11 Must-Try Mediterranean Sheet Pan Dinners

Dinner doesn’t need hours of prep, messy pans, or complicated cleanup.

Sheet-pan dinners make it easy to enjoy the fresh flavors and healthy basics of the Mediterranean diet in simple, nourishing meals.

These 11 Mediterranean sheet-pan dinners mix vegetables, healthy fats like olive oil, lean protein or seafood, and herbs, all with little effort.

Each recipe is designed to roast on a single sheet pan, making cleanup easy and weeknight execution smooth.

Whether serving yourself or the whole family, you’ll find a new favorite here.

Below, you’ll find each dish, how to make it, what makes it Mediterranean, and tips for making it your own.

1. Lemon-Oregano Chicken & Vegetable Sheet Pan

Start with boneless chicken thighs or breasts, toss with zucchini, cherry tomatoes, red onion, bell pepper, Kalamata olives, and sprigs of oregano.

Drizzle generously with extra-virgin olive oil and a big squeeze of lemon, then roast at ~425 °F until the chicken is juicy and the veggies are lightly charred. This dish hits the Mediterranean trifecta: lean protein, abundant vegetables, and healthy fats.

Why it works: Everything cooks together in one pan, so you get veggies and protein in one go. Lemon, olive oil, and herbs add flavor, and you only need a single pan.

Pro tip: Downsize the veggies when cooking for one or two, and serve over a bed of whole-grain couscous or quinoa to stretch the meal.

Serving Size:

Serves 4

Ingredients

• 1½ pounds boneless chicken thighs or breasts
• 1 zucchini, sliced into half-moons
• 1 cup cherry tomatoes
• 1 red bell pepper, sliced
• ½ red onion, sliced
• ⅓ cup Kalamata olives
• 3 tablespoons olive oil
• Zest and juice of 1 lemon
• 2 teaspoons dried oregano
• 2 cloves garlic, minced
• Salt and black pepper, to taste

Instructions

1. Preheat oven to 425°F and line a large rimmed sheet pan with parchment paper.
2. Place chicken in a large bowl. Add zucchini, tomatoes, bell pepper, red onion, and olives.
3. Drizzle everything with olive oil, lemon zest, and lemon juice. Sprinkle with oregano, garlic, salt, and pepper.
4. Toss well so the chicken and vegetables are evenly coated.
5. Spread the mixture across the sheet pan in a single layer, placing the chicken pieces slightly apart.
6. Roast until the chicken is fully cooked inside and the vegetables are tender, with lightly charred edges.
7. Remove from oven and rest briefly before serving.

Nutrition (Approximate, per serving)

Calories: 510
Protein: 36g
Carbohydrates: 18g
Fat: 32g
Fiber: 4g

2. Salmon, Sweet Potato & Broccoli Sheet-Pan

Place salmon fillets on a rimmed baking tray; surround them with sweet potato cubes and broccoli florets.

Season everything with garlic, oregano, pepper, and drizzle olive oil and a little lemon. Roast until the salmon is just cooked through and the sweet potato edges are caramelized.

Why it works: Salmon delivers omega-3s, sweet potato provides slow-release carbs & color, and broccoli adds fiber and crunch. A fully balanced Mediterranean-style dinner.

Pro tip: Use frozen broccoli if pressed for time; toss in the frozen florets directly into the pan.

Serving Size

Serves 4

Ingredients

• 4 salmon fillets
• 2 medium sweet potatoes, cubed
• 3 cups broccoli florets
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Juice of ½ lemon
• Salt and black pepper, to taste

Instructions

1. Preheat oven to 425°F and line a sheet pan with parchment paper.
2. Toss sweet potatoes with 1½ tablespoons olive oil, salt, and pepper. Spread on the pan and roast for 15 minutes.
3. Remove the pan from the oven and add broccoli, drizzling with the remaining olive oil and garlic. Toss gently.
4. Nestle salmon fillets among the vegetables. Season salmon with oregano, salt, pepper, and lemon juice.
5. Return the pan to the oven and roast until the salmon flakes easily and the vegetables are caramelized.
6. Serve immediately with lemon wedges if desired.

Nutrition (Approximate, per serving)

Calories: 560
Protein: 34g
Carbohydrates: 38g
Fat: 30g
Fiber: 7g

3. Mediterranean Sausage, Pepper & Orzo Sheet-Pan

Swap traditional potatoes for orzo.

On the sheet pan, arrange Mediterranean-style chicken or turkey sausage, large chunks of red/yellow bell pepper, red onion, zucchini rings, and cherry tomatoes.

