Sheet Pan Mediterranean Lemon Herb Chicken
Juicy roasted chicken breast tossed with colorful bell pepper, zucchini, and red onion in aromatic herbs and olive oil.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
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 baking sheet with parchment…
- 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 7 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 baking sheet with parchment paper.
Tap card to mark done - 02
Cut the chicken breast into bite-sized pieces…
Cut the chicken breast into bite-sized pieces and slice the red bell pepper, zucchini, and red onion into uniform chunks.
Tap card to mark done - 03
Place the chicken breast and chopped vegetables…
Place the chicken breast and chopped vegetables onto the baking sheet.
Tap card to mark done - 04
Drizzle the olive oil and lemon juice…
Drizzle the olive oil and lemon juice evenly over the chicken and vegetables, then sprinkle with the dried oregano, garlic powder, and salt.
Tap card to mark done - 05
Toss everything directly on the baking sheet…
Toss everything directly on the baking sheet until all pieces are evenly coated, then spread into a single, uncrowded layer.
Look for: all pieces are evenly coated, then spread into a single, uncrowded layer
Tap card to mark done - 06
Roast in the oven for 20 to…
Roast in the oven for 20 to 22 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with lightly browned edges.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with lightly browned edges
Tap card to mark done - 07
Remove from the oven
Remove from the oven, let rest for 2 minutes, and serve warm.
Allow: 2 minutes
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