Mediterranean Sheet-Pan Chicken

This Mediterranean Sheet Pan Chicken recipe is particularly beneficial for a woman in her follicular phase because it provides the ideal balance of lean protein, healthy fats, and micronutrients to support rising estrogen levels and increased energy. The chicken thighs supply high-quality protein to aid in muscle repair and metabolism, while the olive oil and olives provide healthy monounsaturated fats that support hormone production and cellular function. The lemon, garlic, and fresh herbs help with detoxification and digestion, which is key in this phase as the body naturally eliminates excess hormones from the previous cycle. The zucchini, bell peppers, and tomatoes are rich in vitamin C and antioxidants, which enhance collagen production and cellular renewal—perfect for the follicular phase when the body is primed for growth and rejuvenation. Additionally, the light and fresh Mediterranean flavors align with the natural increase in energy and metabolism during this time, making this meal nourishing and energizing without feeling too heavy.

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INGREDIENTS

For the marinade:

• ½ cup avocado oil

• Juice of 1 lemon (approximately 3 tablespoons)

• 4 cloves garlic, minced

• 2 teaspoons dried oregano

• 1 teaspoon dried thyme

• 1 teaspoon Dijon mustard

• 1 teaspoon kosher salt

• ½ teaspoon freshly ground black pepper

Other Ingredients:

• 6 bone-in, skin-on chicken thighs

• 1 medium zucchini, sliced into half-moons

• 1 yellow bell pepper, cut into 1-inch pieces

• ½ large red onion, sliced into wedges

• 1 pint cherry or grape tomatoes

• ½ cup pitted kalamata olives

• ¼ cup crumbled feta cheese

• a few sprigs of fresh thyme (for garnish)

INSTRUCTIONS

Instructions:

1. Prepare the Marinade: Preheat the oven to 425°F (220°C). In a small bowl, whisk together the oil, lemon juice, garlic, oregano, thyme, Dijon mustard, salt, and pepper.

2. Marinate the Chicken: Place the chicken thighs in a large bowl and coat them with ⅔ of the marinade. Toss well to evenly distribute the flavors, then let the chicken marinate for 10-15 minutes.

3. Prep the Vegetables: While the chicken marinates, arrange the zucchini, bell pepper, red onion, and tomatoes on a baking sheet. Drizzle with the remaining marinade and toss to coat.

4. Bake: Nestle the chicken thighs among the vegetables on the baking sheet and bake for 15 minutes.

5. Final Touches: Remove the sheet pan from the oven, sprinkle olives and feta cheese over the top, then return to the oven for another 10-15 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).

6. Serve: Garnish with fresh thyme and enjoy your thyme eating it!

RECIPE NOTES/TIPS

• This recipe makes 4-6 servings 

• Time-Saver Tip: You can marinate the chicken earlier in the day or the night before to deepen the flavor and make dinner time even smoother.

• Serving Idea: Pair with a light grain like quinoa or a lemony farro salad for a complete meal—especially helpful if you're easing back into workouts or building strength post-menstruation.