My first sheet pan recipe on ETG (I know, I can’t believe it either!) and we are starting off with a bang with a za’atar chicken and veggie sheet pan dinner with tahini yogurt sauce.
If you aren’t familiar with za’atar, you are in for a treat! It is a middle eastern savory spice blend that is a little nutty, herby, and tangy. It pairs well with many flavors, but I especially love it on chicken and veggies.
This za’atar chicken sheet pan meal takes a little time upfront with mixing and chopping, but after that you just let it cook in the oven. It makes a complete meal with tons of protein and veggies, so no need for prepping anything else if you don’t want to.
Eat it as is, with some pita bread, or I love serving it over some greens with diced tomato and cucumber for some crunch. And of course, drizzle that sauce all over it!
Why we love this za’atar chicken sheet pan
- one pan meal – everything is cooked on a baking sheet for an easy cleanup
- macro-balanced meal – we have protein from the chicken, carbohydrates from the veggies, some healthy fats from the oil and tahini sauce, and fiber from the veggies.
- tahini yogurt sauce – you know I love a good sauce, and this really helps bring all the flavors together
- great for meal prep – saves great for the week and leftovers make the perfect lunch
What is za’atar spice?
Za’atar seasoning is a middle eastern spice blend that is a mix of Mediterranean thyme, oregano, sesame seeds, sumac, and sometimes marjoram. The flavor is zesty, a little nutty, and herby.
I like the brand Zesty Z. You should be able to find za’atar at most grocery stores.
Za’atar chicken ingredients
- olive oil
- za’atar
- garlic powder
- lemon juice
- chicken thighs
- baby potatoes
- carrots
- cauliflower florets
- bell peppers
- salt and pepper
- for serving – greens, diced cucumber, diced tomatoes, fresh parsley, fresh dill
How to make za’atar chicken
- Preheat the oven to 400 degrees and line 1-2 large baking sheets with parchment paper.
- Make the marinade. In a small bowl or jar add olive oil, za’atar, garlic powder, lemon juice, salt (if needed), and pepper. Whisk to combine.
- Marinate the chicken. Add chicken thighs to a glass baking dish or bowl and toss with half the marinade. Let sit while you prep the remaining ingredients.
- Chop and mix the veggies. Chop veggies into similar size pieces. To a large baking sheet, add your potatoes, cauliflower, carrots, and peppers. Pour over the remaining marinade and mix until the veggies are fully coated. Spread out evenly on the pan.
- Add chicken thighs. Nestle your chicken thighs in your veggies on the baking sheet, spreading them out evenly. Make sure all veggies are spread out on the pan and not piled on top of each other as the juice released from the chicken gives them more flavor and helps them cook evenly. If needed, move some chicken and veggies to another baking sheet.
- Bake. Roast for 40-45 minutes until veggies are tender and chicken is cooked through. If desired, place under the broiler and broil for a couple of minutes to get everything more crispy.
- While the chicken and veggie mixture bakes, make your sauce. Add all ingredients to a small bowl and mix well to combine. Adjust according to taste.
- Enjoy! I like serving over greens with some diced tomato, cucumber, and fresh parsley or dill with the tahini sauce drizzled on top.
Yogurt tahini sauce
I’m all about adding more flavor to my food and that is usually in some kind of sauce/condiment form. This yogurt sauce is tangy and nutty with a pop of freshness from the dill. It truly brings the meal together!
Here is what you need:
- greek yogurt – I suggest full-fat for creaminess and flavor
- tahini
- lemon juice
- fresh dill
- water – to help thin it out
- salt and pepper
Simply add all ingredients to a bowl and mix well to combine. Adjust the amount of water depending on how thick or thin you want the sauce.
Storage and reheating
- refrigerator – store leftovers in an airtight container in the fridge for up to 4-5 days.
- freezer – allow to completely cool and store in an airtight container in the freezer. It should last up to 3 months. Let defrost in the fridge overnight.
- reheating – to heat it up, pop it in the microwave for a couple of minutes until warmed through. You can also reheat it on the stovetop.
Substitutions
- olive oil – any kind of neutral oil will work
- garlic powder – minced garlic cloves will work instead. I would use 2-3 cloves.
- chicken thighs – I prefer boneless skinless chicken thighs, but you can use bone-in or skin-on chicken thighs. You can also use chicken breasts instead of thighs, but be mindful that they might not be as juicy and the fat in the chicken thighs helps keep them moist and tender.
- baby potatoes – any kind of white potatoes or sweet potatoes will work.