Drizzle with olive oil, sprinkle dried thyme and oregano, and roast until veggies soften. Then toss the cooked orzo with the sausage + veggies, finish with crumbled feta and chopped parsley.

Why it works: Orzo stands in for the grain, veggies add bulk, and sausage brings flavor and lean protein. These are all Mediterranean staples, brought together in one pan.

Pro tip: If using whole-wheat orzo, watch cook time and don’t over-roast.

Serving Size

Serves 4

Ingredients

• 12 oz Mediterranean-style chicken or turkey sausage, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes
• 3 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 cup dry orzo
• 2 cups water or broth
• ½ cup crumbled feta
• Fresh parsley, chopped

Instructions

1. Preheat oven to 425°F and line a sheet pan.
2. Toss sausage, peppers, zucchini, and tomatoes with olive oil, thyme, and oregano.
3. Spread evenly on the sheet pan and roast until the vegetables soften and the sausage browns.
4. Meanwhile, bring water or broth to a boil. Add orzo and cook until tender. Drain if needed.
5. Remove the pan from the oven and gently toss the roasted mixture with the cooked orzo.
6. Finish with feta and parsley before serving.

Nutrition (Approximate, per serving)

Calories: 570
Protein: 28g
Carbohydrates: 46g
Fat: 30g
Fiber: 5g

4. Garlic-Herb Chickpea & Cauliflower Sheet-Pan

For a plant-forward dinner: scatter cauliflower florets, halved red onion, chickpeas (drained & rinsed), and baby spinach over the pan.

Season with garlic powder, smoked paprika, rosemary, olive oil, and lemon juice. Roast until golden and crisp.

Finish each portion with a dollop of Greek yogurt and a drizzle of olive oil.

Why it works: Chickpeas and veggies make this meal filling and plant-focused, just like many Mediterranean dishes. Using one pan keeps things simple.

Pro tip: Add roasted pine nuts or almonds at the end for an extra crunch and healthy fats.

Serving Size

Serves 4

Ingredients

• 1 large head of cauliflower, cut into florets
• 2 cups cooked chickpeas, rinsed
• ½ red onion, sliced
• 3 tablespoons olive oil
• 1 teaspoon garlic powder
• ½ teaspoon smoked paprika
• 1 teaspoon dried rosemary
• Juice of ½ lemon
• ½ cup plain Greek yogurt (optional topping)

Instructions

1. Preheat oven to 425°F and line a sheet pan.
2. Add cauliflower, chickpeas, and red onion to the pan.
3. Drizzle with olive oil, lemon juice, and sprinkle with seasonings. Toss to coat evenly.
4. Roast until the cauliflower is golden and the chickpeas are lightly crisped.
5. Serve warm with a spoonful of Greek yogurt if desired.

Nutrition (Approximate, per serving)

Calories: 420
Protein: 16g
Carbohydrates: 44g
Fat: 20g
Fiber: 9g

5. Sheet-Pan Mediterranean Prawn & Vegetable Bake

Arrange peeled prawns with zucchini sticks, red pepper chunks, yellow pepper, cherry tomatoes, and garlic cloves.

Drizzle with olive oil, sprinkle cumin, lemon zest, parsley, and a pinch of chili flakes.

Roast until prawns curl and veggies soften. Serve with crusty whole-grain bread or over a bed of mixed greens.

Why it works: Seafood, veggies, and healthy fats come together in one dish. The Mediterranean diet emphasizes fish and seafood, making it easy to follow.

Pro tip: Do not overcook prawns—they finish quickly. Add prawns halfway through veggie-roast if needed.

Serving Size

Serves 4

Ingredients

• 1½ pounds raw prawns or shrimp, peeled
• 1 zucchini, sliced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 cup cherry tomatoes
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• ½ teaspoon cumin
• Lemon zest
• Parsley, chopped

Instructions

1. Preheat oven to 425°F and line a sheet pan.
2. Toss vegetables with olive oil, garlic, cumin, and lemon zest.
3. Roast vegetables until just tender.
4. Remove pan, add prawns, and gently toss to combine.
5. Return to the oven and roast until the prawns are opaque and curled.
6. Finish with parsley before serving.

Nutrition (Approximate, per serving)

Calories: 430
Protein: 35g
Carbohydrates: 18g
Fat: 24g
Fiber: 4g

6. Sheet-Pan Turkey Meatball & Mediterranean Ratatouille Mix

Make lean turkey meatballs seasoned with oregano, garlic, and chopped parsley.

On the pan, include sliced eggplant, zucchini, red pepper, onion, and cherry tomatoes.

Drizzle olive oil, season, place meatballs on top, and roast until everything is cooked and caramelized.

