One-Pan Mediterranean Chicken and Veggie Bowl

Ingredients

• 4 boneless, skinless chicken thighs (about 600g total)
• 1 medium zucchini, sliced into half-moons
• 1 red bell pepper, chopped into 1-inch pieces
• 1 cup cherry tomatoes, halved
• 1 can (400g) chickpeas, drained and rinsed
• 3 tablespoons extra virgin olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• ½ teaspoon ground cumin
• Salt and black pepper to taste
• Juice of 1 lemon
• Fresh parsley, roughly chopped, to serve
• ½ cup plain Greek yogurt (for serving)
• Optional: 2 cups cooked brown rice or quinoa as a base

Instructions

1. 1

   Get Your Oven Hot

   Preheat your oven to 200°C (400°F). Line a large baking sheet or use a heavy-bottomed roasting pan—you want enough room so the vegetables roast, not steam. Crowding the pan is the #1 mistake I see people make with sheet pan meals.

2. 2

   Mix Your Marinade

   In a small bowl, combine the olive oil, minced garlic, oregano, smoked paprika, cumin, lemon juice, a good pinch of salt, and black pepper. Give it a stir. It should smell incredible already—that's how you know your spice blend is fresh enough to use.

3. 3

   Coat the Chicken and Veggies

   Pat your chicken thighs dry with a paper towel (this helps them brown properly). Add the chicken, zucchini, bell pepper, cherry tomatoes, and drained chickpeas to a large mixing bowl. Pour the marinade over everything and toss well until every piece is coated. Don't rush this step.

4. 4

   Arrange on the Pan

   Spread everything out on your prepared baking sheet in a single layer. Place the chicken thighs skin-side up—or if they're skinless, just make sure they're not buried under the veggies. The chickpeas can go in the gaps; they'll get a little crispy around the edges and honestly that's the best part.

   

5. 5

   Roast Until Golden

   Roast at 200°C for 28 to 32 minutes. You're looking for the chicken to hit an internal temperature of 74°C (165°F) and the vegetables to have some color on them—not limp and pale. If your oven runs cool, give it an extra 5 minutes. No covering needed.

6. 6

   Rest and Serve

   Pull the pan from the oven and let the chicken rest for 5 minutes before cutting into it. This keeps it juicy. Serve over brown rice or quinoa if you're going for a more filling bowl, top with a generous spoonful of Greek yogurt, and finish with a scatter of fresh parsley. A squeeze of extra lemon over the top right before eating—don't skip that.

Substitution Ideas

Storage Tips

Store leftovers in an airtight container in the fridge for up to 4 days. Keep the Greek yogurt separate so it doesn't make everything soggy. Reheat in the oven at 180°C for about 10 minutes to get the chickpeas crispy again, or use the microwave if you're in a hurry (2 minutes on medium power, covered). This dish also freezes well—portion it into freezer-safe containers without the yogurt or fresh herbs and freeze for up to 2 months. Thaw overnight in the fridge before reheating.