Greek sheet pan chicken
If you’re looking for an anti-inflammatory Mediterranean dinner that supports rheumatoid arthritis without feeling restrictive, this Greek sheet pan chicken is a simple, evidence-aligned option. Made with extra-virgin olive oil, fresh lemon, garlic, and herbs, this one-pan meal delivers balanced protein, fiber-rich vegetables, and heart-healthy fats — all key components of a Mediterranean diet, the eating pattern with the strongest research support for reducing inflammation in RA.
Greek Sheet Pan Chicken
A Mediterranean-inspired anti-inflammatory dinner
Servings 4
Ingredients
- 1.5 lbs boneless skinless chicken thighs (or breasts)
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic minced
- Juice of 1 lemon
- Zest of 1 lemon
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon paprika
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 red onion sliced
- 1 zucchini sliced
- 1 red bell pepper sliced (if tolerated)
- 1 cup cherry tomatoes if tolerated
- ½ cup kalamata olives optional
Optional toppings:
- Fresh parsley
- Crumbled feta omit for dairy-free
- Tzatziki serve on side
Instructions
- Preheat oven to 400°F (200°C).
- In a large bowl, whisk together olive oil, garlic, lemon juice, lemon zest, oregano, thyme, paprika, salt, and pepper.
- Add chicken and toss to coat evenly.
- On a large sheet pan, spread sliced onion, zucchini, bell pepper, and cherry tomatoes.
- Place marinated chicken on top of vegetables.
- Roast for 30–35 minutes, until chicken reaches internal temperature of 165°F and vegetables are tender.
- Sprinkle with olives and fresh parsley before serving.
- Serve with quinoa, rice, or a simple cucumber-tomato salad.
Notes
For dairy-free: skip feta and tzatziki.
For gluten-free: serve with rice or quinoa instead of pita.
For extra anti-inflammatory benefit, add a drizzle of olive oil after cooking.
Leftovers keep well for 3–4 days.