Mediterranean One Pan Chicken and Vegetables
This one-pan chicken and vegetables dish brings Mediterranean flavors with minimal fuss. It’s built around vegetables, lean protein, olive oil, and herbs—aligned with the Nutritional Pyramid 2026–2030.
This recipe is ideal when you want a simple, soft-textured dinner without lots of chopping or steps. Use a shallow ovenproof skillet or a heavy pan with a lid; both give tender chicken and vegetables with a bit of caramelized flavor.
Portions are small and adaptable. The vegetable-forward plate supports heart health and gentle digestion while keeping flavors bright and familiar.
Ingredients You’ll Need
- 2 small boneless skinless chicken thighs (about 10–12 oz / 280–340 g) or 1 large thigh + 1 breast
- 1 tablespoon extra-virgin olive oil
- 1 small onion, thinly sliced (about 3/4 cup)
- 1 small zucchini, cut into 1/2-inch rounds (about 1 cup)
- 1 red bell pepper, seeded and sliced thin (about 1 cup)
- 6–8 cherry tomatoes, halved
- 2 cloves garlic, minced (or 1/2 teaspoon garlic powder if sensitive)
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
- Salt and black pepper to taste
- 2 tablespoons chopped fresh parsley or basil to finish
- Optional: 8–10 pitted olives, rinsed and chopped (low-sodium if possible)
You can serve this creamy chicken skillet with a small side of rice, mashed potatoes, or soft bread if you like.
Step-by-Step Recipe
- Preheat oven to 400°F (200°C) if your pan is ovenproof. If not, plan to cook covered on the stove in a later step.
- Pat the chicken thighs dry and season lightly with salt and pepper. Heat olive oil in a medium ovenproof skillet over medium heat.
- Sear chicken 3 minutes per side until lightly golden, then remove and set aside on a plate.
- Add the sliced onion to the pan and cook 3–4 minutes until softened, then add zucchini, bell pepper and garlic and sauté 3–4 minutes more until vegetables begin to soften.
- Stir in cherry tomatoes, lemon juice, oregano and olives if using, then nestle the chicken back into the vegetables.
- Transfer the pan to the oven and roast 10–12 minutes until chicken reaches 165°F (74°C) and vegetables are very tender. If using the stovetop method, cover and simmer gently for 12–15 minutes.
- Remove from oven, sprinkle with parsley or basil, let rest 3 minutes, then slice the chicken thinly and serve warm for softer bites.
Tips and Easy Variations
Make it easier to chew
- Slice the cooked chicken thinly before serving to make bites softer.
- If needed, simmer covered an extra 3–5 minutes to tenderize meat and vegetables.
- Serve with soft sides like mashed potatoes or rice for easier chewing.
Gentle on digestion
- Peel the zucchini and remove bell pepper seeds to reduce fiber if sensitive.
- Use milder garlic or garlic powder and cook vegetables until very soft.
- Finish with lemon rather than extra salt to brighten flavor without sodium.
Simple swaps and additions
- Swap chicken for skinless fish fillets and reduce oven time to 8–10 minutes.
- Add a small scoop of whole grains like farro or quinoa for extra fiber.
- Use low-sodium olives or skip them to keep sodium low.
Quick adjustment tips
- Reduce added salt and rely on lemon for brightness at the table.
- Choose softer vegetables and cook longer for a meal that’s easier to chew.
- Try tofu or chickpeas for a vegetarian version that holds up in the pan.
Storage and Leftovers
Fridge
Cool leftovers within two hours and store in an airtight container in the refrigerator for up to 3 days.
Freezer
You can freeze cooked chicken and vegetables in an airtight container for up to 2 months; thaw overnight in the fridge before reheating.
Reheating
Reheat gently in a skillet over low heat or in the microwave until just warm. Add a splash of broth or water and cover to steam for extra tenderness.
Conclusion
Give this Mediterranean one-pan chicken and vegetables a try for a small, balanced meal that’s gentle to cook and gentle to eat. It highlights vegetables, lean protein, healthy fat and simple herbs for bright flavor.
This is an easy weeknight option that follows the Nutritional Pyramid 2026–2030 guidance: vegetable-forward plates, whole-food ingredients, and moderate portions without a lot of kitchen fuss.
FAQ
Can I use chicken breast instead of thighs?▶
Yes. Use a thin-cut breast or butterfly it so it cooks more quickly and watch the time closely to avoid drying; rest and slice thinly for softer bites.
Is this safe to freeze?▶
You can freeze cooked chicken and vegetables for up to 2 months in an airtight container. Thaw overnight in the fridge and reheat gently to preserve texture.
