Low Carb Mediterranean Chicken Sheet Pan
7.3g
Net Carbs
37.2g
Protein
49.6g
Fat
3.3g
Fiber
638
Calories
Cooking tip: The joy of sheet pan meals is the easy, one pan preparation, and this low carb recipe is no different. After marinating the chicken and cutting the vegetables into large pieces, all that’s left to do is spread everything out on the sheet pan and bake! You can take this recipe and adapt it with different spices, flavorings, vegetables and cheese to make an endless variety of low carb sheet pan meals.
Ingredients:
- 1/3 cup olive oil
- 1 tablespoon fresh lemon juice
- 1 tablespoon garlic-herb seasoning mix
- 1 teaspoon Dijon mustard
- 1/2 teaspoon lemon zest
- 1/2 teaspoon minced or pressed fresh garlic
- 1/2 teaspoon salt
- 2 1/2 pounds (about 6) bone-in, skin-on chicken thighs
- 2 cups (182g) fresh broccoli
- 1 1/2 cups (186g) chopped fresh zucchini, with skin
- 3/4 large (140g) fresh yellow bell pepper
- 12 fresh (204g) red cherry tomatoes
- 1/2 medium (55g) fresh red onion, sliced
- 3 ounces pitted kalamata olives
- 3 ounces feta cheese
- 2 tablespoons chopped fresh parsley
- 6 cups fresh baby spinach
Directions:
Ingredient note: for this recipe, we suggest finding 6 bone-in, skin-on chicken thighs that weigh a total of about 2 ½ pounds. Larger or smaller chicken thighs will take different amounts of time to fully cook. For chicken thighs over 7 ounces a piece, bake them alone for about 15 minutes before adding the vegetables and finishing the baking process.
- Heat oven to 425°.
- In a large bowl, whisk together oil, lemon juice, garlic and herb seasoning, Dijon mustard, lemon zest, minced or pressed fresh garlic, and salt. Place chicken thighs in a separate bowl and coat in ¼ cup of the lemon marinade. Allow chicken to marinate at room temperature for 15 minutes.
- Into the bowl with the remaining lemon marinade, add broccoli, 1-inch chunks of zucchini, 1-inch pieces of yellow pepper, cherry tomatoes, and sliced red onion. Toss until evenly coated and then spread evenly on a sheet pan. Nestle marinated chicken in among the vegetables, topping with any marinade left in the bowl.
- Bake for 25 minutes. Remove from oven, scatter olives and crumbled feta across the sheet pan and bake 10 minutes more, or until chicken reaches an internal temperature of 165°F. Sprinkle with chopped fresh parsley.
- To serve, layer each plate with 1 cup baby spinach, then top with one chicken thigh and about ¾ cup cooked vegetables with feta. Enjoy while warm.
