One-Pan Mediterranean Chicken with Tomatoes and Zucchini: How to Make a Delicious Meal in 30 Minutes

Name: One-Pan Mediterranean Chicken with Tomatoes and Zucchini: How to Make a Delicious Meal in 30 Minutes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1.5 pounds boneless, skinless chicken breasts, cut into 1-inch pieces; 2 medium zucchini, sliced into half-moons (about 3 cups); 1 pint cherry tomatoes, halved; 1 red onion, thinly sliced; 4 cloves garlic, minced; 1/4 cup kalamata olives, pitted and halved; 2 tablespoons extra virgin olive oil; 2 teaspoons dried oregano; 1 teaspoon dried thyme; 1/2 teaspoon red pepper flakes (optional); 1/2 cup crumbled feta cheese; 2 tablespoons fresh lemon juice; 2 tablespoons fresh parsley, chopped; Salt and freshly ground black pepper to taste

By:

Emily

April 21, 2025

One-Pan Mediterranean Chicken with Tomatoes and Zucchini

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Did you know that 67% of home cooks cite “lack of time” as their biggest barrier to preparing healthy meals? Yet, a Mediterranean diet—consistently ranked as one of the healthiest eating patterns globally—doesn’t have to be time-consuming. Enter the One-Pan Mediterranean Chicken with Tomatoes and Zucchini, a game-changing recipe that delivers bold Mediterranean flavors in just 30 minutes using a single pan. This dish combines lean protein, fresh vegetables, and aromatic herbs for a nutritious weeknight dinner that’s surprisingly simple to prepare.

For busy professionals and parents alike, this recipe offers the perfect balance of convenience and nutrition. Whether you’re new to Mediterranean cooking or looking for a fresh spin on your usual Mediterranean Chicken and Zucchini Casserole, this one-pan wonder will quickly become a staple in your meal rotation.

Ingredients List for One-Pan Mediterranean Chicken with Tomatoes and Zucchini

1.5 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
2 medium zucchini, sliced into half-moons (about 3 cups)
1 pint cherry tomatoes, halved
1 red onion, thinly sliced
4 cloves garlic, minced
1/4 cup kalamata olives, pitted and halved
2 tablespoons extra virgin olive oil
2 teaspoons dried oregano
1 teaspoon dried thyme
1/2 teaspoon red pepper flakes (optional)
1/2 cup crumbled feta cheese
2 tablespoons fresh lemon juice
2 tablespoons fresh parsley, chopped
Salt and freshly ground black pepper to taste

Substitution options:

Chicken thighs work beautifully for more flavor and moisture
Yellow squash can replace zucchini
Goat cheese offers a tangy alternative to feta
Fresh herbs can substitute dried (use 3x the amount)
Bell peppers add color and sweetness if desired

Timing

Preparation time: 10 minutes (includes chopping vegetables and cutting chicken)
Cooking time: 20 minutes
Total time: 30 minutes (40% faster than most traditional Mediterranean baked dishes)

The beauty of this one-pan approach is that it eliminates the usual multi-step cooking process. According to kitchen efficiency data, one-pan meals reduce cleanup time by approximately 15 minutes—giving you back precious time in your evening.

Directions for One-Pan Mediterranean Chicken with Tomatoes and Zucchini

Step 1: Prepare Your Ingredients

Begin by organizing your workspace and prepping all ingredients. Cut chicken into uniform pieces to ensure even cooking. Slice zucchini into half-moons approximately 1/4-inch thick—this specific thickness helps them cook quickly without becoming mushy. Halve tomatoes and slice onions thinly to release their sweet flavors during the brief cooking process.

Pro tip: Pat chicken pieces dry with paper towels before cooking to ensure better browning and prevent steaming.

Step 2: Season and Sear the Chicken

Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Season chicken pieces with salt, pepper, and 1 teaspoon oregano. Add to the hot pan in a single layer, being careful not to overcrowd (cook in batches if necessary). Sear for 3-4 minutes, turning occasionally, until golden brown on all sides but not fully cooked through.

Pro tip: Achieving a proper sear on your chicken creates the foundation of flavor for the entire dish—don’t rush this step!

Step 3: Add Aromatics

Reduce heat to medium and add the remaining tablespoon of olive oil. Add red onion and cook for 2 minutes until slightly softened. Add minced garlic, remaining oregano, thyme, and red pepper flakes (if using). Cook for 30 seconds until fragrant, stirring constantly to prevent garlic from burning.

Pro tip: Toast your dried herbs in the oil for enhanced flavor extraction—a technique used by professional chefs to intensify Mediterranean flavors.

Step 4: Incorporate Vegetables

Add zucchini to the pan and cook for 2-3 minutes until it begins to soften. Next, add cherry tomatoes and olives, stirring gently to combine all ingredients. Season with additional salt and pepper to taste.

Pro tip: Adding vegetables in stages ensures each ingredient maintains its optimal texture and flavor contribution.

Step 5: Finish Cooking

Return chicken to the pan, nestling pieces among the vegetables. Cover and cook for 5-7 minutes, or until chicken is completely cooked through (internal temperature of 165°F/74°C) and vegetables are tender but not mushy.

Pro tip: For extra flavor, deglaze the pan with 2 tablespoons of white wine before returning the chicken.

