Sheet-Pan Lemon Chicken with Chickpeas & Herbs

📖 Description:

This bright and flavorful sheet-pan lemon chicken with chickpeas and herbs is the perfect one-pan weeknight dinner. Juicy chicken thighs are marinated in a zesty lemon-garlic-olive oil blend, then roasted with protein-rich chickpeas, red onions, and a sprinkle of fresh herbs. Everything caramelizes beautifully in the oven, creating a balanced, hearty meal packed with Mediterranean-inspired flavors.

📝 Ingredients for Sheet-Pan Lemon Chicken with Chickpeas & Herbs

• 1/4 cup olive oil

• 3 tbsp lemon juice (freshly squeezed)

• 2 tsp lemon zest

• 3 garlic cloves, minced

• 1 tsp smoked paprika

• 1/2 tsp cumin

• Salt & black pepper to taste

For the Sheet Pan:

• 4 bone-in, skin-on chicken thighs

• 1 (15 oz) can chickpeas, drained and rinsed

• 1 red onion, cut into thick wedges

• 1 small zucchini or bell pepper, chopped (optional)

• 2 tbsp olive oil (for drizzling)

• Fresh parsley or cilantro, chopped (for garnish)

• Lemon wedges, for serving

👨‍🍳 Instructions:

1. Preheat oven to 425°F (220°C).

2. Marinate the chicken: In a bowl, whisk together olive oil, lemon juice, zest, garlic, paprika, cumin, salt, and pepper. Add the chicken thighs, coat well, and let sit for at least 20–30 minutes (or refrigerate for up to 12 hours).

3. Prepare the sheet pan: On a large baking sheet, spread chickpeas, red onion, and zucchini. Drizzle with olive oil, season with salt and pepper, and toss to coat.

4. Place marinated chicken on top of the veggies and chickpeas, skin side up.

5. Roast in the oven for 35–40 minutes, or until the chicken is golden and reaches 165°F (74°C) internally.

6. Broil for 2–3 minutes at the end for crispy skin, if desired.

7. Garnish with chopped herbs and lemon wedges. Serve hot.

🍽️ Servings:

4 servings

💡 Notes:

• You can substitute chicken thighs with drumsticks or boneless chicken breasts (adjust cook time).

• Add cherry tomatoes or olives for a briny kick.

• Make it a complete meal by serving with rice, couscous, or flatbread.

🔥 Tips:

• For crispier chickpeas: Spread them apart and avoid crowding.

• Meal prep friendly: Cook in advance and store for up to 4 days.

• Extra marinade: Use leftovers to drizzle on cooked dish (boil it separately first).

🧪 Nutritional Info (Per Serving – Approximate):

• Calories: 450

• Protein: 30g

• Fat: 26g

• Carbs: 25g

• Fiber: 6g

• Sugar: 4g

• Sodium: 380mg

🌿 Health Benefits:

• Protein-rich: Keeps you full and supports muscle repair.

• Chickpeas: Great source of plant-based fiber and protein.

• Lemon & herbs: Boost immunity and add freshness without extra calories.

• One-pan meal: Fewer dishes, less oil, and even cooking.

❓Q&A:

Q: Can I use canned chickpeas without roasting them first?

A: Yes! Just rinse and drain. They’ll crisp up in the oven alongside the chicken.

Q: Can I use dried herbs instead of fresh?

A: You can substitute dried parsley or oregano (1 tsp dried = 1 tbsp fresh), but fresh herbs offer brighter flavor.

Q: Is it good for meal prep?

A: Absolutely. It reheats well and holds flavor for up to 4 days in the fridge.

Q: Can I make it vegetarian?

A: Yes! Swap chicken for cauliflower steaks or tofu and adjust the roasting time.