You know those nights when the idea of a complex dinner just feels… exhausting? You want something nourishing, flavorful, and maybe even a little impressive—but not something that leaves a mountain of dishes in the sink. That’s where this Sheet Pan Harissa Chicken with Roasted Vegetables and Whipped Feta Hummus comes in.
This isn’t just a quick dinner. It’s a bold, spice-packed experience you can throw together on a single pan, pop in the oven, and forget about until your kitchen smells like something out of a Mediterranean bistro. And the best part? You’ll be doing it with wholesome ingredients, simple steps, and a sauce that’s so creamy and tangy you’ll want to eat it by the spoonful.
Ready to shake up your dinner routine?
🔍 Why You’ll Love This Sheet Pan Harissa Chicken
Keywords: sheet pan dinner, easy weeknight meal, healthy chicken recipe
If you’ve been relying on the same few chicken recipes on rotation, it’s time to give your taste buds a serious upgrade. Here’s why this dish belongs in your weekly meal plan:
- Minimal cleanup: Everything happens on one pan. No pile of dishes waiting for you afterward.
- Complex flavors, simple process: Harissa brings heat, maple syrup adds balance, and the whipped feta sauce cools it all down.
- Perfect for meal prep: Make it once, eat it all week.
- Flexible and customizable: Swap in seasonal vegetables or use tofu instead of chicken for a plant-based option.
- Impressively healthy: High in protein, rich in fiber, and loaded with colorful, vitamin-rich vegetables.
You’re not just cooking dinner—you’re building a better relationship with weeknight meals.
🍅 Ingredients You’ll Need
Keywords: ingredients for sheet pan harissa chicken, roasted vegetables, whipped feta hummus
Let’s start with what you’ll need to bring this dish to life. The ingredients are easy to find and even easier to work with.
🔹 Chicken & Roasted Vegetables
| Ingredient | Amount | Purpose |
|---|---|---|
| Cherry tomatoes | 1 cup (160g) | Juicy, sweet bursts |
| Bell pepper | 1, chopped (180g) | Adds crunch and sweetness |
| Cauliflower florets | 12 oz (350g) | Earthy and hearty |
| Zucchini | 1, chopped (160g) | Balances with tenderness |
| Onion (red or white) | ½, chopped (182g) | Caramelizes beautifully |
| Chicken breast or tenderloins | 1 lb (448g) | Lean protein |
| Fresh parsley | ¼ cup (20g) | For garnish and brightness |
| Lemon wedges | Optional | For serving zing |
🔹 Harissa Marinade
| Ingredient | Amount | Notes |
|---|---|---|
| Harissa paste | 2 tbsp (30g) | Smoky, spicy base |
| Red wine vinegar | 1 tbsp (15g) | Brings acidity |
| Lemon juice | 1 tbsp (15g) | Freshens the flavor |
| Olive oil | 1 tbsp (15g) | Helps roast veggies evenly |
| Garlic | 4 cloves, minced | Adds depth |
| Maple syrup | 2 tsp | Balances spice with sweetness |
| Ground cumin | 1 tsp | Adds warmth |
| Ground coriander | 1 tsp | Earthy and citrusy |
| Paprika | 2 tsp, divided | For color and mild spice |
| Kosher salt | 3 tsp, divided | Enhances all flavors |
🔹 Whipped Feta Hummus Sauce
| Ingredient | Amount | Why it works |
|---|---|---|
| Sour cream (plant-based or reduced-fat) | 6 tbsp (90g) | Creamy base |
| Hummus | 2 tbsp (30g) | Adds nuttiness |
| Lemon juice | 1 tbsp (15g) | Bright and citrusy |
| Balsamic vinegar | 1 tbsp (15g) | Tangy balance |
| Feta cheese (or vegan feta) | 1 oz (28g) | Salty, creamy finish |
🔪 Step-by-Step Instructions
Keywords: how to make sheet pan chicken, roasted harissa vegetables, whipped feta sauce
🧤 Step 1 – Preheat & Prep
Start by preheating your oven to 425°F (220°C). This high temp ensures the veggies caramelize and the chicken browns nicely. Indulge in gourmet dining at home with our Baked Spinach Mushroom Quesadillas
Line a large sheet pan with parchment or foil. Toss on your chopped cherry tomatoes, bell pepper, cauliflower, zucchini, and onion.
