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Experience the vibrant flavors of the Mediterranean with this incredibly easy and utterly delicious Mediterranean Chicken Bake. This one-pan wonder takes minimal effort to prepare, allowing you to focus on other tasks while a healthy, flavorful dinner cooks itself in the oven. It’s the perfect solution for busy weeknights when you crave a nourishing, home-cooked meal without the fuss.

This Baked Mediterranean Chicken isn’t just a meal; it’s a culinary dream come true for anyone seeking a healthy, satisfying, and incredibly versatile dinner. Its appeal extends far beyond being low-carb and keto-friendly – although it certainly checks those boxes! This dish stands out as a complete, family-friendly meal that truly delivers on both flavor and convenience. We start by loading a single baking sheet with succulent chicken breasts and a colorful medley of fresh vegetables like crisp zucchini, tangy artichoke hearts, and juicy grape tomatoes. Once assembled, it’s largely hands-off cooking, freeing up your time until dinner is ready. The beauty of requiring just one baking dish means cleanup is a breeze, instantly elevating this recipe to a go-to favorite for even the most hectic weeknight schedules.

Our kitchen frequently features Mediterranean-inspired dishes due to their fresh ingredients and bold flavors. Similar to our beloved baked cobia and shrimp zoodles, this chicken bake shares that irresistible flavor profile, making all three excellent additions to any healthy meal rotation. But the reasons to fall in love with this Mediterranean Chicken Bake don’t stop there. Here are just a few more compelling points:

1. Perfect for a Variety of Diets: This recipe is incredibly adaptable, fitting seamlessly into numerous eating plans. It’s fully South Beach Phase 1 compliant, aligns with keto and low Weight Watchers points, is naturally gluten-free, embodies the principles of the Mediterranean diet, and can even be enjoyed by Paleo enthusiasts (simply omit the feta cheese). When you’re looking to reset your diet or simply enjoy a healthy meal that tastes indulgent, this chicken bake is your perfect ally, helping you get back on track with deliciousness.
2. Endless Customization with Seasonal Ingredients: One of the greatest joys of cooking is adapting recipes to what’s fresh and available. This dish is incredibly forgiving and welcomes customization. Have some asparagus or red onion on hand? Toss them in! If artichokes aren’t your favorite, feel free to leave them out. Craving a briny kick? A handful of kalamata olives would be a fantastic addition. Our comprehensive seasonal produce guide can inspire you with even more ideas to keep this recipe exciting all year round.
3. Transform Leftovers into New Meals: Leftovers are a gift, especially when they can be reinvented. Chop up any remaining chicken and vegetables, then serve them over a bed of fluffy rice, chewy couscous, or protein-rich quinoa. Suddenly, you have a vibrant, satisfying lunch bowl for the next day, preventing food waste and keeping meal prep simple.
4. Visually Stunning and Appetizing: We eat with our eyes first, and this Mediterranean Chicken Bake is a feast for them! The medley of colorful vegetables – the green of zucchini, the red of tomatoes, and the subtle hues of artichokes – alongside the golden-brown chicken creates a beautifully presented dish that’s sure to impress, whether it’s for a casual family dinner or a gathering with friends.
5. Versatility Beyond the Oven: Don’t limit this deliciousness to just your oven! This recipe can be easily adapted for the grill, offering a wonderful smoky alternative when the weather is warm. We’ll delve into the specifics of making convenient foil grill packs later in this article.

Essential Ingredients for a Flavorful Mediterranean Chicken Bake

Crafting this delightful Mediterranean Chicken Bake requires just three core components: perfectly seasoned chicken, a colorful assortment of fresh vegetables, and a zesty balsamic vinaigrette. Each element plays a crucial role in building the rich, balanced flavors of this dish. Here’s a closer look at what you’ll need to gather:

