Roasted Chicken and Chickpea Tray Bake
Juicy chicken thighs baked alongside spiced chickpeas and sweet blistered cherry tomatoes, served with a cool garlic yogurt sauce.
Prep
15 min
Cook
35 min
Total
55 min
Makes
4 servings
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
55 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large rimmed baking sheet with pa…
- 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 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Combine the drained chickpeas
In a large bowl, combine the drained chickpeas, cherry tomatoes, olive oil, ground cumin, paprika, salt, and pepper.
Tap card to mark done - 03
Add the chicken thighs to the bowl…
Add the chicken thighs to the bowl and toss everything together until evenly coated with oil and spices.
Look for: evenly coated with oil and spices
Tap card to mark done - 04
Spread the chicken
Spread the chicken, chickpeas, and tomatoes onto the prepared baking sheet in a single layer, turning the chicken skin-side or smooth-side up.
Tap card to mark done - 05
Roast in the preheated oven at 400°F…
Roast in the preheated oven at 400°F (200°C) for 30 to 35 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the tomatoes are blistered and bursting.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the tomatoes are blistered and bursting
Tap card to mark done - 06
Stir together the Greek yogurt and minced…
While the tray bake roasts, stir together the Greek yogurt and minced garlic clove in a small bowl until smooth.
Look for: smooth
Tap card to mark done - 07
Remove the tray bake from the oven…
Remove the tray bake from the oven and let the chicken rest on the pan for 5 minutes.
Allow: 5 minutes
Tap card to mark done - 08
Divide into 4 equal portions
Divide into 4 equal portions, dollop each serving with garlic yogurt sauce, garnish with fresh chopped cilantro, and serve warm. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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