Sheet Pan Mediterranean Chicken with Root Vegetables

Chef Emma first tasted authentic Mediterranean cuisine during a family trip to Greece, where vibrant flavors and simple, wholesome ingredients transformed every meal into a celebration.

That experience inspired this Sheet Pan Mediterranean Chicken with Root Vegetables, a one-pan wonder that captures the essence of Mediterranean cooking—fresh herbs, bright lemon, aromatic garlic, and colorful vegetables all roasted to perfection.

Sheet Pan Mediterranean Chicken with Root Vegetables

One-pan Mediterranean dinner featuring herb-marinated chicken roasted with colorful root vegetables. Healthy, flavorful, and ready in 50 minutes.

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Calories: 420

Ingredients Equipment Method Notes

Ingredients

  

• 2½ pounds bone-in chicken pieces
• 3 tablespoons olive oil for chicken
• Juice and zest of 1 lemon
• 4 cloves garlic minced
• 2 teaspoons dried oregano for chicken
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon paprika
• ½ teaspoon cumin
• 3 medium carrots cut into 2-inch pieces
• 2 medium parsnips cut into 2-inch pieces
• 1 large sweet potato cubed
• 1 large red onion cut into wedges
• 2 tablespoons olive oil for vegetables
• 1 teaspoon dried oregano for vegetables
• Salt and pepper to taste
• Fresh parsley and lemon wedges for garnish

Equipment

• Large sheet pan (18×13 inch)
• – Large mixing bowl
• Small bowl for marinade
• – Cutting board and knife
• Parchment paper (optional)

Method

 

1. Preheat oven to 425°F and line sheet pan with parchment paper.
2. Whisk together olive oil, lemon juice, lemon zest, garlic, oregano, thyme, rosemary, paprika, cumin, salt, and pepper.
3. Pat chicken dry and toss with marinade. Let sit 15-30 minutes.
4. Toss carrots, parsnips, sweet potato, and onion with olive oil, oregano, salt, and pepper.
5. Spread vegetables on sheet pan in single layer.
6. Place marinated chicken on top of and around vegetables.
7. Roast 40-45 minutes, stirring vegetables halfway through.
8. Check chicken reaches 165°F internal temperature.
9. Optional: broil 2-3 minutes for crispy skin.
10. Rest 5 minutes, garnish with parsley and lemon wedges, and serve.

Notes

Cut vegetables uniform sizes for even cooking.
Don’t overcrowd pan—use two pans if needed.
Marinate chicken up to 24 hours for deeper flavor.
Remove skin before eating to reduce fat.

Calories: 420
Protein: 38g

When her family returned home, she recreated those sun-soaked flavors in a way that fit their busy American lifestyle, and this recipe was born.

This Mediterranean chicken sheet pan dinner combines juicy herb-marinated chicken, nutrient-rich root vegetables, and classic Mediterranean seasonings in a meal that requires just 10 minutes of prep and one pan to clean. Whether you’re introducing your family to new flavors or already love Mediterranean cuisine, this healthy sheet pan meal delivers restaurant-quality results without the stress, expense, or complicated techniques.

Summary

This Sheet Pan Mediterranean Chicken with Root Vegetables features bone-in chicken pieces marinated in olive oil, lemon juice, garlic, and herbs, then roasted alongside carrots, parsnips, sweet potatoes, and red onions until golden and caramelized. The entire meal takes 45-50 minutes from start to finish and serves 4-6 people. Each serving provides approximately 420 calories, 38 grams of protein, and a rainbow of vitamins and minerals from the root vegetables. This naturally gluten-free, dairy-free dinner is perfect for meal prep, busy weeknights, and anyone seeking healthier, flavor-packed family meals.