• Boneless, Skinless Chicken Breasts or Thighs: For a faster cooking time and uniform tenderness, we recommend pounding chicken breasts to about ¼ inch thickness or opting for pre-cut chicken cutlets. Boneless, skinless chicken thighs are also an excellent choice, offering a slightly richer flavor and remaining incredibly moist.
• Italian Seasoning: This convenient blend typically includes a harmonious mix of oregano, basil, thyme, marjoram, rosemary, and sage. If you don’t have the pre-mixed seasoning, feel free to use individual herbs you have on hand, adjusting the amounts to your preference for a truly custom flavor.
• Artichoke Hearts: Opt for canned or jarred quartered artichoke hearts, ensuring they are well-drained and roughly chopped. Their slightly tangy, earthy flavor is a hallmark of Mediterranean cuisine and pairs beautifully with the chicken.
• Zucchini: Slice and quarter a medium-sized zucchini. Its mild flavor and tender texture absorb the vinaigrette wonderfully, adding a fresh, green element to the bake.
• Cherry or Grape Tomatoes: These small, sweet tomatoes are perfect for roasting. You can halve them for quicker cooking or leave them whole if you prefer bursts of juicy sweetness. They release their natural juices, contributing to the delicious pan sauce.
• Balsamic Vinegar: The cornerstone of our simple yet powerful vinaigrette, balsamic vinegar adds a delightful sweet and tangy depth that elevates all the other flavors.
• Olive Oil: A high-quality extra virgin olive oil is essential for both the vinaigrette and for coating the vegetables, ensuring they roast beautifully and develop a golden, caramelized exterior.
• Garlic Cloves: Freshly pressed or minced garlic is non-negotiable for that aromatic, pungent kick that defines so many Mediterranean dishes. Adjust the quantity based on your love for garlic!
• Salt and Pepper: Simple seasonings are all you need to enhance the natural flavors of the fresh ingredients. Season generously to taste.
• Crumbled Feta Cheese: This creamy, salty cheese is the perfect finishing touch, adding a characteristic Mediterranean tang and richness when sprinkled over the warm dish. If feta isn’t your preference, crumbled Parmesan cheese can offer a different, but equally delicious, savory note.

For the precise measurements and step-by-step instructions, please consult the detailed recipe card provided below.

Exploring Exciting Vegetable Variations

One of the true joys of Mediterranean-inspired cooking is its flexibility. This baked chicken recipe is truly a “more or less” kind of dish, meaning you can easily incorporate more of your favorite vegetables and omit any you don’t care for. The key to a successful sheet pan meal is twofold: first, avoid overcrowding the pan, which can lead to steaming instead of roasting; and second, ensure that all vegetables are cut into similarly sized pieces to guarantee they cook evenly and finish at the same time. Here are some fantastic ideas to inspire your next batch:

• Yellow Squash: Similar to zucchini, yellow squash can be sliced and quartered, adding another layer of mild sweetness and vibrant color.
• Sweet Potatoes: For a touch of natural sweetness and added fiber, sweet potatoes are wonderful. Be sure to cut them into small, bite-sized cubes (about ½-inch) to ensure they soften and cook thoroughly within the chicken’s baking time.
• Asparagus: Trimmed asparagus spears roast beautifully, offering a slightly earthy and sweet flavor. Add them during the last 10-15 minutes of cooking to prevent overcooking.
• Green Beans: Fresh green beans become tender-crisp when roasted, providing a lovely textural contrast.
• Brussel Sprouts: Halve or thinly slice Brussels sprouts. Roasting brings out their nutty, sweet flavor, transforming them into a delightful addition.
• Carrots: Matchstick carrots or thinly sliced rounds work best for even cooking. They add a touch of sweetness and a satisfying crunch.
• Onion: Red onion or sweet Vidalia onion, sliced thinly, caramelizes beautifully in the oven, adding a sweet and savory depth to the dish.
• Mushrooms: Sliced mushrooms add an umami richness. Be aware that they release a good amount of liquid during cooking, which can contribute to the pan sauce but might make the other vegetables less crispy if the pan is too crowded.
• Leafy Greens: Hearty greens like kale or spinach can be added towards the very end of the baking time, allowing them to wilt gently without becoming overcooked.
• Broccoli and Cauliflower Florets: Small florets of broccoli or cauliflower roast well, developing a slightly charred, nutty flavor.
• Bell Peppers: Red, yellow, or orange bell peppers, cut into strips, add sweetness and a beautiful spectrum of color. Green bell peppers are also an option if you prefer a sharper, more herbaceous flavor.

Remember, the goal is to create a balanced meal that suits your taste. Don’t hesitate to mix and match these options to discover your perfect Mediterranean combination!

