1 Shares

This Mediterranean Chicken recipe is the perfect way to bring the vibrant, fresh flavors of the Mediterranean to your table. With tender chicken breasts marinated in a mixture of olive oil, lemon juice, garlic, and aromatic herbs, then roasted alongside colorful vegetables like cherry tomatoes, bell peppers, and zucchini, this dish is bursting with flavor. It’s healthy, easy to make, and ideal for a family dinner or when entertaining guests. Serve with a sprinkle of fresh parsley, feta cheese, and lemon wedges for a delightful, restaurant-quality meal.

Full Recipe:

Ingredients

For the Chicken Marinade:

4 boneless, skinless chicken breasts
3 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
4 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
½ teaspoon smoked paprika
¼ teaspoon red pepper flakes (optional)
Salt and black pepper, to taste

For the Vegetables:

1 cup cherry tomatoes, halved
1 medium red onion, sliced into wedges
1 zucchini, sliced into half-moons
1 bell pepper (red, yellow, or orange), cut into strips
⅓ cup Kalamata olives, pitted and halved
¼ cup sun-dried tomatoes, chopped

For Garnish:

2 tablespoons fresh parsley, chopped
2 tablespoons crumbled feta cheese (optional)
Lemon wedges, for serving

Directions

Marinate the Chicken:
In a large bowl, whisk together olive oil, lemon juice, minced garlic, oregano, thyme, smoked paprika, red pepper flakes, salt, and pepper. Add the chicken breasts and toss to coat evenly. Cover and refrigerate for at least 30 minutes, or up to 4 hours for maximum flavor.
Prepare the Vegetables:
While the chicken marinates, preheat the oven to 400°F (200°C). On a large baking sheet or in an oven-safe dish, arrange the cherry tomatoes, red onion, zucchini, bell pepper, Kalamata olives, and sun-dried tomatoes. Drizzle with olive oil, season with salt and pepper, and toss to coat evenly.
Sear the Chicken (Optional):
For added flavor, heat a skillet over medium-high heat and add a drizzle of olive oil. Remove the chicken from the marinade and sear for 2–3 minutes per side until golden brown.
Bake the Chicken and Vegetables:
Place the seared chicken breasts among the vegetables on the baking sheet. Pour any remaining marinade over the chicken and vegetables. Bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.
Garnish and Serve:
Let the chicken rest for 5 minutes before serving. Garnish with fresh parsley and crumbled feta cheese, if desired. Serve with lemon wedges for a burst of citrusy goodness.

Nutrients (Per Serving)

Calories: 320–350 kcal
Carbohydrates: 10g
Protein: 30g
Fat: 18g
- Saturated Fat: 4g
Sodium: 500mg

Health Benefits of Mediterranean Chicken

Mediterranean cuisine is widely regarded for its health benefits, particularly its emphasis on fresh vegetables, lean proteins, and healthy fats. The olive oil used in the marinade is rich in monounsaturated fats, which have been linked to improved heart health. Olive oil is also packed with antioxidants that help reduce inflammation and promote overall wellness. The addition of fresh lemon juice not only brightens up the dish but also provides a healthy dose of vitamin C, which supports immune function and skin health.

Chicken breast, the primary protein in this recipe, is a lean protein source that is low in fat but high in essential amino acids. It’s a fantastic option for those looking to maintain or build muscle mass while keeping their calorie intake in check. Additionally, the vegetables in this dish—tomatoes, zucchini, bell peppers, and red onions—are rich in vitamins, minerals, and fiber. They contribute to a balanced meal, providing key nutrients like vitamin A, vitamin C, potassium, and folate, which support various bodily functions, including digestion, immune function, and heart health.

The Mediterranean Flavor Profile

The key to the Mediterranean Chicken’s deliciousness lies in the vibrant and aromatic flavors of the Mediterranean spices. The garlic, oregano, and thyme create a fragrant base that infuses the chicken with a deep, savory flavor. Smoked paprika adds a subtle smokiness that enhances the overall taste profile without overpowering the dish. The optional red pepper flakes provide a mild heat, offering a subtle kick that complements the other flavors perfectly.