- veggies – use any veggies you like! The more the merrier. Broccoli, zucchini, and onion would be good substitutes or additions. Be mindful of what veggies you are using and if they release liquid was cooking.
More healthy chicken recipes
- chicken parmesan pasta
- chicken taco casserole (dump & bake)
- greek chicken meatballs
- healthy chicken and broccoli stir fry
- chicken burrito bowl
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Za’atar Chicken & Veggie Sheet Pan
Sheet pan chicken za'atar with potatoes, cauliflower, carrots, and peppers makes a delicious and easy one-pan meal. Everything is tossed with zesty za'atar, roasted until tender, and drizzled with tahini yogurt sauce. Gluten-free and high-protein.
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ingredients
Sheet Pan
- 2 tablespoons olive oil
- 2 tablespoons za'atar
- 1 teaspoon garlic powder
- 2 tablespoons lemon juice
- 1 1/2 pounds chicken thighs
- 1 pound halved/quartered baby potatoes (about 3 heaping cups)
- 3 cups cauliflower florets (250 grams)
- 2 cups diced carrots (250 grams)
- 2 heaping cups julienned bell pepper (about 1 large/230 grams)
- salt and pepper, to taste (see notes)
- for serving – greens, diced cucumber, diced tomatoes, fresh parsley, fresh dill…
Tahini Yogurt Sauce
- 1/3 cup plain greek yogurt (I like using full fat for flavor)
- 3 tablespoons tahini
- 2 tablespoons lemon juice
- 2 heaping tablespoons fresh dill, roughly chopped
- 2 tablespoons water (or more if you want a thinner consistency)
- salt and pepper, to taste
instructions
- Preheat the oven to 400 degrees and line 1-2 large baking sheets with parchment paper.
- Make the marinade. In a small bowl or jar add olive oil, za'atar, garlic powder, lemon juice, salt (if needed), and pepper. Whisk to combine.
- Marinate the chicken. Add chicken thighs to a bowl and toss with half the marinade. Let sit while you prep the remaining ingredients.
- Chop and mix the veggies. While the chicken quickly marinates, chop veggies into similar size pieces. To a large baking sheet, add your potatoes, cauliflower, carrots, and peppers. Pour over the remaining marinade and mix until the veggies are fully coated. Spread out evenly on the pan.
- Add chicken thighs. Nestle your chicken thighs in your veggies on the baking sheet, spreading them out evenly. Make sure all veggies are spread out on the pan and not piled on top of each other, as the juice released from the chicken gives them more flavor and helps them cook evenly. If needed, move some chicken and veggies to another baking sheet.
- Bake. Roast for 40-45 minutes until veggies are tender and chicken is cooked through. If desired, place under the broiler and broil for a couple of minutes to get everything more crispy.
- While the chicken and veggie mixture bakes, make your sauce. Add all ingredients to a small bowl and mix well to combine. Adjust according to taste.
- Enjoy! I like serving over greens with some diced tomato, cucumber, and fresh parsley or dill with the tahini sauce drizzled on top.
notes
If your za’atar seasoning already has salt in it, you probably do not need to add it to the marinade.
nutrition
Nutrition Facts
Za'atar Chicken & Veggie Sheet Pan
Amount Per Serving (1 serving (1/4 of sheet pan and 1/4 of sauce))
Calories 501
Calories from Fat 201
% Daily Value*
Fat 22.3g34%
Saturated Fat 4.3g27%
Polyunsaturated Fat 5.2g
Monounsaturated Fat 10g
Cholesterol 163mg54%
Sodium 417mg18%
Potassium 1468mg42%
Carbohydrates 36g12%
Fiber 9g38%
Sugar 9g10%
Protein 42g84%
Vitamin A 640IU13%
Vitamin C 122mg148%
Calcium 168mg17%
Iron 4.7mg26%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?If you make this recipe or anything from Eat the Gains, leave a comment and rating to let people know how you liked it! Also, make sure to post it and tag me so I can see all of your creations!! @eatthegains and #eatthegains on Instagram!
Annabelle Archer says
One of the easiest meals to prep! I place the chicken and veggies on a bed of arugula and top it with Trader Joe’s green goddess dressing. As a busy young professional who’s just starting out on her meal prep journey, it’s perfect!
Kelly says
So happy to hear it, Annabelle! Thanks for trying them and glad you enjoyed them!
Dan says
Was great
Kelly says
Glad you enjoyed it!
Dan says
It was easy and really good
Kelly says
Glad you liked it!