Mediterranean Oil-Free Lemon Chicken & Chickpea Tray Bake
This Mediterranean Lemon Chicken & Chickpea Tray Bake is a clean, nourishing dish inspired by Greek and Levantine cooking. Tender chicken breast is marinated in lemon, garlic, and herbs, then baked with fiber-rich chickpeas and vegetables—without using oil. It’s fresh, satisfying, and ideal for weight-loss, heart-healthy, or low-fat diets.
⏱ Time Required
Prep Time: 15 minutes
Marination (optional but recommended): 30 minutes
Cook Time: 30–35 minutes
Total Time: ~1 hour
🛒 Ingredients
For the Tray Bake
500 g chicken breast, boneless & skinless
1 cup cooked chickpeas (boiled, drained)
1 medium red onion, sliced
1 red bell pepper, sliced
1 zucchini, sliced
4 cloves garlic, minced
Juice of 2 lemons
1 tsp lemon zest
1 tsp dried oregano
½ tsp dried thyme
½ tsp black pepper
½ tsp salt (or to taste)
3–4 tbsp water or vegetable broth (instead of oil)
Optional Light Yogurt Sauce
½ cup low-fat Greek yogurt
1 tbsp tahini
1 tbsp lemon juice
1 tbsp water
Pinch of salt
👩🍳 Instruction
1. Preheat oven to 200°C (400°F).
2. In a bowl, mix lemon juice, zest, garlic, oregano, thyme, salt, pepper, and water/broth.
3. Add chicken pieces and coat well. Marinate 30 minutes if time allows.
4. Line a baking tray with parchment paper.
5. Spread chickpeas and vegetables evenly on the tray.
6. Place marinated chicken on top. Pour remaining marinade over everything.
7. Cover loosely with foil and bake for 20 minutes.
8. Remove foil and bake another 10–15 minutes until chicken is cooked and lightly golden.
9. Mix all yogurt sauce ingredients until smooth.
10. Serve chicken and veggies warm, drizzled with yogurt sauce or alongside hummus.
🌟 Tips for Best Results
Use parchment paper to prevent sticking without oil
If vegetables look dry, sprinkle 1–2 tbsp water halfway through baking
For extra tenderness, slice chicken evenly
Serve with whole-wheat pita or brown rice for a complete meal
❓ Frequently Asked Questions
Q: Can I make this without chickpeas?
Yes! Replace with potatoes, mushrooms, or extra zucchini.
Q: Is this recipe good for weight loss?
Absolutely—high protein, high fiber, and very low fat.
Q: Can I air-fry this?
Yes. Cook at 180°C for 16–18 minutes, shaking halfway.
Q: Can I meal-prep it?
Yes, keeps well in the fridge for up to 3 days.
🧮 Nutritional Information
Calories: ~320 kcal
Protein: 38 g
Carbohydrates: 28 g
Fat: 4–5 g
Fiber: 6 g
Cholesterol: ~70 mg
Sodium: Moderate (adjust salt as needed)