Loaded with Mediterranean flavors from tomatoes, olives, and capers, this easy 30-minute tray bake means quick KP too! A dinner winner!
Sometimes when I taste a new recipe I stop midbite. Then say: Wow!
This is one of those recipes.
Bigger, Better, Best. One-pan Mediterranean Chicken Tray Bake
A tray bake is a one-sheet meal. A baking sheet or oven-proof skillet works. I like All-Clad skillets and used a 12-inch one for this recipe. If you use a baking sheet, choose one with at least 1-inch sides to keep the pan juices corraled.
My plan was to make a quick Greek Chicken Salad. But decided to go bigger. Rather than raw tomatoes, I turned on the oven and roasted them with olives and capers.
Then I went better. I set herb-rubbed chicken over the tomatoes. To reduce the cooking time, I pounded the chicken. And it worked, I had dinner on the table in about half an hour.
Then I went best. Just before serving, I piled all those cooked foods on to fresh lettuce and sliced cucumbers then sprinkled it all with feta cheese and a squirt of fresh lemon juice.
That’s when I pronounced this as ideal cooking because it was easy, but looked like more, and it was full of flavors.
The next time I made it was for company. They gave it thumbs up. One said it was light and refreshing. One of the men did a replay of my reaction. He stopped the conversation and said, ” This is really delicious! What is it?”
He said: “I never would have put these ingredients together, but this is so good! I love the warm chicken and tomatoes with the fresh lettuce and cucumber. Cool! Usually a salad doesn’t fill me, but this one does. How did you make this?”
30-minute Mediterranean TrayBake: Greek Chicken Salad recipe
In a heavy pan, I added tomatoes, olives, capers and herbs. Baked that. I pounded the chicken breast with a meat mallet into a 1/2-inch thickness. This drives the herbs in, tenderizes the meat and is the reason this dish is on the table in 30 minutes. Then I baked a little longer.
A 30-minute Greek Baked Chicken Breast Salad
- Chicken breast: lean protein that’s quick cooking.
- Cherry or grape tomatoes: are packed with potassium, vitamin C, and lycopene. Lycopene, a plant compound that helps protect cells, is better absorbed from cooked tomatoes. Oil helps with absorption and olive oil has an edge over other oils.
- Kalamata olives: a healthy fat and a flavor boost. You can substitute another black olive if you’d like.
- Herbs and spices: dried oregano and basil, capers, vinegar, and feta cheese are traditional Mediterranean flavors. Herbs and spices add flavor while keeping sodium levels down.
- Lettuce and cucumber: add crunchy vegetable freshness.
Let me know what you think of the recipe. Here’s another one-pan recipe Peanut Asian Rice Bowl.
MORE Mediterranean diet recipes
- Nicoise Salad
- Pan-seared Salmon and Caramelized Grapes
- Mediterranean Power Bowl
- Honey Lemon Panna Cotta
- Chicken Shawarma
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Mediterranean Chicken Traybake
Loaded with flavor, this easy to make 30-minute one-pan meal, means quick KP too! A dinner winner!
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 minutes
- Yield: 2 1x
- Category: Dinner
- Method: oven
- Cuisine: Greek, American
- 2 boneless, skinless chicken breasts
- 2 teaspoons olive oil, divided
- 1 teaspoon dried oregano, divided
- 1 teaspoon dried basil, divided
- 2 cups grape tomatoes
- 1/4 cup Kalamata olives, pitted
- 2 tablespoons capers, drained
- 2 tablespoons red or white vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 cups Romaine lettuce, chopped
- 1/2 cucumber, sliced
- 3 tablespoons Feta cheese, crumbled
- 1/2 fresh lemon
- Chicken: Heat over to 450° F. In a zip-top bag, combine chicken, 1 teaspoon olive oil, 1/2 teaspoon dried basil, 1/2 teaspoon dried oregano. Seal bag. Massage it to coat the chicken with herbs.
- Cook: On baking sheet or in a 10-inch ovenproof skillet, combine tomatoes, Kalamata olives, capers, vinegar, 1 teaspoon olive oil, 1/2 teaspoon dried oregano, 1/2 teaspoon dried basil, 1/4 teaspoon each salt and pepper. Place in oven. Cook for 15 minutes.
- Then: While tomatoes are cooking, pound chicken breasts with a meat mallet until they are 1/2-inch thick. Or cut the chicken in half horizontally to make a thin cutlet. After first 15 minutes, lay chicken breasts over tomato/olive mixture. Return pan to oven and cook 15 minutes more.
- Salad: Layer Romaine and cucumber on dinner plates. Top with chicken, tomato/olive mixture, pan juices. Sprinkle feta and squeeze lemon juice over top.
Sub in your favorite lettuce, such as spinach or kale.
- Serving Size: 2
- Calories: 300
Keywords: dinner salad, healthy salad, main dish salad, company dinner, one sheet pan
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A few tools I like and use to cook:
Love the weight of these pans. No warping.
The mallet I use.