Sheet-Pan Greek Lemon Chicken with Roasted Veg & Baked Orzo, Yogurt-Garlic Sauce

Name: Sheet-Pan Greek Lemon Chicken with Roasted Veg & Baked Orzo, Yogurt-Garlic Sauce
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: Serves 4
Cuisine: Greek-inspired
Ingredients: 1 1/2 lb (680 g) boneless, skinless chicken thighs (breasts work too; see notes); 1 medium zucchini, cut into 1/2-inch chunks; 1 medium red onion, cut into 1-inch wedges; 2 medium tomatoes, cut into 1-inch chunks (or 1 1/2 cups cherry tomatoes); 2 tbsp olive oil; 1 1/2 tsp dried oregano; 1 tsp garlic powder (or 2 cloves garlic, grated); 1 tsp black pepper; 1/2 tsp smoked paprika (optional); 1 lemon (zest + 3 tbsp juice); 1 cup dry orzo; 2 1/4 cups unsalted chicken broth or water; 1 tbsp olive oil; 1/2 tsp dried oregano; Black pepper, to taste; 2–3 oz feta, crumbled (use a little; it’s salty); 1 cup plain Greek yogurt; 1 small clove garlic, finely grated (or 1/2 clove if you want it milder); 1 tbsp lemon juice; 1 tbsp olive oil; 1–2 tbsp water, to loosen; 1 tbsp chopped dill or parsley (optional); Black pepper, to taste; 1 cucumber, diced; 1–2 tsp olive oil + squeeze of lemon; Dried oregano + black pepper

Asher Sadler

This Greek-inspired dinner is built for minimal cleanup: chicken, zucchini, red onion, and tomato roast hard on a sheet pan for deep browning, while orzo bakes in the oven in the same window so you’re not doing multiple stovetop rounds. Everything gets finished with lemon and a little feta for tangy richness, then topped with a cool, punchy yogurt-garlic sauce. It’s bright, savory, and great for leftovers that reheat well.

sheet-pan
low-sodium
high-protein
meal-prep
mediterranean

40 min total · 15 min prep · 25 min cook

Serves 4

520 kcal · 40g protein · 42g carbs · 22g fat total

Rimmed sheet pan · Small baking dish (about 8x8 in) · Foil

Ingredients

Instructions

Roast the chicken and vegetables

Heat the oven to 450°F / 230°C. Set a rack in the top third. Line a rimmed sheet pan with foil for easy cleanup.

In a big bowl, toss chicken, zucchini, red onion, and tomatoes with 2 tbsp olive oil, oregano, garlic powder, black pepper, smoked paprika (if using), and lemon zest. If you’re watching sodium closely, skip salting here—this gets plenty of flavor from lemon, herbs, and feta.

Spread everything out on the sheet pan so it’s in a single layer with space (crowding = steaming). Roast 18–22 minutes, until the chicken is deeply browned at the edges and the thickest piece hits 165°F / 74°C, and the veg has charred tips.

Bake the orzo (hands-off)

While the pan roasts, add orzo, broth/water, 1 tbsp olive oil, oregano, and black pepper to a small baking dish (about 8x8 in / 20x20 cm) and stir. Cover tightly with foil.

Slide the dish into the oven on a lower rack and bake 18 minutes. Uncover and stir; the orzo should be tender with a little gloss of liquid. If it’s still tight/dry, add a splash of hot water and bake 3–5 minutes more uncovered.

Make the yogurt-garlic sauce

Stir together Greek yogurt, garlic, lemon juice, olive oil, and water until it’s pourable. Season with black pepper and herbs if using. Taste: it should be bright and tangy, with garlic that hits but doesn’t burn.

Finish and serve

Squeeze 2–3 tbsp lemon juice over the hot sheet-pan chicken/veg. Spoon orzo into bowls, top with chicken and roasted veg, then sprinkle with feta.

Drizzle with the yogurt-garlic sauce. If you want extra crunch, toss the diced cucumber with a little olive oil, lemon, oregano, and pepper and serve alongside or on top.

For best texture: if the tomatoes are making the pan watery, pull the chicken out once it’s done and give the veg an extra 3–5 minutes to concentrate and char.

Notes

Chicken swap: Breasts work, but they dry faster—cut into large cutlets or 2-inch chunks and start checking at 14–16 minutes; pull as soon as they’re just cooked. Low-sodium tip: Use unsalted broth or water for the orzo and keep feta to a light sprinkle; if your feta is very salty, quickly rinse and pat dry. Storage: Keep sauce separate. Chicken/veg/orzo keep 4 days refrigerated; reheat covered so the orzo stays tender, then add fresh lemon and sauce. If you want even more browning: roast zucchini and onion first for 8 minutes, then add chicken and tomatoes for the remaining time (still one oven session).