Overhead view white plate with serving of Mediterranean chicken and vegetables topped with sauce.

Sheet Pan Mediterranean Chicken and Veggies

A delightfully healthy and flavorful meal that’s packed with protein and veggies and made all on one-pan for easy cleanup.

Prep: 20 mins.Cook: 25-30 mins.Total: 45-50 mins.
Servings: Serves 4


  • lbs. boneless, skinless chicken thighs
  • 16 ounces raw cauliflower florets (~1 small head)
  • 2 small zucchini, sliced lengthwise then into ¼-inch thick ‘half moons’
  • 1 medium red onion, thinly sliced
  • 1 medium bell pepper, any color, thinly sliced
  • 6 ounces grape tomatoes (~1 cup)
  • 3 cloves garlic, minced
  • 2 medium lemons, halved 
  • 2 teaspoons dried oregano
  • 1 teaspoons dried basil
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon fine salt
  • ¼ teaspoon black pepper
  • 2 tablespoons olive oil or avocado oil, divided
  • ¼ cup kalamata olives, pitted and halved lengthwise
  • 2 ounces feta cheese, crumbled 
  • 5 ounces fresh spinach and/or arugula for serving
  • Chopped fresh parsley for serving, optional

Tahini-Lemon Sauce:

  • ¼ cup tahini
  • ¼ cup warm water
  • Juice of ½ medium lemon 
  • Salt to taste


  1. Preheat the oven to 425℉. Line a large rimmed baking sheet with parchment paper
  2. Combine the juice of ½ lemon (about 2 tablespoons) with oregano, basil, garlic powder, onion powder, salt, black pepper, and 1 tablespoon olive oil. Mix to combine.
  3. Place all of the veggies (including garlic) on the baking sheet. Toss the veggies with half of the herbed olive oil mixture. 
  4. Place the chicken thighs on top of the veggies and rub them down with the rest of the herbed olive oil mixture. 
  5. Nestle two lemon halves, cut side up, into the veggies. 
  6. Drizzle and additional 1 tablespoon olive oil over the chicken and veggies and lemon halves. 
  7. Place pan in the preheated oven and bake for 25-30 minutes or until veggies are tender than the chicken registers 165℉ on an instant-read thermometer when inserted in the thickest part. 
  8. While the chicken and veggies bake, make the Tahini Sauce by stirring the tahini, warm water, and lemon juice. Add salt to taste. 
  9. When the chicken is done, remove the pan from the oven. Sprinkle the olives, parsley, and feta over the veggies and chicken. 
  10. Serve over greens with the Tahini Sauce drizzled over the top.

Nutrition Information

  • Serving Size: ¼th recipe
  • Calories: 476
  • Fat: 29g
  • (Sat Fat: 6g)
  • Sodium: 846mg
  • Carbohydrate: 17g
  • (Fiber: 6g
  • Sugar: 7g)
  • Protein: 35g


© The Real Food Dietitians
Recipe By: Jessica Beacom

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