Sheet Pan Chicken Shawarma Bowls with Jasmine Rice
Warmly spiced sheet-pan chicken served over fluffy jasmine rice with crisp cucumbers, ripe tomatoes, and a creamy lemon-tahini drizzle. Fully gluten-free, dairy-free, and perfect for family batch cooking.
Prep
20 min
Cook
25 min
Total
45 min
Makes
5 servings
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
20 min
Cook
25 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Mixing bowl · Knife and cutting board
Time saver
If preparing for meal prep, store the warm chicken and rice separately from the raw vegetables and tahini sauce so the salad elements stay crisp.
Do these three things first
- 1Preheat your oven to 425°F (220°C) and line a large rimmed sheet pan with parch…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 425°F (220°C) and…
- 01
Preheat your oven to 425°F (220°C) and…
Preheat your oven to 425°F (220°C) and line a large rimmed sheet pan with parchment paper.
Tap card to mark done - 02
Whisk together olive oil
In a large mixing bowl, whisk together olive oil, lemon juice, minced garlic, ground cumin, ground coriander, ground turmeric, paprika, salt, and pepper until smooth.
Look for: smooth
Tap card to mark done - 03
Add cut chicken thigh pieces to the…
Add cut chicken thigh pieces to the bowl and toss until every piece is thoroughly coated in the spice marinade.
Look for: every piece is thoroughly coated in the spice marinade
Tap card to mark done - 04
Spread the chicken in a single layer…
Spread the chicken in a single layer across the prepared sheet pan, ensuring pieces do not overcrowd so they roast rather than steam.
Tap card to mark done - 05
Roast in the oven for 20 to…
Roast in the oven for 20 to 25 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the edges are lightly charred.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the edges are lightly charred
Tap card to mark done - 06
Cook jasmine rice according to package directions…
While the chicken roasts, cook jasmine rice according to package directions until tender and fluffy.
Look for: tender and fluffy
Tap card to mark done - 07
Chop cucumber
Chop cucumber, cherry tomatoes, and red onion into small, uniform pieces and set aside in separate bowls.
Tap card to mark done - 08
Whisk tahini
In a small cup, whisk tahini, lemon juice, minced garlic, and warm water together until a smooth, pourable dressing forms.
Look for: a smooth, pourable dressing forms
Tap card to mark done - 09
Divide cooked jasmine rice among bowls
Divide cooked jasmine rice among bowls, top with roasted chicken shawarma, chopped cucumbers, tomatoes, and red onion, then drizzle with the lemon-tahini dressing before serving.
Ready when: everything is assembled and ready to enjoy
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