If there’s one thing I love, it’s a one-pan dish that packs a ton of flavor and keeps life simple. This Sheet Pan Chicken with Olives, Zucchini, and Onions hits the mark on versatility, making it perfect for busy weeknights or laid-back weekends. And here’s the best part: we’re creating all this flavor with less than 300 mg of sodium, helping you stay on track with a low-sodium diet without sacrificing taste.
This dish is also high in potassium, which is a great option for many people, but I’ve got you covered if you need to make it kidney-friendly. For those with advanced kidney disease who require a lower-potassium option, try reducing the zucchini to two instead of four. Below, I’ve broken down the potassium content of each ingredient, so you can customize the recipe to fit your needs.
It’s a meal that’s just as nutritious as it is delicious. You’ll get juicy, oven-roasted chicken topped with savory vegetables, all in one pan and with minimal cleanup.
Dr. Blake’s Top Tip: Boneless chicken thighs work well here as well. Cooking time will be reduced by 15-30 minutes.
- Yield: 4 servings 1x
Ingredients
4 zucchinis, sliced (or 2 for lower potassium)
1 white onion, coarsely chopped
1 red onion, coarsely chopped
15 cherry or grape tomatoes
1/3 cup pitted black olives
1 cup Sodium-Free Chicken Broth
1 tbsp dried oregano
Fresh parsley
salt and pepper
4 chicken thighs, bone-in, skin on
Instructions
- Preheat oven to 350°F.
- Place the zucchini slices, chopped onions, cherry tomatoes and olives on a baking sheet or in an ovenproof dish.
- Pour 1/3 cup of broth, salt, pepper and oregano over the vegetables. Mix together.
- Add the chicken pieces on top and pour some broth over the chicken pieces. Reserve ⅓ cup of broth.
- Bake for 1 hour to 1 hour and 15 minutes. Keep the chicken moist by adding a little chicken broth to the pan every 20-30 minutes during the cooking time. Remove when chicken is cooked to a temperature of at least 165 degrees Fahrenheit.
- Serve the chicken topped with the roasted vegetables
Notes
Potassium levels per serving high 4 zucchinis, sliced (512 mg)
4 chicken thighs, bone-in, skin on (342 mg)
15 cherry or grape tomatoes (151 mg)
To lower the potassium a little bit use only 2 zucchini. It will still be a high potassium dish.
Potassium levels per serving high
2 zucchinis, sliced (256 mg)
4 chicken thighs, bone-in, skin on (342 mg)
15 cherry or grape tomatoes (151 mg)
Nutrition profile of recipe with 2 zucchinis:
Serves 4
Per Serving
Calories (kcal) 379
Protein (g) 34
Carbohydrates (g) 12
Total Dietary Fiber (g) 3
Total Sugars (g) 6
Added Sugar (g) 0
Fat (g) 22
Saturated Fat (g) 6
Cholesterol (mg) 180
Calcium (mg) 68
Magnesium (mg) 62
Phosphorus (mg) 360
Potassium (mg) 832Sodium (mg) 275
This post has 2 comments
Sound really good and easy. Can not wait to make it. Thanks for all you food tips and most. Of all your health info
Thank you for following along with me.