halloumi
• Low-carb: Skip tomatoes and serve with cauliflower rice
• Spicy: Add harissa or extra red pepper flakes
• Mediterranean deluxe: Top with olives, artichoke hearts, or roasted red peppers

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Serving Suggestions

Sheet Pan Mediterranean Chicken & Zucchini is versatile enough to be:

• Served over a bed of quinoa, couscous, or farro
• Wrapped in a warm pita with a dollop of tzatziki
• Paired with a side salad and a glass of dry white wine

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Make Ahead & Storage

• Make Ahead: Chop vegetables and marinate chicken up to 24 hours in advance
• Storage: Store leftovers in an airtight container for up to 4 days
• Reheating: Use a skillet or oven to maintain texture

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Kid-Friendly Modifications

• Skip red pepper flakes for less heat
• Add a touch of honey for sweetness
• Serve with pasta or cheesy rice

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Common Mistakes to Avoid

• Overcrowding the pan: Leads to steaming instead of roasting
• Undercutting seasoning: Don’t skimp on herbs
• Cooking all at once: Add quick-cooking veggies like tomatoes later
• Skipping the foil step: It helps retain moisture early in the bake

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Frequently Asked Questions

Q: Can you cook chicken and zucchini together on the same pan?
A: Yes, as long as the pieces are similar in size, they’ll cook evenly.

Q: Should I salt zucchini before roasting?
A: You can, especially if you want to reduce excess moisture, but it’s not required for this recipe.

Q: What other vegetables go well in this dish?
A: Bell peppers, mushrooms, asparagus, and even potatoes work well.

Q: How do I keep the chicken juicy?
A: Avoid overbaking and use a thermometer to pull it out at 165°F.

Q: Is this recipe gluten-free?
A: Yes! Just be sure to pair it with gluten-free sides.

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Final Thoughts

This Sheet Pan Mediterranean Chicken & Zucchini is more than just an easy dinner—it’s a meal that brings freshness, simplicity, and nutrition together on one pan. Whether you’re meal-prepping, feeding a family, or just trying to eat better without sacrificing flavor, this dish is sure to impress.

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