Mediterranean Lemon Garlic Sheet Pan Chicken (or Tofu) with Acorn Squash

This Mediterranean-inspired sheet pan dinner is fresh, comforting, and packed with anti-inflammatory ingredients. Bright lemon, garlic, herbs, and roasted squash create a flavourful one-pan meal that feels elegant while being incredibly simple to prepare. Naturally dairy-free and gluten-free, this recipe is perfect for busy weeknights or meal prep.

Prep Time: 15 minutes

Cook Time: 40–45 minutes

Total Time: 1 hour

Servings: 4–6

Gluten-Free: Yes

Dairy-Free: Yes

Ingredients

Marinade

• ⅓ cup extra virgin olive oil

• Zest of 1 lemon

• Juice of 2 lemons (about ½ cup)

• 6 garlic cloves, minced

• 1 tsp Dijon mustard

• 1½ tsp oregano

• 1 tsp paprika

• 2 tsp kosher salt

• Black pepper, to taste

Sheet Pan

• 2 cups acorn squash wedges

• 1 yellow onion, chopped

• 1 lemon, sliced

• 1½ lb boneless skinless chicken thighs

  (or extra firm tofu)

Garnish

• Fresh parsley, chopped

• Fresh dill, chopped

• Nutritional yeast (instead of feta for dairy-free option)

• Red pepper flakes (optional)

Directions

1. Preheat oven to 425°F.

2. In a bowl or jar, whisk together all marinade ingredients.

3. Add acorn squash, onion, and lemon slices to a large sheet pan. Toss with approximately ⅓ of the marinade.

4. Roast vegetables for 25 minutes.

5. Meanwhile, toss chicken or tofu with the remaining marinade.

6. Remove sheet pan from oven, flip vegetables, and add marinated chicken or tofu.

7. Roast for another 15–20 minutes, or until chicken is cooked through and vegetables are golden.

8. Garnish with parsley, dill, nutritional yeast, and optional red pepper flakes before serving.

Tips & Swaps

• Swap acorn squash for sweet potato, butternut squash, or carrots.

• Add olives or chickpeas for extra Mediterranean flavour.

• Serve with quinoa, rice, or a Greek-inspired salad.

• Use salmon instead of chicken for an omega-3 boost.

• Meal prep tip: store ingredients separately to maintain texture.