🌿 Mediterranean Chicken Bake
🍗 Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 teaspoons dried oregano
- 2 teaspoons garlic powder
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- 1 zucchini, sliced into half-moons
- 1 red onion, thinly sliced
- 1 bell pepper (any color), sliced
- ¼ cup Kalamata olives, pitted and halved
- ¼ cup crumbled feta cheese
- Fresh parsley, chopped (for garnish)
🍽️ Description:
This Mediterranean Chicken Bake is a one-pan, oven-baked dish bursting with color and flavor. Juicy chicken breasts are seasoned with lemon, oregano, and garlic, then baked alongside a medley of vibrant vegetables, olives, and creamy feta. It’s simple, satisfying, and infused with classic Mediterranean freshness — perfect for a healthy weeknight meal or meal prep.
👨🍳 Instructions:
- Preheat Oven to 400°F (200°C).
- Season the Chicken:
In a bowl, mix olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Rub the mixture all over the chicken breasts. - Arrange in Baking Dish:
Place the seasoned chicken in a greased baking dish. Surround with cherry tomatoes, zucchini, onion, and bell pepper. - Top & Bake:
Scatter olives around the dish. Bake uncovered for 25–30 minutes, or until the chicken reaches an internal temp of 165°F (74°C) and the vegetables are tender. - Add Feta & Finish:
Sprinkle crumbled feta over the top in the last 5 minutes of baking. Garnish with fresh parsley before serving.
📝 Notes:
- For extra juicy chicken, marinate for 30 minutes before baking.
- Use bone-in thighs if preferred; just adjust baking time to 35–40 minutes.
- Don’t overcrowd the pan — use two pans if needed so everything roasts, not steams.
- Optional: Add sliced mushrooms or artichoke hearts for variety.
💡 Tips:
- Broil for 2–3 minutes at the end for golden cheese and lightly charred edges.
- If you want a sauce, drizzle with a little balsamic glaze or tzatziki before serving.
- Make it spicy: Add crushed red pepper flakes to the seasoning mix.
- Pair with couscous, rice, quinoa, or warm pita bread.
🍽️ Servings:
Serves 4 as a main course.
🔢 Nutritional Info (per serving, approx.):
- Calories: 340 kcal
- Protein: 36g
- Carbohydrates: 9g
- Fat: 17g
- Fiber: 3g
- Sodium: 480mg
- Vitamin C: 60% DV
- Calcium: 10% DV
✅ Health Benefits:
- High-protein meal supports muscle health and keeps you full.
- Loaded with antioxidants from colorful veggies (especially tomatoes and peppers).
- Heart-healthy fats from olive oil and olives.
- Low-carb & gluten-free, ideal for light and clean eating.
- Oregano and garlic add anti-inflammatory properties.
❓ Q&A:
Q: Can I prep this ahead of time?
A: Yes! Assemble everything in the baking dish and refrigerate for up to 24 hours before baking.
Q: Can I use frozen vegetables?
A: Fresh is best for roasting, but you can use frozen if thawed and drained well.
Q: What’s a good dairy-free alternative to feta?
A: Try a plant-based feta or skip it and drizzle with tahini or lemon vinaigrette instead.
Q: Can I meal prep this?
A: Definitely. Store in airtight containers in the fridge for 3–4 days. Reheat gently in the microwave or oven.
Q: Can I make this in an air fryer?
A: Yes! Cook at 375°F (190°C) in batches for 15–18 minutes, depending on air fryer size.