Equipment

• Large sheet pan (18×13 inch half-sheet pan recommended)
• Large mixing bowl
• Small bowl for marinade
• Cutting board and sharp knife
• Measuring cups and spoons
• Tongs or spatula
• Parchment paper or aluminum foil (optional, for easier cleanup)

Ingredients for Sheet Pan Mediterranean Chicken with Root Vegetables

For the Mediterranean Chicken:

• 2½ pounds bone-in, skin-on chicken pieces (thighs and drumsticks work best)
• 3 tablespoons extra virgin olive oil
• Juice and zest of 1 large lemon
• 4 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon paprika
• ½ teaspoon ground cumin
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Root Vegetables:

• 3 medium carrots, peeled and cut into 2-inch pieces
• 2 medium parsnips, peeled and cut into 2-inch pieces
• 1 large sweet potato, peeled and cut into 1½-inch cubes
• 1 large red onion, cut into wedges
• 2 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper

For Garnish:

• Fresh parsley, chopped
• Fresh lemon wedges
• Optional: crumbled feta cheese (omit for dairy-free)
• Optional: Kalamata olives

Directions for Sheet Pan Mediterranean Chicken

1. Preheat oven: Preheat oven to 425°F. Line a large sheet pan with parchment paper or lightly grease with cooking spray.
2. Prepare marinade: In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, rosemary, paprika, cumin, salt, and pepper.
3. Marinate chicken: Pat chicken pieces dry with paper towels. Place in a large bowl and pour marinade over chicken. Toss to coat evenly. Let marinate for 15-30 minutes at room temperature (or up to 4 hours refrigerated for deeper flavor).
4. Prepare vegetables: While chicken marinates, prepare all root vegetables by peeling and cutting them into uniform sizes for even cooking.
5. Season vegetables: In a large bowl, toss carrots, parsnips, sweet potato, and red onion with olive oil, oregano, salt, and pepper until evenly coated.
6. Arrange on sheet pan: Spread seasoned vegetables in a single layer on the prepared sheet pan, leaving space for the chicken pieces.
7. Add chicken: Place marinated chicken pieces on top of and around the vegetables, skin-side up. Pour any remaining marinade over the chicken and vegetables.
8. Roast: Place sheet pan in preheated oven and roast for 40-45 minutes, stirring vegetables halfway through cooking time.
9. Check doneness: Chicken is done when internal temperature reaches 165°F (175°F for thighs) and juices run clear. Vegetables should be fork-tender and caramelized at the edges.
10. Broil for crispiness (optional): For extra crispy chicken skin, turn oven to broil for the last 2-3 minutes, watching carefully to prevent burning.
11. Rest and serve: Remove from oven and let rest for 5 minutes. Transfer to a serving platter and garnish with fresh parsley, lemon wedges, and optional feta cheese or olives.

Tips and Variations

Cooking Tips:

• Cut all vegetables to similar sizes for even roasting
• Don’t overcrowd the pan—use two sheet pans if needed for proper caramelization
• Pat chicken dry before marinating for better browning
• Flip vegetables halfway through cooking for even caramelization
• Use a meat thermometer to ensure chicken is fully cooked
• Line pan with parchment for incredibly easy cleanup

Flavor Variations:

• Greek Style: Add cherry tomatoes, artichoke hearts, and serve with tzatziki sauce
• Moroccan Twist: Use cumin, coriander, cinnamon, and add dried apricots
• Italian Herbs: Replace oregano with Italian seasoning and add fresh basil
• Spicy Version: Add red pepper flakes or harissa paste to the marinade
• Lemon-Herb: Double the lemon and add fresh dill and mint

Ingredient Swaps:

• Use boneless chicken breasts or thighs (reduce cooking time to 25-30 minutes)
• Swap root vegetables for butternut squash, turnips, or rutabaga
• Add Brussels sprouts, bell peppers, or zucchini for variety
• Use chicken legs only or all thighs for different textures
• Replace sweet potato with regular potatoes or fingerlings

Serving Suggestions:

• Serve over fluffy couscous, quinoa, or rice pilaf
• Pair with warm pita bread and hummus
• Add a fresh Greek salad on the side
• Drizzle with tahini sauce or Greek yogurt
• Serve with roasted chickpeas for extra protein

Storage and Meal Prep:

• Store leftovers in airtight containers for up to 4 days
• Reheat in oven at 350°F for 15 minutes to maintain crispiness
• Freeze cooked chicken and vegetables separately for up to 2 months
• Meal prep by marinating chicken the night before
• Vegetables can be prepped and stored separately up to 2 days ahead

Nutrition Facts

Based on 4 servings. Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Highlights

This Sheet Pan Mediterranean Chicken with Root Vegetables provides 38 grams of high-quality protein per serving to support muscle health and keep you satisfied for hours. The root vegetables deliver exceptional amounts of vitamin A (220% of daily value), supporting eye health, immune function, and skin health. Sweet potatoes and carrots contribute beta-carotene, a powerful antioxidant that protects cells from damage.

The Mediterranean-style preparation uses heart-healthy olive oil and minimal added fats, making this dish align with recommendations for cardiovascular wellness. Root vegetables provide complex carbohydrates and 5 grams of fiber per serving, promoting digestive health and steady blood sugar levels. The herbs and spices add not just flavor but also anti-inflammatory compounds and antioxidants without extra calories.

Dietitian Tips

• Increase vegetables: Double the vegetable portions to increase fiber and nutrients while reducing overall calorie density
• Reduce fat: Remove chicken skin before eating to save about 80 calories and 8g of fat per serving
• Boost omega-3s: Use chicken thighs which contain more omega-3 fatty acids than breasts
• Add more color: Include red bell peppers or purple potatoes for additional antioxidants
• Make it dairy-free: Skip optional feta cheese to keep this meal completely dairy-free
• Control portions: Serve with generous portions of vegetables and moderate chicken portions for balanced nutrition

FAQs

1. Can I use boneless, skinless chicken for this recipe?
Yes! Boneless, skinless chicken breasts or thighs work well but require less cooking time (25-30 minutes). Watch carefully to prevent drying out. Consider adding vegetables 10 minutes into cooking to prevent overcooking.

2. What if I don’t have all the root vegetables listed?
No problem! Use whatever root vegetables you have available—potatoes, turnips, beets, rutabaga, or even winter squash. The key is cutting them into similar-sized pieces for even cooking.

3. Can I make this recipe ahead of time?
Absolutely! Marinate chicken up to 24 hours in advance. Prep and season vegetables separately and store refrigerated. Combine everything on the sheet pan and roast when ready to eat.

4. How do I get crispy chicken skin?
Pat chicken very dry before marinating, roast at high temperature (425°F), and finish with 2-3 minutes under the broiler. Don’t crowd the pan, as this creates steam instead of crispy skin.

5. Is this recipe suitable for meal prep?
Yes! This Mediterranean chicken sheet pan meal is excellent for meal prep. Portion into containers with vegetables and chicken, then reheat in the oven or microwave. Flavors improve after a day in the refrigerator.

6. Can I add other vegetables to this recipe?
Definitely! Bell peppers, cherry tomatoes, zucchini, eggplant, and Brussels sprouts all work beautifully. Add quicker-cooking vegetables like tomatoes and zucchini during the last 20 minutes of roasting.

Conclusion for Sheet Pan Mediterranean Chicken

Sheet Pan Mediterranean Chicken with Root Vegetables brings the flavors of the Mediterranean to your family table with minimal effort and maximum flavor. This healthy one-pan meal proves that nutritious eating doesn’t require complicated recipes or expensive ingredients—just quality chicken, seasonal vegetables, and time-tested Mediterranean seasonings. Whether you’re feeding a hungry family on a busy Tuesday or meal prepping for the week ahead, this Mediterranean sheet pan dinner delivers comfort, nutrition, and satisfaction every single time.

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