Step-by-Step Guide to Your Oven-Baked Mediterranean Chicken

Creating this flavorful and healthy sheet pan dinner is incredibly straightforward. Follow these simple steps to prepare your oven-baked Mediterranean chicken and vegetables:

1. Prepare Your Baking Dish: Begin by preheating your oven to 350°F (175°C). Line a large sheet pan or baking dish with parchment paper for effortless cleanup, or simply lightly grease it. Place your chicken breasts on the prepared pan, ensuring they are somewhat spaced out. Season both sides generously with salt, freshly ground black pepper, and Italian seasoning.
2. Arrange the Vegetables: Artfully layer the sliced zucchini, chopped artichoke hearts, and halved cherry or grape tomatoes on top of and around the chicken pieces. For an extra boost of flavor, try to concentrate a little more of the artichokes directly on top of the chicken breasts; their juices and flavors will meld beautifully into the chicken as it cooks. Distribute the remaining vegetables so they are mostly in a single layer to promote even roasting and browning.
3. Prepare and Apply the Vinaigrette: In a small bowl, whisk together the olive oil, balsamic vinegar, and minced garlic until well combined. This forms your simple yet incredibly potent vinaigrette. Evenly pour this aromatic dressing over all the chicken and surrounding vegetables. Gently toss the vegetables along the edges of the pan to ensure they are thoroughly coated. If any dry spots remain, a quick spritz of olive oil can help achieve that perfect roasted texture.
4. Bake to Perfection: Transfer the sheet pan to your preheated oven and bake for approximately 20-25 minutes. The precise cooking time will vary depending on the thickness of your chicken. The chicken is perfectly cooked when it is no longer pink in the center, and its internal temperature reaches 165°F (74°C). For absolute certainty and safety, always use a meat thermometer. This ensures juicy, tender chicken every time.

Once baked, remove the pan from the oven and immediately sprinkle generously with crumbled feta cheese. The warmth of the dish will soften the feta slightly, releasing its delightful salty tang. Serve hot and enjoy this incredible burst of Mediterranean flavor! This dish is exceptionally delicious over a bed of fluffy roasted cauliflower rice, making it an ideal low-carb pairing. If you have fresh herbs on hand, such as basil or parsley, finely chop them and scatter them over the top for an extra layer of freshness and vibrant color.

Elevate Your Meal with a Grill Packet Option

When the weather is beautiful and you want to take your cooking outdoors, this Mediterranean Chicken Bake adapts wonderfully to the grill! Transforming this recipe into convenient foil grill packets is an excellent way to impart a smoky flavor and keep cleanup to an absolute minimum. Plus, it allows for easy customization, as each person can choose their favorite vegetables to go inside their individual packet. To prepare, simply assemble your chicken and vegetables with the balsamic vinaigrette inside large pieces of heavy-duty aluminum foil. Seal the packets tightly, ensuring no liquid can escape. Cook these packets on the grill over medium-high heat for approximately 12-15 minutes, or until the chicken is thoroughly cooked and the vegetables are tender-crisp. Alternatively, if you prefer the oven but still want the individual packet convenience, you can bake these foil packs on a baking sheet in a 450°F (232°C) oven for about 20-25 minutes. This method ensures all the juices and flavors are sealed within, resulting in incredibly moist chicken and perfectly cooked vegetables.

Storage and Make-Ahead Tips for Convenience

This Mediterranean Chicken Bake is not only delicious fresh from the oven, but it also makes fantastic leftovers, simplifying your meal prep for the week. Proper storage ensures your meal remains fresh and flavorful.

• Refrigerator Storage: Any leftover Mediterranean chicken and vegetables should be transferred to an airtight container. Store it promptly in the refrigerator, where it will remain fresh and delicious for approximately 3 days. This makes it an ideal option for meal prepping healthy lunches or quick dinners throughout the week.
• Reheating Instructions: To reheat, you can either warm individual portions in the microwave or larger amounts in the oven. If using the microwave, reheat at 50% power in short intervals until heated through to prevent the chicken from drying out. For oven reheating, place the leftovers in an oven-safe dish, drizzle any accumulated excess juices over the top to maintain moisture, and cover loosely with foil. Warm in a low-heat oven (around 325°F or 160°C) until heated evenly.
• Make-Ahead Prep: For ultimate convenience, you can significantly reduce dinner-time stress by prepping everything a day or two in advance. Cut all your vegetables, prepare your chicken, and whisk together the balsamic vinaigrette. Store the chicken and vegetables separately in airtight containers, and keep the dressing in a sealed jar in the refrigerator. When you’re ready to cook, simply assemble everything on the sheet pan, pour over the dressing, and pop it into the oven. This strategy ensures a fresh, healthy dinner is ready to go even on your busiest evenings.

