Saucy Mediterranean Chicken Bake
Saucy Mediterranean Chicken bake.
Why this is peri-perfect… Packed with protein, healthy fats, and colourful veggies - all essentials for hormone balance and steady energy in midlife. Juicy chicken thighs deliver the muscle-protecting protein your body craves, while olives and olive oil bring heart-healthy fats that also calm inflammation. Tomatoes, zucchini, and onion provide fibre and antioxidants to support gut health and reduce oxidative stress. The Mediterranean herbs and spices don’t just add flavour - they bring phytonutrients that nourish your cells and keep meals exciting without extra calories. It’s vibrant, satisfying, and the kind of balanced dish that makes healthy eating feel abundant, not restrictive. This one is a family-favourite in our house. Serve it up for little ones with some rice on the side.
Ingredients:
560g chicken thigh fillets
Garlic powder, dried oregano, paprika, salt & pepper – to rub
1 tsp balsamic vinegar
400g tin chopped tomatoes
2 cups cherry tomatoes
2 small zucchini
1 small red onion
16 kalamata olives
2 tsp olive oil
2 tsp each dried oregano and thyme
Chili flakes (optional) – to taste
Salt & pepper – generous pinch
Instructions:
Preheat oven to 200°C (390°F). Lightly grease a medium baking dish.
Marinate the chicken:
Pat chicken thighs dry and rub with garlic powder, oregano, paprika, salt, pepper, and balsamic vinegar.Prep the veggie base:
In a bowl, mix the tinned tomatoes, halved cherry tomatoes, sliced zucchini, wedged onion, olives, olive oil, and herbs. Season generously.Assemble:
Pour the veggie mix into the baking dish. Nestle chicken thighs on top and spoon some of the tomato mix over them.Bake uncovered for 35–40 minutes, or until chicken is golden, cooked through (74°C internal), and the sauce is bubbling and rich.
Serve hot, spooning plenty of sauce and veggies over each portion. Optional: top with parsley or a crumble of feta if you like.
Per Serve: Calories: 300, Protein: 30–32g, Fat: 14g, Carbs: 10g, Fibre: 3g