Step 6: Final Touches

Remove the pan from heat. Sprinkle with lemon juice, feta cheese, and fresh parsley. Allow to rest for 2 minutes before serving, giving flavors time to meld.

Pro tip: Reserve a small amount of feta and parsley for garnishing at the table for visual appeal and flavor contrast.

Nutritional Information about One-Pan Mediterranean Chicken with Tomatoes and Zucchini

Per serving (serves 4):

Calories: 375
Protein: 42g
Carbohydrates: 11g
Fiber: 3g
Sugar: 6g
Fat: 18g (mostly heart-healthy unsaturated fats)
Sodium: 480mg

Research published in the Journal of Nutrition indicates that combining lean proteins with vegetables and olive oil—as featured in this recipe—helps optimize nutrient absorption and satiety, keeping you fuller longer while providing essential micronutrients.

Healthier Alternatives for the One-Pan Mediterranean Chicken with Tomatoes and Zucchini Recipe

Lower sodium version: Reduce salt and use reduced-sodium feta cheese (cuts sodium by approximately 30%)
Lower carb option: Double the zucchini and halve the tomatoes
Vegetarian adaptation: Replace chicken with 2 cans of drained chickpeas or 12 ounces of extra-firm tofu
Dairy-free version: Omit feta or substitute with nutritional yeast for a cheesy flavor
Paleo-friendly: Skip the feta cheese and use coconut aminos instead of salt

Serving Suggestions of One-Pan Mediterranean Chicken with Tomatoes and Zucchini

Serve over cauliflower rice for a low-carb, nutrient-dense meal
Pair with warm whole grain pita bread for dipping into the flavorful sauce
Add a simple Greek salad on the side for extra vegetables and fiber
Top with a dollop of tzatziki sauce for cooling contrast
Serve alongside roasted potatoes seasoned with oregano and lemon

For an impressive presentation, transfer the dish to a colorful serving platter and garnish with additional fresh herbs, lemon wedges, and a drizzle of your best olive oil.

Common Mistakes to Avoid

Overcrowding the pan: This causes steaming rather than browning, resulting in less flavor and potentially soggy vegetables. Work in batches if needed.
Overcooking the zucchini: According to culinary data, zucchini only needs 5-7 minutes of cooking time; any longer and it becomes mushy. Add it at the right stage.
Under-seasoning: Mediterranean cuisine relies on proper seasoning. Don’t be shy with herbs and salt.
Using cold chicken: Cold protein straight from the refrigerator won’t sear properly. Let it sit at room temperature for 15 minutes before cooking.
Rushing the process: Even though this is a 30-minute meal, each step creates flavor foundations. Respect the timing for optimal results.

Storing Tips for the One-Pan Mediterranean Chicken with Tomatoes and Zucchini Recipe

Refrigeration: Store leftovers in an airtight container for up to 3 days. The flavors often improve overnight as ingredients marinate together.
Freezing: While possible, freezing will alter the texture of the zucchini. If planning to freeze, slightly undercook the vegetables.
Reheating: Gently warm in a covered skillet over medium-low heat with a splash of water or broth to maintain moisture.
Meal prep: Prepare all ingredients up to 2 days ahead and store separately until ready to cook.
Make-ahead strategy: The entire dish can be prepared up to the point of adding feta, then refrigerated and finished the next day.

Conclusion

The One-Pan Mediterranean Chicken with Tomatoes and Zucchini perfectly demonstrates that healthy, flavorful cooking doesn’t require extensive time or culinary expertise. By combining lean protein, colorful vegetables, and traditional Mediterranean flavors in a single pan, you’ve created a balanced meal that’s as nutritious as it is delicious.

This versatile recipe can adapt to your dietary preferences, available ingredients, and time constraints while delivering consistent results. The Mediterranean diet’s health benefits are well-documented, and this dish makes incorporating those principles into your busy lifestyle both accessible and enjoyable.

Why not make tonight Mediterranean night? Your taste buds—and your schedule—will thank you!

FAQs

Can I use frozen vegetables in this One-Pan Mediterranean Chicken with Tomatoes and Zucchini recipe?
While fresh vegetables provide the best texture and flavor, you can use frozen in a pinch. Thaw and drain thoroughly before adding, and expect a slightly softer final texture.

How can I make this dish spicier?
Increase the red pepper flakes to 1 teaspoon, add 1-2 finely chopped jalapeños with the vegetables, or incorporate 1/2 teaspoon cayenne pepper with the dried herbs.

Is this recipe suitable for meal prep?
Absolutely! It reheats beautifully and flavors often improve overnight. For best results, store the feta separately and add when serving.

Can I use chicken thighs instead of breasts?
Yes! Boneless, skinless chicken thighs work wonderfully and often provide more moisture and flavor. Cooking time may increase by 2-3 minutes.

What’s the best pan to use for this One-Pan Mediterranean Chicken with Tomatoes and Zucchini recipe?
A 12-inch cast iron skillet or heavy-bottomed stainless steel pan works best. Non-stick pans won’t provide the same level of browning and flavor development.

How can I make this dish lower in calories?
Use cooking spray instead of olive oil, reduce the feta cheese by half, and increase the ratio of vegetables to chicken.