In addition to the spices, the vegetables are seasoned simply with olive oil, salt, and pepper, which allow their natural flavors to shine through. The roasting process caramelizes the vegetables, bringing out their natural sweetness and creating a rich, savory contrast to the bright, zesty chicken. Kalamata olives and sun-dried tomatoes add a briny and slightly tangy component, giving the dish a Mediterranean flair that’s both satisfying and refreshing.

How to Make Mediterranean Chicken

One of the reasons why this Mediterranean Chicken recipe is so popular is its simplicity. The marinating process is quick and straightforward. All you need to do is combine the olive oil, lemon juice, garlic, and spices, and then let the chicken soak in the marinade for at least 30 minutes (or up to 4 hours for maximum flavor). The marinade not only adds flavor to the chicken but also helps keep the meat juicy and tender during the roasting process.

While the chicken marinates, you can prepare the vegetables. Simply slice the zucchini, red onion, and bell peppers, halve the cherry tomatoes, and combine them with Kalamata olives and sun-dried tomatoes. The vegetables are then drizzled with olive oil, seasoned with salt and pepper, and tossed together before being placed in the oven. As the vegetables roast, the chicken can either be seared in a skillet for added flavor or placed directly on the baking sheet with the vegetables.

After the chicken and vegetables have been roasted to perfection, the dish is ready to be garnished with fresh parsley and crumbled feta cheese. A squeeze of fresh lemon juice adds a citrusy punch that ties all the flavors together, leaving you with a bright, delicious, and healthy meal.

Serving Suggestions for Mediterranean Chicken

Mediterranean Chicken is a versatile dish that can be served in several different ways, making it a great addition to any meal plan. For a lighter option, serve it over a bed of mixed greens or spinach for a refreshing salad. The roasted vegetables complement the chicken beautifully and can be enjoyed either warm or at room temperature.

If you’re in the mood for a heartier meal, serve the chicken and vegetables with a side of rice or couscous. Both options are staples in Mediterranean cuisine and work well to absorb the delicious juices from the roasted chicken and vegetables. You can also serve the chicken with roasted potatoes, grilled pita, or a side of hummus for a more indulgent meal that still stays true to Mediterranean flavors.

For those who prefer a more casual meal, Mediterranean Chicken can be served in a pita wrap or flatbread. Add a dollop of tzatziki sauce for an extra layer of creaminess and coolness, which perfectly balances the flavors of the chicken and spices. This can also be an excellent option for meal prepping, as the chicken and vegetables can be stored in the fridge and assembled later for a quick and tasty lunch or dinner.

Why Mediterranean Chicken Is Ideal for Meal Prep

One of the best things about Mediterranean Chicken is that it’s a perfect dish for meal prep. The chicken can be marinated in advance and cooked in bulk, making it easy to have a flavorful and healthy meal ready to go throughout the week. The vegetables also store well in the fridge and can be quickly reheated or eaten cold in salads or wraps.

Because the ingredients are simple and the cooking method is straightforward, Mediterranean Chicken is easy to customize based on your preferences. You can swap out the vegetables for others in season, or try different herbs and spices to change up the flavor profile. This flexibility makes it an ideal meal prep option for busy weeks when you need something that’s both nutritious and satisfying.

Conclusion: A Flavorful and Versatile Meal

Mediterranean Chicken is a delightful dish that brings the fresh, bold flavors of the Mediterranean straight to your table. With its simple ingredients, easy preparation, and versatility, it’s perfect for busy weeknights, family dinners, or even meal prepping. The combination of marinated chicken, roasted vegetables, and aromatic herbs creates a balanced and flavorful meal that is both healthy and delicious.

Whether served with rice, couscous, or in a pita, Mediterranean Chicken is a dish that will satisfy your cravings for something fresh and savory. Its healthy ingredients, including lean chicken, fresh vegetables, and olive oil, make it a meal that supports overall well-being while still offering an indulgent dining experience. By incorporating this Mediterranean Chicken recipe into your regular meal rotation, you’ll enjoy a tasty and nutritious meal that will transport your taste buds to the Mediterranean with every bite.

Pin1