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A large sheet pan of healthy Mediterranean Chicken thighs

Healthy Baked Mediterranean Chicken Thighs | Easy Sheet Pan Recipe

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Healthy baked Mediterranean chicken thighs is an easy sheet pan recipe perfect for weeknight dinners. Minimal effort for extra juicy chicken infused with a delicious Mediterranean marinade.
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Prep Time 5 minutes
Cook Time 45 minutes
Marinating time: 30 minutes
Total Time 1 hour 20 minutes
Course Chicken, Main Course, meat
Cuisine Greek, Italian, Mediterranean, Spanish
Servings 4 Main
Calories 389 kcal

Equipment

  • Chef Knife and cutting board
  • large glass bowl
  • Plastic food wrap
  • Large baking sheet
  • Oven
  • Cooking tongs

Ingredients
  

For the marinade

  • 5 tbsp Extra Virgin Olive Oil
  • 2 tbsp Lemon juice
  • 2 Garlic cloves minced
  • 1 tbsp Dijon Mustard
  • 1 tsp Dried Oregano
  • 1 tsp Garlic powder optional
  • 1 tsp Spanish La Vera Sweet Paprika
  • ½ tsp White Pepper
  • Salt to taste

For the Chicken

  • 28 oz. 800g chicken thighs
  • 2 small red onions cut into wedges
  • 1 large potato
  • 1 red bell pepper
  • 1 cup cherry tomatoes
  • 1 large courgette
  • ¼ cup Pitted olives
  • 1 cup chicken stock warmed

Instructions
 

  • Make marinade in a large bowl
    5 tbsp Extra Virgin Olive Oil, 2 tbsp Lemon juice, 2 Garlic cloves, 1 tbsp Dijon Mustard, 1 tsp Dried Oregano, 1 tsp Garlic powder, 1 tsp Spanish La Vera Sweet Paprika, ½ tsp White Pepper, Salt
  • Add chicken thighs to the marinade and coat evenly. Cover and marinate overnight or for at least 30 minutes.
    28 oz. 800g chicken thighs
  • Preheat oven to 180°C/350°F
  • Add chicken thighs, red bell pepper, onion, and potato to a large sheet pan or casserole dish
    2 small red onions, 1 large potato, 1 red bell pepper
  • Pour in warmed chicken stock.
    1 cup chicken stock
  • Drizzle any remaining marinade over the ingredients.
  • Bake for 15 minutes then carefully remove the sheet pan from the oven.
  • Baste chicken with cooking juices and add the cherry tomatoes, olives, and courgette.
    1 cup cherry tomatoes, 1 large courgette, ¼ cup Pitted olives
  • Drizzle with a little olive oil and season to taste with salt and pepper.
  • Bake for another 20 minutes or until the chicken is golden.
  • Serve alongside some steamed rice and your favorite garden salad for a healthy, nutritious, and balanced meal.

Video

Notes

Cooking Tips: 

  • Sheet Pan Size: We suggest using a large baking sheet with sides around 1 inch deep (here’s an example: Baking Sheet Pan 2 Pack, 9 x 13 inches). 
  • Veggie Prep: Veggies should be cut into even sized pieces so they cook at the same speed. Aim for bite-sized pieces around 1-2 inches (2-4 cm). 
  • Chicken: This recipe is great with the dark meat from the chicken thighs, but you can make it with other cuts of chicken, you’ll just need to adjust the cooking times of the chicken as follows:
  • Boneless skinless thigh fillets: Add the chicken into the pan 20 minutes into the baking time. This gives the veggies time to soften and cook without overcooking the chicken. 
  • Chicken breast: Score the chicken breasts with 1-inch deep marks before cooking, this will help them cook (and marinate faster). Add the chicken for the last 20 minutes of baking time.
  • Marinating: We highly recommend marinating for at least 3-4 hours, and overnight is ideal. However, if you’re short on time, a quick 30-minute marinate can work well too (see notes below on marinating times).
  • We use a 3:1 oil-to-acid ratio when marinating chicken. The oil-to-acid ratio is a critical element in marinades and cooking as it balances flavors and ensures proper marination (see more on this below in the recipe article).
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