Sheet-Pan Lemon Oregano Chicken with Zucchini and Rice
Crisp-tender zucchini, sweet red onion wedges, and juicy chicken thighs roasted with lemon and oregano, served over fluffy rice.
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Sheet pan
- Gluten-free dairy-free
Ingredients
- 450 g boneless skinless chicken thighs, cut into bite-sized pieces
- 2 zucchini, sliced into half-moons
- 1 red onion, cut into wedges
- 2 tbsp olive oil
- 1 tsp dried oregano
- ½ tsp garlic powder
- ½ tsp salt
- 1 lemon, juiced and zested
- 1 cup white rice, rinsed
- 2 cup water
- 2 tbsp fresh parsley, finely chopped
Method
- Heat the oven to 400°F (200°C).
- Combine the rice, water, and a pinch of salt in a small saucepan. Bring to a boil, cover tightly, turn the heat to low, and simmer for 15 minutes.15 min timer
- Remove the rice from the heat and let it rest covered for 5 minutes, then fluff with a fork.5 min timer
- Toss the chicken thighs, zucchini, and red onion on a baking sheet with olive oil, dried oregano, garlic powder, salt, and lemon zest.
- Spread everything into a single layer and roast until the vegetables are tender and browned at the edges and the chicken reaches 165°F (74°C), about 20 minutes.20 min timer
- Drizzle the lemon juice over the hot sheet pan and scatter the chopped parsley across the top before serving alongside the warm rice.
Why it works
- Celiac disease: Naturally grain-simple with plain white rice and no gluten-containing sauces or binders.
- Milk allergy: Uses pure olive oil for roasting, with no butter or dairy additions.
- Hashimoto's thyroiditis: Strictly gluten-free with zero soy or seaweed products.
- Fish allergy: Built on fresh poultry, vegetables, and herbs without fish sauce or Worcestershire.
- Soy allergy: Free of soy sauce, tamari, soybean oil, and soy derivatives.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Sheet pan recipes, Gluten-free dairy-free recipes.