Pro tip: Don’t overcrowd the pan—spread everything out so it roasts, not steams.
🥄 Step 2 – Whisk Your Marinade
In a small bowl, combine:
- 2 tbsp harissa paste
- 1 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 4 minced garlic cloves
- 2 tsp maple syrup
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp paprika
- 1½ tsp kosher salt
Whisk it until smooth. You’re building flavor here—take a second to smell how bold this marinade is.
🔥 Step 3 – Roast the Vegetables
Pour the harissa mixture over your vegetables and toss well to coat every piece. Spread them in an even layer and roast for 25 minutes.
While that’s happening, get started on your sauce.
🌀 Step 4 – Make the Whipped Feta Hummus
Blend the following until smooth:
- 6 tbsp sour cream
- 2 tbsp hummus
- 1 tbsp lemon juice
- 1 tbsp balsamic vinegar
- 1 oz feta cheese
Chill the sauce in the fridge. You’ll thank yourself when you taste it next to the spicy chicken.
🍗 Step 5 – Add the Chicken
Pull the veggies out after 25 minutes. Toss them gently, then spread your chicken pieces on top.
Sprinkle with the remaining 1 tsp paprika and 1½ tsp kosher salt.
🔄 Step 6 – Final Roast
Return the pan to the oven for another 15 minutes, or until the chicken is fully cooked and lightly browned.
🌿 Step 7 – Serve
Top your sheet pan masterpiece with fresh parsley and a squeeze of lemon.
Serve over a bed of arugula, in a pita wrap, or with a scoop of rice. Don’t forget to drizzle generously with the whipped feta hummus sauce.
💡 Tips for Getting It Just Right
Keywords: sheet pan cooking tips, roasting vegetables tips
- Use a large pan: Overcrowding leads to steaming, not roasting. If needed, use two pans.
- Customize the spice: Harissa varies in heat. Start with less and taste-test.
- Switch it up: Sweet potatoes, carrots, Brussels sprouts, or even mushrooms can sub in.
- Want it vegan? Swap the chicken for tofu or canned chickpeas and use plant-based feta.
🍴 Serving Suggestions
Keywords: how to serve harissa chicken, what to eat with whipped feta sauce
You can serve this dish in several satisfying ways:
- Over rice or couscous for a hearty bowl
- Inside warm pita bread with arugula and extra sauce
- On a salad of baby greens or quinoa for a lighter meal
- Next to roasted potatoes or flatbread for a cozy dinner
This meal is also perfect for leftovers—you’ll enjoy it even cold!
📊 Nutritional Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~450 |
| Protein | ~35g |
| Carbohydrates | ~20g |
| Fiber | ~5g |
| Fat | ~22g |
Serves 4. Prep time: 15 minutes. Cook time: 40 minutes. Total time: ~55 minutes.
❓ Frequently Asked Questions (FAQs)
What is harissa and where can I buy it?
Harissa is a North African chili paste made with roasted red peppers, garlic, olive oil, and spices. You’ll find it in the international section of most grocery stores, at Middle Eastern markets, or online.
Can I make this dish ahead of time?
Yes! You can chop your veggies and marinate the chicken a day ahead. The sauce can be stored in the fridge for up to 3 days.
What if I don’t have feta?
Try goat cheese, cashew cheese (for a vegan option), or skip it altogether—the hummus and sour cream still bring a lot of flavor.
Is this gluten-free?
It is! Just double-check your harissa paste and vinegar labels to ensure there are no added gluten-containing ingredients.
Can I use frozen vegetables?
You can, but fresh veggies roast better and develop a nicer texture. If using frozen, pat them dry and give them extra roasting time.
