Easy Mediterranean Baked Chicken Breast: A Flavorful & Healthy Recipe

Chicken breast is a staple in many households due to its versatility, leanness, and ease of preparation. However, it can sometimes be challenging to keep it interesting. This is where the vibrant flavors of the Mediterranean come in! This recipe for Easy Mediterranean Baked Chicken Breast is a surefire way to transform ordinary chicken into a healthy, flavorful, and satisfying meal. It’s packed with fresh vegetables, fragrant herbs, and tangy citrus, creating a dish that’s both delicious and good for you.

Why You’ll Love This Mediterranean Baked Chicken Breast

* **Healthy and Nutritious:** This recipe is loaded with protein, vitamins, and antioxidants from the chicken and vegetables. It’s a great option for those looking for a healthy and balanced meal.
* **Easy to Make:** With minimal prep time and simple ingredients, this recipe is perfect for busy weeknights. You can have a delicious and healthy dinner on the table in under an hour.
* **Flavorful and Delicious:** The combination of Mediterranean herbs, vegetables, and citrus creates a symphony of flavors that will tantalize your taste buds.
* **Versatile:** You can easily customize this recipe to your liking by adding different vegetables, herbs, or spices. It’s a great way to use up whatever you have on hand.
* **Great for Meal Prep:** This baked chicken breast is perfect for meal prepping. You can make a big batch on the weekend and enjoy it throughout the week in salads, sandwiches, or with your favorite side dishes.

Ingredients You’ll Need

Here’s a list of the ingredients you’ll need to make this Easy Mediterranean Baked Chicken Breast:

* **Chicken Breast:** 4 boneless, skinless chicken breasts (about 6-8 ounces each)
* **Olive Oil:** 2 tablespoons, extra virgin olive oil
* **Lemon:** 1 lemon, juiced and zested
* **Garlic:** 3 cloves, minced
* **Red Onion:** 1/2 red onion, thinly sliced
* **Bell Pepper:** 1 bell pepper (any color), chopped
* **Cherry Tomatoes:** 1 cup, halved
* **Kalamata Olives:** 1/2 cup, pitted and halved
* **Feta Cheese:** 1/4 cup, crumbled
* **Fresh Herbs:** 2 tablespoons, chopped (such as oregano, thyme, rosemary, and parsley)
* **Salt and Pepper:** To taste
* **Optional:** A pinch of red pepper flakes for a little heat

Equipment Needed

* Baking Dish (9×13 inch)
* Cutting Board
* Knife
* Mixing Bowl
* Zester
* Juicer (optional)

Step-by-Step Instructions

Follow these easy steps to create your delicious Mediterranean Baked Chicken Breast:

**Step 1: Prepare the Chicken**

1. Preheat your oven to 400°F (200°C).
2. If the chicken breasts are very thick, you can pound them to an even thickness (about 1/2 inch) using a meat mallet. This will help them cook more evenly.
3. Pat the chicken breasts dry with paper towels. This will help them brown better.

**Step 2: Make the Marinade**

1. In a mixing bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, salt, pepper, and red pepper flakes (if using).

**Step 3: Marinate the Chicken**

1. Place the chicken breasts in the mixing bowl with the marinade. Make sure each chicken breast is well coated with the marinade.
2. Let the chicken marinate for at least 15 minutes at room temperature, or for up to 4 hours in the refrigerator. The longer it marinates, the more flavorful it will be.

**Step 4: Prepare the Vegetables**

1. While the chicken is marinating, prepare the vegetables. Slice the red onion, chop the bell pepper, halve the cherry tomatoes, and halve the Kalamata olives.

**Step 5: Assemble the Dish**

1. Lightly grease a 9×13 inch baking dish with olive oil.
2. Arrange the marinated chicken breasts in the baking dish.
3. Scatter the sliced red onion, chopped bell pepper, halved cherry tomatoes, and halved Kalamata olives around the chicken breasts.

**Step 6: Bake the Chicken**

1. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure the chicken is fully cooked.

**Step 7: Add the Finishing Touches**

1. Remove the baking dish from the oven.
2. Sprinkle the crumbled feta cheese and chopped fresh herbs over the chicken and vegetables.
3. Let the dish rest for a few minutes before serving.

**Step 8: Serve and Enjoy!**

1. Serve the Mediterranean Baked Chicken Breast hot, with your favorite side dishes. Some great options include:
* Quinoa
* Couscous
* Rice
* Roasted vegetables
* Greek salad
* Pita bread

Tips and Variations

* **Use Different Vegetables:** Feel free to substitute or add other vegetables, such as zucchini, eggplant, artichoke hearts, or sun-dried tomatoes.
* **Add More Herbs:** Experiment with different combinations of herbs, such as basil, marjoram, or dill.
* **Use Different Cheese:** If you’re not a fan of feta cheese, you can substitute it with goat cheese, Parmesan cheese, or mozzarella cheese.
* **Make it Spicy:** Add a pinch of red pepper flakes to the marinade for a little heat.
* **Add Wine:** For extra flavor, you can add a splash of dry white wine to the baking dish before baking.
* **Grill the Chicken:** Instead of baking, you can grill the marinated chicken breasts for a smoky flavor. Grill over medium heat for about 6-8 minutes per side, or until cooked through.
* **Make it a Sheet Pan Meal:** Toss the vegetables with olive oil and seasonings, spread them on a baking sheet, and bake alongside the chicken breasts. This makes for an easy one-pan meal.
* **Use Chicken Thighs:** While this recipe is written for chicken breasts, you can easily substitute boneless, skinless chicken thighs. They will require a slightly longer cooking time.
* **Lemon Variations:** Consider using Meyer lemons for a slightly sweeter flavor profile.