Garnish with basil.

Why it works: Combines lean meat with lots of veggies; ratatouille-style mix provides a Mediterranean vegetable base; excellent for weeknight simplicity.

Pro tip: Pre-roll meatballs ahead and freeze; pull out for the sheet-pan when ready.

Serving Size

Serves 4

Ingredients

• 1 pound ground turkey
• 1 egg
• ¼ cup breadcrumbs
• 2 cloves garlic, minced
• 2 tablespoons chopped parsley
• 1 zucchini, sliced
• 1 small eggplant, cubed
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes
• 3 tablespoons olive oil

Instructions

1. Preheat oven to 425°F and line a sheet pan.
2. Mix turkey, egg, breadcrumbs, garlic, and parsley. Shape into meatballs.
3. Toss the vegetables with olive oil and spread them across the pan.
4. Place meatballs evenly among the vegetables.
5. Roast until the meatballs are cooked through and the vegetables are caramelized.
6. Garnish with fresh herbs before serving.

Nutrition (Approximate, per serving)

Calories: 500
Protein: 34g
Carbohydrates: 22g
Fat: 30g
Fiber: 5g

7. One-Pan Greek-Style Baked Fish with Potatoes & Green Beans

Use firm white fish fillets (like cod or haddock).

Lay thin-sliced potato rounds and trimmed green beans on the pan, drizzle olive oil, chopped garlic, lemon slices, oregano, salt & pepper.

Place the fish on top, and roast until the fish flakes and the potatoes are tender. Finish with chopped fresh dill or parsley.

Why it works: The Mediterranean diet suggests eating fish twice a week. Pairing it with veggies and potatoes makes a balanced meal, and using one pan keeps it simple.

Pro tip: Use parchment paper for easier cleanup; remove the fish 2-3 minutes before the veggies finish, if needed.

Serving Size

Serves 4

Ingredients

• 4 white fish fillets
• 1 pound baby potatoes, thinly sliced
• 3 cups green beans, trimmed
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• Lemon slices
• Dried oregano

Instructions

1. Preheat oven to 425°F and line a sheet pan.
2. Toss potatoes and green beans with olive oil, garlic, oregano, salt, and pepper.
3. Spread evenly and roast until potatoes begin to soften.
4. Add fish fillets on top with lemon slices.
5. Return to oven until fish flakes easily.
6. Finish with fresh herbs if desired.

Nutrition (Approximate, per serving)

Calories: 480
Protein: 32g
Carbohydrates: 34g
Fat: 24g
Fiber: 6g

8. Roasted Chicken, Artichoke & Olive Sheet-Pan with Lemon

Toss chicken breast pieces with halved artichoke hearts, Kalamata olives, quartered baby potatoes, and red onion.

Drizzle olive oil, season with garlic, oregano, lemon zest, and pepper.

Roast until the chicken is cooked and the veggies are crisp-edged. Finish with the juice of a lemon.

Why it works: Artichokes and olives are classic Mediterranean ingredients. Chicken and veggies together make a complete meal, and lemon adds a fresh touch.

Pro tip: Use small baby potatoes for a quicker cook time, or par-cook them before adding.

Serving Size

Serves 4

Ingredients

• 1½ pounds chicken breast, cubed
• 1 can artichoke hearts, halved
• ⅓ cup Kalamata olives
• 1 pound baby potatoes, quartered
• 3 tablespoons olive oil
• Lemon zest and juice
• Dried oregano

Instructions

1. Preheat oven to 425°F and line a sheet pan.
2. Toss chicken, artichokes, olives, and potatoes with olive oil, oregano, and lemon zest.
3. Spread evenly on the pan.
4. Roast until the chicken is cooked through and the potatoes are tender.
5. Finish with lemon juice before serving.

Nutrition (Approximate, per serving)

Calories: 560
Protein: 36g
Carbohydrates: 32g
Fat: 30g
Fiber: 5g

9. Sheet-Pan Moroccan-Spiced Cauliflower & Chickpea with Yogurt Drizzle

For a more flavor-forward twist: toss cauliflower florets, chickpeas, and sliced red pepper in olive oil, smoked paprika, ground cumin, cinnamon, garlic powder, salt, and pepper.

Roast until golden. Serve with a drizzle of plain Greek yogurt and chopped fresh coriander.

Why it works: Spices bring lots of flavor without heavy sauces. Legumes and veggies fit right into Mediterranean meals, and the sheet-pan method makes it easy.

Pro tip: Use whole-wheat pita alongside to scoop and serve family-style.

