One-Pan Mediterranean Chicken & Veggie Weekly Meal Prep Bowl

Ingredients

• 1.5 lbs boneless, skinless chicken thighs (about 4 medium pieces)
• 2 cups cooked brown rice or quinoa
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium zucchini, diced into ½-inch cubes
• 1 cup cherry tomatoes, halved
• ½ red onion, sliced thin
• 3 tablespoons olive oil, divided
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• ½ teaspoon cumin
• Salt and black pepper to taste
• Juice of 1 lemon
• ¼ cup plain Greek yogurt (for serving)
• 2 tablespoons fresh parsley, roughly chopped

Instructions

1. 1

   Get Your Chicken Seasoned First

   Pat the chicken thighs dry with a paper towel—this step matters more than people think, because dry chicken browns properly instead of steaming. Mix your smoked paprika, oregano, garlic powder, cumin, salt, and pepper in a small bowl. Rub the spice mix all over both sides of the chicken. Let it sit for at least 5 minutes while your pan heats up.

2. 2

   Sear the Chicken Until Golden

   Heat 2 tablespoons of olive oil in a large oven-safe skillet (cast iron works best here) over medium-high heat. Add the chicken thighs and cook for 5-6 minutes per side until you get a deep golden crust. Don't move them around—just let them sit and develop color. Once seared, transfer the chicken to a plate temporarily.

3. 3

   Build Your Veggie Base

   In the same pan—don't wipe it out, those browned bits are flavor—add the remaining tablespoon of olive oil. Toss in your red onion and zucchini. Cook over medium heat for about 3 minutes, stirring occasionally. Add the chickpeas and cherry tomatoes, give everything a quick toss, and squeeze half the lemon juice over the top.

   

4. 4

   Bring It All Together in the Oven

   Nestle the seared chicken thighs back on top of the vegetable and chickpea mixture. Transfer the whole pan to a preheated 400°F (200°C) oven. Roast for 18-20 minutes until the chicken reaches an internal temperature of 165°F. The tomatoes will burst a little and create a light pan sauce—that's exactly what you want.

5. 5

   Rest, Then Build Your Bowls

   Pull the pan out and let everything rest for 5 minutes (seriously, don't skip this). Slice the chicken or leave thighs whole. Serve over your cooked brown rice or quinoa, spoon the roasted veggies and chickpeas alongside, and finish with a dollop of Greek yogurt, the remaining lemon juice, and fresh parsley. Done.

Substitution Ideas

Storage Tips

Store leftovers in airtight containers in the fridge for up to 4 days. Keep the Greek yogurt separate—don't mix it in before storing or it gets watery. The chicken and veggies reheat well in a skillet over medium heat with a splash of water, or microwave at 70% power for 2 minutes. For freezing: the chicken and chickpea-veggie mixture freezes fine for up to 2 months, but leave out the tomatoes if you're planning to freeze (they go mushy). Cook fresh rice or quinoa when you're ready to eat.