✅ Final Thoughts: Your New Go-To Dinner
This Sheet Pan Harissa Chicken with Roasted Vegetables and Whipped Feta Hummus isn’t just a recipe—it’s a strategy for reclaiming your evenings. It gives you back your time without sacrificing flavor, freshness, or nutrition.
Whether you’re cooking for yourself, your family, or prepping meals for the week ahead, this dish delivers every time.
🔔 Your Turn—Try It Tonight!
If this sounds like something your dinner routine has been missing, it’s time to grab a pan and get started. When you do, don’t forget to:
- Leave a comment with how it turned out
- Tag your photos with #SheetPanHarissaChicken on social media
- Share this recipe with a friend who needs a new weeknight winner
You’ve got everything you need to make dinner not just doable—but crave-worthy.
Print
Sheet Pan Harissa Chicken with Roasted Vegetables and Whipped Feta Hummus
- Total Time: 55 minutes
- Yield: 4 servings 1x
Description
- Sheet Pan Harissa Chicken with veggies & whipped feta—perfect for quick, healthy, and protein-packed dinners.
Ingredients
- For the Sheet Pan Chicken and Veggies:
- 1 cup cherry tomatoes (about 160g)
- 1 bell pepper (any color except green), chopped (180g)
- 12 oz cauliflower florets (about 350g)
- 1 zucchini, chopped (160g)
- 1/2 red or white onion, chopped (182g)
- 2 tablespoons harissa paste (30g)
- 1 tablespoon red wine vinegar (15g) (can sub balsamic or rice vinegar)
- 1 tablespoon lemon juice (15g)
- 1 tablespoon olive oil (15g)
- 4 garlic cloves, minced (or frozen garlic cubes)
- 2 teaspoons pure maple syrup (or sub honey)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 teaspoons paprika, divided
- 3 teaspoons kosher salt, divided
- 1 pound chicken breast or tenderloins, chopped into bite-sized pieces (about 448g)
- 1/4 cup fresh parsley, chopped (20g)
- Additional lemon for serving
- For the Whipped Feta Hummus Sauce:
- 6 tablespoons plant-based or reduced-fat sour cream (90g)
- 2 tablespoons hummus (30g)
- 1 tablespoon lemon juice (15g)
- 1 tablespoon balsamic vinegar (15g) (or sub rice or champagne vinegar)
- 1 oz feta cheese or dairy-free feta (28g)
Instructions
- 1. Preheat & Prep:
- Preheat your oven to 425°F. Add the cherry tomatoes, bell pepper, cauliflower, zucchini, and onion to a large sheet pan.
- 2. Mix Marinade:
- In a small bowl, whisk together the harissa paste, vinegar, lemon juice, olive oil, garlic, maple syrup, cumin, coriander, 1 teaspoon paprika, and 1½ teaspoons kosher salt.
- 3. Roast the Veggies:
- Pour the harissa mixture over the vegetables on the sheet pan and toss everything together until evenly coated. Spread out in a single layer and roast for 25 minutes.
- 4. Prepare Sauce:
- While the vegetables roast, blend the sour cream, hummus, lemon juice, vinegar, and feta cheese until smooth to create the whipped feta hummus sauce. Chill until ready to use.
- 5. Add Chicken:
- After 25 minutes, remove the pan from the oven. Toss the veggies again, then add the chicken on top, spreading it out evenly. Sprinkle with the remaining 1 teaspoon paprika and 1½ teaspoons kosher salt.
- 6. Final Roast:
- Return the sheet pan to the oven and roast for an additional 15 minutes, or until the chicken is fully cooked and slightly browned.
- 7. Serve:
- Top the dish with fresh parsley and a squeeze of lemon juice. Serve over rice, in pitas, or with a bed of arugula. Drizzle generously with the whipped feta hummus sauce.
- Prep Time: 15 minutes
- Cook Time: 40minutes
Nutrition
- Serving Size: 4 servings
- Calories: 450 kcal per serving
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