Serving Size

Serves 4

Ingredients

• 1 head cauliflower, florets
• 2 cups chickpeas
• 1 red bell pepper, sliced
• 3 tablespoons olive oil
• 1 teaspoon cumin
• ½ teaspoon cinnamon
• ½ teaspoon smoked paprika
• Greek yogurt, for drizzling

Instructions

1. Preheat oven to 425°F and line a sheet pan.
2. Toss vegetables and chickpeas with olive oil and spices.
3. Spread evenly and roast until golden and crisped.
4. Serve warm with yogurt drizzle.

Nutrition (Approximate, per serving)

Calories: 430
Protein: 15g
Carbohydrates: 42g
Fat: 22g
Fiber: 8g

10. Sheet-Pan Sweet Potato, Kale & Salmon Dinner

Thinly slice sweet potato rounds, arrange on a sheet pan with kale leaves, cherry tomatoes, and salmon fillets.

Drizzle olive oil, salt, pepper, and the zest of an orange or lemon.

Roast until sweet potatoes soften and salmon flakes. Finish with parsley or dill and a squeeze of citrus.

Why it works: Salmon adds healthy fat, sweet potatoes bring whole-food carbs, and colorful veggies round it out. Everything cooks together for a Mediterranean feel.

Pro tip: Lay salmon on top of veggies so juices drip down, flavoring everything below.

Serving Size

Serves 4

Ingredients

• 4 salmon fillets
• 2 sweet potatoes, thinly sliced
• 4 cups chopped kale
• 1 cup cherry tomatoes
• 3 tablespoons olive oil
• Citrus zest

Instructions

1. Preheat oven to 425°F and line a sheet pan.
2. Toss sweet potatoes with olive oil and roast until beginning to soften.
3. Add kale and tomatoes, stirring gently.
4. Place salmon on top and sprinkle with citrus zest.
5. Roast until salmon flakes easily and vegetables are tender.

Nutrition (Approximate, per serving)

Calories: 550
Protein: 35g
Carbohydrates: 40g
Fat: 28g
Fiber: 7g

11. Mediterranean Sausage, Bean & Roasted Vegetable Sheet-Pan

Use lean chicken or turkey Mediterranean-style sausage links.

Halve them and add to the sheet pan with chickpeas, red onion, zucchini slices, cherry tomatoes, and diced eggplant.

Drizzle olive oil, season with thyme and rosemary.

Roast until the sausages are browned and the veggies are tender. Serve with whole-grain couscous or quinoa.

Why it works: This meal is balanced, with sausage for flavor, beans and veggies for nutrition, and a whole-grain side. The sheet-pan makes cleanup quick.

Pro tip: Use pre-cooked sausage for the fastest cook time; still roast veggies until caramelized.

Serving Size

Serves 4

Ingredients

• 12 oz chicken or turkey sausage, sliced
• 1½ cups chickpeas
• 1 zucchini, sliced
• 1 cup diced eggplant
• ½ red onion, sliced
• 3 tablespoons olive oil
• Dried thyme and rosemary

Instructions

1. Preheat oven to 425°F and line a sheet pan.
2. Toss sausage, chickpeas, vegetables, olive oil, and herbs together.
3. Spread evenly across the pan.
4. Roast until the sausage is browned and the vegetables are tender and caramelized.
5. Serve as-is or with whole grains.

Nutrition (Approximate, per serving)

Calories: 540
Protein: 28g
Carbohydrates: 36g
Fat: 30g
Fiber: 7g

How to Make Sheet-Pan Dinners Work for You

• Prep once, cook many: Chop vegetables ahead and store in fridge so you only assemble when ready to bake.
• Mind space on the pan: Avoid overcrowding so things roast rather than steam.
• Rotate proteins & vegetables: Keep things interesting by alternating fish, chicken, sausage, beans, and veggies.
• Use high-quality olive oil: The Mediterranean diet emphasizes extra-virgin olive oil as the primary fat source.
• Finish with herbs and citrus: Fresh herbs and a squeeze of lemon or orange brighten it and evoke Mediterranean flavor.
• Clean up quickly: Line your sheet-pan with foil or parchment for easier cleanup — one of the main benefits of sheet-pan cooking.

Final Thoughts

These 11 Mediterranean sheet-pan dinners show that healthy, tasty meals can be simple. Cooking everything in one pan saves time and makes things easier.

Each plate is full of colorful vegetables, healthy fats, and lean protein or legumes. This matches the Mediterranean diet’s focus on whole foods, simple prep, and joyful meals.

Choose a few favorites, schedule them into your week, and let dinner time become as simple as it is satisfying.

Enjoy your sheet-pan journey — less mess, more flavor, and a streamlined path to Mediterranean-style dinners.