Easy Sheet Pan Mediterranean Chicken
If you love bold Mediterranean flavours and easy weeknight dinners, this Mediterranean Sheet Pan Chicken is about to become your new go-to. Juicy chicken thighs are roasted to perfection with sweet cherry tomatoes, briny olives, and caramelized onions, all coated in a fragrant spice rub.
Why This Sheet Pan Mediterranean Chicken is Perfect for Women in Perimenopause
Navigating perimenopause and menopause often means focusing on nutrient-dense meals that support hormone balance, reduce inflammation, and keep energy levels steady. This Mediterranean-inspired dish checks all the boxes:
✔️ Protein-Packed – Tender chicken thighs provide lean protein to keep you energized and satisfied, not to mention to help you reach those protein targets!
✔️ Nutrient-Rich – A colourful mix of vegetables delivers essential vitamins and minerals, while herbs add so much flavour.
✔️ Heart-Healthy – Olives and olive oil provide those good-for-you fats that support heart health and keep skin glowing.
✔️ Gut-Friendly – The prebiotic-rich onions support healthy digestion and overall wellness.
This is comfort food that loves you back—a nourishing, satisfying meal that's effortless to prepare and leaves you feeling fantastic. Perfect for busy weeknights when you want something that's both healthy and delicious.
Follow me on Instagram for more delicious meal inspiration!
Easy Sheet Pan Mediterranean Chicken
Ingredients:
1 tsp smoked paprika
1 tsp dried basil
1 tsp dried oregano
1 tsp dried parsley
2 tbsp olive oil
2 lbs boneless, skinless chicken thighs
1 medium red onion, thinly sliced
4 garlic cloves, roughly chopped
2 pints cherry tomatoes
2/3 cup kalamata olives
6oz feta cheese, crumbled (approx 2/3 cup)
1 lemon, for serving
3 cups cooked rice, quinoa or grain of choice for serving
Directions:
Preheat the oven to 400F. Line a sheet pan with parchment paper.
Add the chicken, sliced onion, cherry tomatoes and garlic to the sheet pan.
In a small bowl, combine the 1 tsp smoked paprika, 1 tsp dried oregano, 1 tsp dried basil, 1 tsp dried parsley, 1 tsp salt, 1/2 tsp pepper and 2 tbsp olive oil.
Drizzle the oil mixture allover the contents of the sheet pan, using your hands to mix well.
Bake for 35-40 minutes or until the chicken is cooked through or an instant read thermometer reads 145F.
Sprinkle with feta and a squirt of lemon juice. Serve alongside your grain of choice.
📌 Pin this recipe for later because trust me, you’ll want it again!
Final Thoughts
This Easy, Sheet Pan Mediterranean chicken is a simple, full of flavour weeknight meal that is packed with nutrients that support your health, especially in menopause. It’s a perfect anti-inflammatory, high-protein meal that the whole family will love.
So, next time you're looking for a nourishing, stress-free dinner, give this Mediterranean Sheet Pan Chicken a try. And if you do, let me know in the comments how you liked it!
👉 What’s your go-to sheet pan meal? Please share in the comments below!
FREE DOWNLOAD
Remember, adding new vegetables to your diet doesn't have to be complicated. This beet salad is proof that simple ingredients, thoughtfully combined, can create something extraordinary while supporting your gut health journey.
Give it a try and let me know in the comments how you liked it!
Grab my FREE Ultimate Hormone Supporting Grocery Guide
Understanding which foods help manage inflammation and metabolic health and which foods hinder your efforts to feel like yourself again in this transitional season is so key. My free guide will show you the 20 ingredients that are always in my kitchen, why they matter and how you can easily incorporate them into your weekly diet.