This Sheet Pan Mediterranean Chicken and Vegetables recipe is packed with lemon garlic flavor, juicy chicken thighs, and colorful roasted vegetables for an easy healthy dinner. Sheet Pan Mediterranean Chicken and Vegetables is finished with a creamy dairy-free cashew dill sauce, making this Mediterranean-inspired meal perfect for busy weeknights.
Table of Contents
Ingredients
- Bone-in chicken thighs: Stay juicy and flavorful while roasting on the sheet pan.
- Baby potatoes: Add hearty texture and satisfying healthy carbs.
- Broccoli and zucchini: Bring color, fiber, and balance to the meal.
- Red onion and garlic: Add savory depth and natural sweetness.
- Lemon juice and olive oil: Create a bright Mediterranean-style marinade.
- Oregano and smoked paprika: Add earthy flavor with subtle smokiness.
- Cashews and dill: Blend into a creamy dairy-free sauce with fresh flavor.
Alternative Ingredients
- Chicken thighs: Substitute with chicken breast or chickpeas.
- Baby potatoes: Use sweet potatoes or cauliflower instead.
- Fresh dill: Swap with parsley or fresh basil.
- Cashews: Replace with sunflower seeds for a nut-free option.
- Broccoli: Try green beans or bell peppers for variety.
Nutritional Benefits
- Supports Muscle Repair: Chicken provides high-quality protein for recovery.
- Promotes Digestion: Vegetables and cashews add fiber for gut health.
- Supports Heart Health: Olive oil offers healthy fats that support circulation. Sheet Pan Mediterranean Chicken and Vegetables is a delicious way to get more heart-healthy fats into your diet.
- Provides Lasting Energy: Potatoes deliver satisfying complex carbohydrates.
- Rich in Antioxidants: Colorful vegetables help protect against oxidative stress.
- Helps Keep Meals Balanced: Protein, fiber, and healthy fats create a filling dinner.
Expert Tips
Cut potatoes small: Smaller potato pieces cook more evenly alongside the chicken.
Use soaked cashews: Softened cashews blend into a much creamier sauce.
Roast cut side down: Place potatoes flat-side down for extra caramelization.
Add fresh herbs: Finish with extra dill or parsley for brighter Mediterranean flavor.
Use a large sheet pan: If your sheet pan is a little crowded like mine was, it will still work, but using a larger pan will give you better caramelization and crispier roasted vegetables.
Broil at the end: Turn on the broiler for the last 2 to 3 minutes for extra caramelization and crispier edges.
FAQs
It usually refers to recipes made with ingredients like olive oil, lemon, garlic, herbs, and lots of vegetables.
Yes, as long as the vegetables are spread out enough to roast properly and the chicken reaches a safe internal temperature.
Chicken thighs stay juicier and are less likely to dry out during roasting.
No, baby potatoes roast well with the skin on and it helps save prep time.
Serving Suggestions
Serve this Mediterranean sheet pan chicken with warm pita, quinoa, rice, or a simple cucumber tomato salad for an even more filling meal. A drizzle of extra lemon juice and fresh herbs also helps brighten the flavors. For an easy meal prep, Sheet Pan Mediterranean Chicken and Vegetables makes excellent leftovers throughout the week.
Storage Suggestions
Store leftovers in an airtight container in the refrigerator for up to 4 days. Keep the cashew dill sauce separate when possible for the best texture when reheating.
You’ll also enjoy:
Sheet Pan Mediterranean Chicken and Vegetables
Equipment
Ingredients
Sheet Pan
- 1 1/2 lb bone-in, skin-on chicken thighs
- 1 lb baby potatoes halved
- 1 broccoli crown chopped
- 2 zucchini sliced
- 1 red onion sliced
- 3 tbsp avocado oil
- juice of 1 lemon
- 4 cloves garlic minced
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper
Cashew Dill Sauce
- 3/4 cup raw cashews soaked
- 1/3 cup water
- juice of 1/2 lemon
- 1 tbsp fresh dill
- 1 tbsp garlic powder
- salt to taste
Instructions
- Preheat the oven to 425°F.
- Add the baby potatoes, broccoli, zucchini, and red onion to a large sheet pan.1 lb baby potatoes, 1 broccoli crown, 2 zucchini, 1 red onion
- In a small bowl, whisk together the avocado oil, lemon juice, garlic, oregano, smoked paprika, salt, and black pepper.3 tbsp avocado oil, juice of 1 lemon, 4 cloves garlic, 1 tsp dried oregano, 1 tsp smoked paprika, 1 tsp salt, 1/2 tsp black pepper
- Place the chicken thighs on the sheet pan and brush or rub about half of the seasoning mixture over the chicken, including the skin. Pour the remaining mixture over the vegetables and toss to coat.1 1/2 lb bone-in, skin-on chicken thighs
- Arrange the chicken skin-side up and spread the vegetables into an even layer around the chicken.
- Roast for 40 to 45 minutes, stirring the vegetables halfway through, until the chicken reaches 165°F in the thickest part and the skin is golden brown. For crispier skin, broil for the last 2 to 3 minutes, watching carefully to prevent burning.
- While the chicken cooks, add the soaked cashews, water, lemon juice, dill, garlic powder, and salt to a blender. Blend until smooth and creamy.3/4 cup raw cashews, 1/3 cup water, juice of 1/2 lemon, 1 tbsp fresh dill, 1 tbsp garlic powder, salt
- Serve the roasted chicken and vegetables drizzled with the cashew dill sauce.
Notes
- Roast Evenly: Spread ingredients into a single layer for better browning.
- Brighten Flavor: Add extra lemon juice before serving if desired.
- Blend Smoothly: Soak cashews well for the creamiest sauce texture.
- Use Fresh Dill: Fresh herbs give the sauce a brighter flavor.
- Potato Fix: If the chicken is done before the potatoes are tender, transfer the chicken to a plate and continue roasting the potatoes and vegetables until fork-tender.
-
Uneven Browning: If some vegetables are browning faster than others, give everything a good stir halfway through cooking. If needed, remove any pieces that are done and continue roasting the rest until tender.
Nutrition
Disclaimer: I am a health and wellness coach with a degree in health science from Arizona State University. However, I am not a doctor or registered dietitian. Any information or advice provided on this website is not intended to replace professional medical advice. Please consult with your healthcare provider before making any dietary or lifestyle changes, especially if you have a medical condition. The information provided on this website is for educational and informational purposes only and should not be taken as professional medical advice or a substitute for it.
Leave a Reply