Garlic-Free Mediterranean Sheet Pan Chicken Thighs
Juicy skinless chicken thighs roasted alongside tender zucchini, bell peppers, sweet cherry tomatoes, rich Kalamata olives, and creamy goat cheese. Completely free from garlic and onion for household dietary needs.
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 HealthComfortably 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
Steadier 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
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 · Whisk · Mixing bowl · 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
Wash and slice 3 medium zucchini into…
Wash and slice 3 medium zucchini into half-moons, chop 3 red bell peppers into 1-inch (2.5cm) pieces, and measure out 3 cups of cherry tomatoes and 1/2 cup of pitted Kalamata olives.
Tap card to mark done - 03
Pat 36 oz (1020g) of skinless whole…
Pat 36 oz (1020g) of skinless whole chicken thighs dry with paper towels to ensure good browning.
Tap card to mark done - 04
Place the chicken thighs and chopped vegetables…
Place the chicken thighs and chopped vegetables onto the prepared sheet pan in a single layer.
Tap card to mark done - 05
Whisk together 6 tbsp olive oil
In a small bowl, whisk together 6 tbsp olive oil, 6 tbsp fresh lemon juice, 1 tbsp dried oregano, 1 tbsp dried thyme, 1 tsp salt, and 1/2 tsp black pepper until blended.
Look for: blended
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Pour the lemon-herb marinade evenly over the…
Pour the lemon-herb marinade evenly over the chicken and vegetables, tossing lightly so everything is evenly coated.
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Roast in the preheated oven for 25…
Roast in the preheated oven for 25 to 30 minutes, or 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 baking sheet from the oven…
Remove the baking sheet from the oven and crumble 4.5 oz (125g) of goat cheese evenly over the warm chicken and vegetables.
Tap card to mark done - 09
Let the dish rest for 5 minutes…
Let the dish rest for 5 minutes before serving so juices redistribute, then divide into six equal portions. Store leftovers in airtight containers in the refrigerator for up to 4 days.
Allow: 5 minutes
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