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Overhead view of a sheet pan filled with roasted chicken thighs, zucchini, cherry tomatoes, bell peppers, red onion, olives, and feta cheese.

Chicken Thigh Recipes Meal Prep That Actually Tastes Great

This recipe offers a delicious and practical way to prepare chicken thighs for meal prep. It focuses on simple techniques and flavorful ingredients to ensure your prepped meals are satisfying and enjoyable.
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Prep Time 15 minutes
Cook Time 45 minutes
Marinating Time 15 minutes
Total Time 1 hour 15 minutes
Servings: 6 servings
Course: Dinner, Lunch
Cuisine: Mediterranean
Calories: 454
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Marinade
  • ½ cup olive oil
  • 3 tablespoons lemon juice from 1 lemon
  • 4 garlic cloves minced
  • 2 teaspoons dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon Dijon mustard
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper freshly ground
For the Chicken and Vegetables
  • 6 chicken thighs bone-in, skin-on
  • 1 medium zucchini halved lengthwise and sliced
  • 1 yellow bell pepper chopped into 1-inch pieces
  • ½ large red onion thinly sliced into wedges
  • 1 pint cherry tomatoes or grape tomatoes
  • ½ cup kalamata olives pitted
  • ¼ cup feta cheese
  • 2 tablespoons fresh parsley finely chopped

Equipment

  • Heavy Duty Sheet Pan

Method
 

  1. Preheat your oven to 425°F (220°C). In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, dried thyme, Dijon mustard, kosher salt, and black pepper to make the marinade.
  2. Place the chicken thighs in a bowl. Pour ⅔ of the prepared marinade over the chicken. Use your hands to toss the chicken, ensuring it is well coated. Let the chicken marinate for 10 to 15 minutes.
  3. While the chicken marinates, spread the sliced zucchini, chopped bell pepper, sliced red onion, and cherry tomatoes onto a baking sheet. Drizzle the remaining marinade over the vegetables and toss to coat.
  4. Arrange the marinated chicken thighs on the baking sheet, nestling them among the vegetables. Bake for 30 minutes.
  5. Remove the baking sheet from the oven. Add the pitted kalamata olives and feta cheese to the sheet pan. Return the pan to the oven and bake for an additional 10 to 15 minutes, or until the vegetables are softened and the chicken reaches an internal temperature of 165°F.
  6. Sprinkle the cooked chicken and vegetables with fresh chopped parsley just before serving.

Nutrition

Calories: 454kcalCarbohydrates: 10gProtein: 26gFat: 35gSaturated Fat: 9gCholesterol: 147mgSodium: 767mgPotassium: 671mgFiber: 3gSugar: 4gVitamin A: 810IUVitamin C: 73mgCalcium: 92mgIron: 3mg

Notes

Oven temperatures can vary, so monitor your chicken and vegetables during cooking. If the chicken isn't browning to your liking, you can move the oven rack higher or use the broiler for the last minute or two. If it's cooking too quickly, lower the rack or reduce the oven temperature slightly.
The liquid released during cooking is normal. If you prefer less liquid, consider using vegetables like artichoke hearts or cabbage instead of zucchini and tomatoes.
If you choose to use chicken breasts, reduce the cooking time to 20 to 25 minutes. Roast the vegetables first, then add the chicken breasts for the last 25 minutes of cooking.

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