Healthy Eating

Mediterranean chicken and vegetables

Prep Time: 20 minutes  | Cook Time: 30 minutes  | Total Time: 50 minutes |*Servings: 4 

Capture the flavours of the Mediterranean in this easy, protein-rich sheet pan recipe. Skinless chicken breasts are a lean protein that give us exposure to amino acids, which help maintain or increase our muscle mass. The marinade  in this meal contains many anti-inflammatory ingredients, including olive oil and generous amounts of herbs. Vegetables, such as bell peppers and tomatoes, are rich in vitamin C. Vitamin C helps prevent collagen breakdown and can help manage or prevent gout.

Nutritional information (per serving*): Calories: 376; Total Fat (22g); Saturated Fat (4g); Monounsaturated Fat (14g); Carbohydrates (15g); Protein (32 g); Fibre (3g); Sodium (91mg); Omega-3 Fatty Acids (0.2g)


  • 1/3 cup extra virgin olive oil 
  • Juice of a whole lemon or ¼ cup  
  • 3 cloves garlic, finely chopped  
  • 2 tsp dried oregano 
  • 2 tsp dried thyme
  • 2 tsp dried rosemary  
  • 2 tsp maple syrup 
  • 1 tsp black pepper 
  • 1 tsp Dijon mustard 
  • 1 tsp salt (optional)  
Sheet pan chicken and vegetables:
  • 2 boneless, skinless chicken breasts, sliced into 1-inch thick strips  
  • 1 medium zucchini, sliced into ½-inch thick circles  
  • 1 large orange or yellow bell pepper, chopped into ½-inch thick pieces  
  • 1 medium red onion, sliced into ½-inch thick wedges 
  • 1 pint of cherry tomatoes  
  • ½ cup of fresh parsley, chopped (for the garnish) 
Optional garnishes: 
  • ½ cup Kalamata olives, pitted 
  • 1/3 cup low fat feta cheese  
  • Lemon wedges 


Step 1
Preheat the oven to 425°F. Cover a large baking sheet with foil. 

Step 2
In a small bowl, combine all the marinade ingredients and whisk until blended.  

Step 3
Place the sliced chicken breasts into a bowl and add ½ of the marinade. Using a fork, toss the chicken to ensure it is well-coated (add more marinade if needed). Marinate the chicken 10 minutes.

Step 4
While the chicken marinates, place all the vegetables onto the foil-covered baking sheet. Cover the vegetables with the remaining marinade and mix to ensure they are evenly coated.   

Marinade in a bowl

Raw, sliced chicken in a bowl

Step 5
Place the sliced chicken onto the baking sheet with the vegetables. Nestle the chicken around the vegetables and bake for 30 minutes.

Step 6
Remove the baking sheet from the oven. The vegetables should be soft and the chicken  cooked through to 165°F. Garnish with parsley before serving. 

For an additional burst of flavour, garnish with Kalamata olives, low fat feta and lemon wedges.

Sliced chicken and vegetables on a baking sheet

Chicken and vegetables with parsley

Extra tips:

  • Serve with whole grain pita, lentils, rice, couscous or baby potatoes for additional fibre and energy.
  • Use your favourite vegetables, such as cauliflower or broccoli.  The thickness should be similar to ensure even cooking. 
  • Serve with plain Greek yogurt as a dip for chicken and vegetables. This will provide additional calcium and protein.
  • Instead of feta, sprinkle nutritional yeast flakes for additional vitamin B12 and protein.
  • Consider adding freshly sliced avocado for additional healthy fat and flavour.
  • Store in your fridge for up to 4 days.