Are you searching for more family-friendly, low-carb recipes to simplify your healthy eating journey?
Be sure to explore our extensive collection of Keto-Friendly South Beach Diet Recipes for delicious and nutritious meal ideas!

Discover More Delectable Baked Chicken Recipes

If you’ve enjoyed the simplicity and flavors of our Mediterranean Chicken Bake, you’ll be delighted to explore our other fantastic baked chicken recipes. Each offers a unique flavor profile and straightforward preparation, making them perfect additions to your weekly meal plan.

📋 Mediterranean Chicken Bake – Easy One-Pan Recipe

Mediterranean Chicken Bake – Easy One-Pan Recipe

This incredibly delicious Mediterranean Chicken Bake is an effortless, one-pan meal that requires only minutes of preparation. Enjoy healthy sheet pan chicken breasts, zucchini, tomatoes, and artichokes as they cook to perfection in the oven, leaving you free to do something else!

★★★★★

5 from 6 votes

Prep Time:
12 minutes

Cook Time:
20 minutes

Total Time:
30 minutes

Servings:
4 servings

Author:
Marjory Pilley

Ingredients

• 20 ounces boneless skinless chicken breast Pound thin or use thin-sliced breasts for a quicker cooking time
• Salt and pepper to taste
• 1 teaspoon Italian seasoning
• 14 ounce quartered artichoke hearts drained and chopped
• 1 large zucchini sliced and quartered
• 1 pint cherry tomatoes halved
• ¼ cup olive oil
• 2 Tablespoons balsamic vinegar
• 2-3 garlic cloves pressed or minced
• ½ teaspoon salt
• ¼ cup feta cheese crumbled

Instructions

1. Preheat oven to 350°F (175°C).
2. Place chicken in a large baking dish or sheet pan. Line with foil or parchment paper if desired for easier cleanup. Season chicken with salt, pepper, and Italian seasoning.
3. Layer tomatoes, artichokes, and zucchini on top of and surrounding the chicken. Concentrate more of the artichoke on top of the chicken so the flavor sinks in. Spread ingredients out so they are mostly in a single layer for even cooking.
4. Whisk olive oil, balsamic vinegar, and garlic together in a small bowl, then evenly pour it over each piece of chicken and the vegetables. Toss the vegetables along the edges to ensure they are well coated.
5. Bake for about 20 minutes or until chicken is no longer pink and its internal temperature reaches 165°F (74°C). Cooking time may vary based on chicken thickness.
6. Top with crumbled feta cheese before serving and enjoy!

Notes

Refer to the article above for step-by-step pictures, exciting variations, and additional helpful tips.

Nutritional Estimate: Please note that the nutritional estimate provided below assumes all of the dressing is consumed. In reality, you likely won’t consume every drop, so the actual intake may be slightly lower.

Storage Information:

• Refrigerator: Store any leftover Mediterranean chicken and vegetables in a sealed, airtight container in the refrigerator for up to 3 days.
• Reheat: To reheat, drizzle any excess juices over the top, cover, and warm in the oven on low heat (325°F or 160°C) or gently in the microwave at 50% power until thoroughly heated.
• Make-Ahead: For ultimate convenience, prep all your ingredients (chop vegetables, season chicken) a day or two beforehand. Store them separately in the refrigerator, and then simply assemble and bake at dinnertime.

Grill Packet Option for a Smoky Flavor:

Fancy grilling? Transform this recipe into individual foil grill packets. Customize each packet with your preferred vegetables and cook over medium-high heat on the grill for 12-15 minutes. Alternatively, these foil packs can be baked on a sheet pan in a 450°F (232°C) oven for approximately 20-25 minutes.

Nutrition

Calories:
395kcal
|
Carbohydrates:
20g
|
Protein:
37g
|
Fat:
20g
|
Saturated Fat:
4g
|
Polyunsaturated Fat:
2g
|
Monounsaturated Fat:
11g
|
Trans Fat:
0.02g
|
Cholesterol:
99mg
|
Sodium:
676mg
|
Potassium:
1339mg
|
Fiber:
7g
|
Sugar:
7g
|
Vitamin A:
806IU
|
Vitamin C:
52mg
|
Calcium:
133mg
|
Iron:
3mg

Nutritional and Food Safety Disclaimer

This recipe was originally published on October 6, 2013, and has been extensively updated and enhanced to provide the best possible reader experience and improved culinary guidance.