Sheet Pan Olive Bar Chicken
This Sheet Pan Olive Bar Chicken delivers 22g protein and 372 calories per serving, making it a lighter option for balanced macro days. Preps 6 servings quickly on the stovetop, letting you batch-cook Mediterranean-style chicken without extending your meal prep window. Ideal for maintaining a calorie deficit while still hitting your protein floor.
Ingredients
- •Chicken Thigh, Boneless Skinless(680g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Yellow Onion
- •Potato, Baby
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •½ teaspoon freshly cracked black pepper
- •Onion powder(5g)
- •Lemon
- •Olive oil(120g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(60g)
- •½ teaspoon kosher salt
- •Red pepper flakes(3g)
- •½ teaspoon freshly cracked black pepper
- •Garlic
- •Parsley, Fresh(60g)
Instructions
- 1Make the marinade. In a small bowl mix together the olive oil, lemon zest and juice, salt, red pepper flakes, pepper, garlic, parsley and herbs.
- 2Place the chicken thighs and onions in a bowl or gallon size ziploc bag. Pour the marinade over the top, turn to coat, cover and set aside in the fridge (this can be done up to 24 hours ahead of time).
- 3Preheat the oven to 375° F with a rack in the center position.
- 4Place the potatoes on a rimmed sheet pan. Drizzle them with the olive oil and sprinkle with ½ teaspoon of the salt, toss to coat. Roast in the oven for 10 minutes.
- 5Remove the potatoes from the oven and add the chicken thighs, onion wedges, and olive bar offerings in between the potatoes. Pour any remaining marinade over everything. Season with pepper, onion powder, and remaining ½ teaspoon salt.
- 6Return the sheet pan to the oven and roast until the chicken is cooked through, about 35 minutes more.
- 7Set the oven to broil. Broil until chicken and veggies are lightly charred, 3 to 5 minutes.
- 8Squeeze lemon juice over the entire dish and sprinkle with additional parsley, serve family-style.
Nutrition — Per Serving
372
calories
22g
protein
32g
fat
- Carbohydrates
- 2g
- Saturated fat
- 5.0g
- Sodium
- 78 mg
- Dietary fiber
- 0.6g
6 servings per batch · ~157g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan Olive Bar Chicken have per serving?
Each serving has 22g of protein and 372 calories with 32g fat and 2g carbs. This is a high-fat, ultra-low-carb option driven by the olive and fat content.
How long does Sheet Pan Olive Bar Chicken take to prep?
Quick prep time with 6 servings per batch on the stovetop. Scaling to 6 servings means you're producing a full week of dinners in one cooking session.
Is Sheet Pan Olive Bar Chicken good for fat loss?
At 372 calories and only 2g carbs per serving, this recipe fits a ketogenic or very low-carb fat loss approach with moderate protein at 22g. The high fat content creates satiety despite the modest protein delivery.
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