Smoky Sheet-Pan Chicken Thighs with Lemon Zucchini and Quinoa
Crisp paprika chicken roasted over sweet red onion, with lemony zucchini and fluffy quinoa to soak up the juices.
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Low-GI
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 4 bone-in skin-on chicken thighs, about 650 g
- 2 tbsp olive oil
- 1.5 tsp smoked paprika
- 3 cloves garlic, minced
- 1 lemon, zested and juiced
- 2 zucchini, cut into thick half-moons
- 1 red onion, cut into wedges
- ¾ cup gluten-free quinoa, rinsed
- 2 tbsp fresh oregano, chopped
- 1 tsp salt
Method
- Rub the chicken with paprika, garlic, salt and half the oil.
- Roast the chicken skin-side up with the onion until deeply golden.25 min timer
- Toss the zucchini with the rest of the oil and add to the pan.15 min timer
- Simmer the quinoa in salted water until the grains turn tender.14 min timer
- Squeeze the lemon over the pan and scatter on the oregano.
- Rest the chicken briefly, then serve over the fluffy quinoa.3 min timer
Why it works
- Celiac disease: Quinoa instead of grains with gluten, and every seasoning here is plain spice and citrus.
- Milk allergy: Olive oil and lemon do the richness work, with no butter or cheese anywhere.
- Hashimoto's thyroiditis: Seasoned with smoked paprika, garlic and oregano rather than sauces that carry soy.
- Fish allergy: One main protein, chicken, with lemon and herbs for brightness instead of fish sauce.
- Soy allergy: The savoury depth comes from roasted garlic and onion, no soy sauce in the pan.
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.
More Celiac recipes
Mediterranean Herb Chicken and Sweet Potato Tray
Juicy chicken thighs and tender sweet potato chunks baked together with fragrant herbs and bright lemon zest for a simple family dinner.
Kids’ plate: Chicken and Sweet Potato Sticks
Lemon Herb Chicken and Veggie Sheet Pan Meal
Tender chicken thighs roasted with crisp vegetables, bright lemon, and savory herbs in one simple pan.
Kids’ plate: Chicken & Veggie Medley
Roasted Herb Chicken with Sweet Potato and Cauliflower
Simple and comforting sheet-pan chicken roasted with sweet potato and cauliflower, infused with rosemary, garlic, and a hint of citrus.
Kids’ plate: Chicken and Root Veggie Nuggets
Herb-Roasted Pork Tenderloin with Cabbage and Carrot Sauté
Rosemary-rubbed pork tenderloin, seared then roasted, over a sweet pan of soft carrots and golden cabbage.
Pan-Seared Trout with Parsnip Wedges and Wilted Spinach
Crispy-skinned trout with dill, sweet roasted parsnip wedges and soft garlicky spinach.
Crispy Chicken Thighs with Roasted Fennel and Wilted Kale
Golden-skinned chicken thighs over sweet caramelised fennel and garlicky kale, all from one skillet.
This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Low-GI recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.