Close-up of a gourmet chicken breast dish garnished with lemon and herbs on a stylish plate.

Stovetop~50 minComplexity

Sheet Pan Olive Bar Chicken

Name: Sheet Pan Olive Bar Chicken
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 6 servings
Cuisine: mediterranean
Ingredients: Chicken thigh, raw, boneless skinless; Onion, raw; Potato, baby, raw; Olive oil; 1 teaspoon kosher salt; ½ teaspoon freshly cracked black pepper; Onion powder; Lemon, raw, whole; Olive oil; Lemon juice, fresh; ½ teaspoon kosher salt; Red pepper flakes; ½ teaspoon freshly cracked black pepper; Garlic, raw; Parsley, fresh

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.

Rate this recipe:

Ingredients

6 servings

•
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

1Combine the olive oil, lemon juice, fresh garlic (minced), red pepper flakes, and half the fresh parsley in a small bowl. Place the chicken thighs and onion (cut into wedges) in a large bowl or zip-top bag, pour the marinade over top, and toss to coat. Cover and refrigerate for at least 2 hours or up to 24 hours ahead.
2Preheat the oven to 375°F with a rack in the center position.
3Spread the baby potatoes on a rimmed sheet pan, drizzle with olive oil, sprinkle with onion powder and half the salt, and toss to coat. Roast for 10 minutes at 375°F.
4Remove the sheet pan from the oven and arrange the marinated chicken thighs and onion wedges among the potatoes. Pour any remaining marinade over everything, season with the remaining salt and onion powder, and return to the oven. Roast for 35–40 minutes at 375°F until the chicken reaches an internal temperature of 165°F and the potatoes are tender.
5Switch the oven to broil. Broil the sheet pan 4–6 inches from the heating element for 3–5 minutes until the chicken skin and vegetables are lightly charred.
6Divide the entire sheet pan contents evenly into 6 airtight containers while hot. Squeeze fresh lemon juice over each portion and garnish with remaining fresh parsley.
7Cool to room temperature, seal, and refrigerate for up to 4 days or freeze for up to 3 months.

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

+ Add to Meal Plan

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set your goal to unlock — free, 30 seconds

Common questions

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.