Mediterranean Sheet Pan Roasted Chicken Thighs with Vegetables
Juicy skinless chicken thighs baked with sweet bell pepper, zucchini, red onion, and Kalamata olives, finished with tangy goat cheese and lemon. A effortless, high-protein meal prep designed for six complete servings.
Prep
15 min
Cook
30 min
Total
50 min
Makes
6 servings
Created together. Shared with you.
Made by Kyla + Lila
Kyla 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · 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 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 9 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
Cut 2 medium bell peppers and 2…
Cut 2 medium bell peppers and 2 medium zucchini into bite-sized 1-inch (2.5cm) pieces, and slice 1 large red onion into thick wedges.
Tap card to mark done - 03
Place the chopped bell pepper
Place the chopped bell pepper, zucchini, red onion, and 3 minced garlic cloves onto the prepared baking sheet.
Tap card to mark done - 04
Add 6 boneless skinless chicken thighs and…
Add 6 boneless skinless chicken thighs and 0.5 cup of Kalamata olives to the baking sheet alongside the vegetables.
Tap card to mark done - 05
Drizzle 3 tbsp of olive oil and…
Drizzle 3 tbsp of olive oil and the juice of 1 fresh lemon over everything, then sprinkle evenly with 1 tbsp dried oregano, 1.5 tsp dried dill, half a teaspoon of salt, and a quarter teaspoon of black pepper.
Tap card to mark done - 06
Toss everything directly on the sheet pan…
Toss everything directly on the sheet pan until evenly coated, then arrange the chicken thighs in a single layer surrounded by the vegetables.
Look for: evenly coated, then arrange the chicken thighs in a single layer surrounded by the vegetables
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Bake in the oven for 25 to…
Bake in the oven for 25 to 30 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 - 08
Remove the pan from the oven and…
Remove the pan from the oven and crumble 4 oz (115g) of goat cheese evenly over the warm chicken and vegetables.
Tap card to mark done - 09
Let rest for 5 minutes before dividing…
Let rest for 5 minutes before dividing into 6 equal portions to serve immediately or store in airtight containers for up to 4 days.
Allow: 5 minutes
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