Serving Suggestions

This Easy Mediterranean Baked Chicken Breast is a versatile dish that can be served in a variety of ways. Here are some ideas:

* **As a Main Course:** Serve it with your favorite side dishes for a complete and satisfying meal.
* **In Salads:** Slice the chicken and add it to a salad for a protein-packed lunch or dinner.
* **In Sandwiches:** Use the chicken to make delicious Mediterranean-inspired sandwiches or wraps.
* **In Grain Bowls:** Combine the chicken with quinoa, brown rice, or other grains, along with roasted vegetables and a flavorful dressing, for a healthy and balanced grain bowl.
* **As an Appetizer:** Cut the chicken into bite-sized pieces and serve it with toothpicks as an appetizer.

Make Ahead Instructions

This recipe is great for meal prepping! You can prepare the chicken and vegetables ahead of time and bake it later. Here’s how:

* **Marinate the Chicken:** You can marinate the chicken for up to 24 hours in the refrigerator. This will allow the flavors to penetrate the chicken even more.
* **Prepare the Vegetables:** You can chop the vegetables and store them in an airtight container in the refrigerator for up to 2 days.
* **Assemble the Dish:** You can assemble the entire dish (chicken and vegetables) in the baking dish, cover it with plastic wrap, and store it in the refrigerator for up to 24 hours. When you’re ready to bake, remove the dish from the refrigerator and let it sit at room temperature for about 30 minutes before baking.

Storage Instructions

* **Leftovers:** Store any leftover Mediterranean Baked Chicken Breast in an airtight container in the refrigerator for up to 3-4 days.
* **Reheating:** Reheat the chicken in the oven, microwave, or on the stovetop until heated through. Be careful not to overcook it, or it will become dry.
* **Freezing:** You can freeze the cooked chicken breast for up to 2-3 months. Let it cool completely before wrapping it tightly in plastic wrap and then placing it in a freezer-safe bag or container. Thaw it in the refrigerator overnight before reheating.

Nutritional Information (Approximate)

* Calories: 350-400
* Protein: 40-45 grams
* Fat: 15-20 grams
* Carbohydrates: 10-15 grams
* Fiber: 3-5 grams

*Note: Nutritional information can vary depending on the specific ingredients and serving sizes used.*

Enjoy the Mediterranean Flavors!

This Easy Mediterranean Baked Chicken Breast recipe is a delicious and healthy way to enjoy the flavors of the Mediterranean. It’s easy to make, versatile, and perfect for a weeknight dinner or meal prep. So, gather your ingredients, follow the instructions, and enjoy a taste of the Mediterranean in your own kitchen!

Detailed Recipe Card

**Yields:** 4 servings
**Prep Time:** 15 minutes
**Marinating Time:** 15 minutes (minimum) to 4 hours (maximum)
**Cook Time:** 25-30 minutes

**Ingredients:**

* 4 boneless, skinless chicken breasts (about 6-8 ounces each)
* 2 tablespoons extra virgin olive oil
* 1 lemon, juiced and zested
* 3 cloves garlic, minced
* 1/2 red onion, thinly sliced
* 1 bell pepper (any color), chopped
* 1 cup cherry tomatoes, halved
* 1/2 cup Kalamata olives, pitted and halved
* 1/4 cup crumbled feta cheese
* 2 tablespoons chopped fresh herbs (oregano, thyme, rosemary, parsley)
* Salt and pepper to taste
* Optional: Pinch of red pepper flakes

**Instructions:**

1. Preheat oven to 400°F (200°C).
2. Pound thick chicken breasts to 1/2 inch thickness.
3. Pat chicken dry with paper towels.
4. In a bowl, whisk together olive oil, lemon juice, zest, garlic, salt, pepper, and red pepper flakes (optional).
5. Marinate chicken in the mixture for 15 minutes (minimum) up to 4 hours.
6. Slice red onion, chop bell pepper, halve tomatoes and olives.
7. Grease a 9×13 inch baking dish.
8. Arrange chicken in the dish.
9. Scatter vegetables around the chicken.
10. Bake for 25-30 minutes, until the internal temperature reaches 165°F (74°C).
11. Remove from oven and sprinkle with feta and fresh herbs.
12. Let rest for a few minutes before serving.

**Serving Suggestions:**

Serve hot with quinoa, couscous, rice, roasted vegetables, Greek salad, or pita bread.

Enjoy!