Mediterranean chicken is the epitome of elegant simplicity — a one-pan meal that balances bright, sun-kissed flavors with a creamy roasted red pepper sauce. This recipe highlights the essence of Mediterranean cooking: olive oil, herbs, roasted peppers, and tender, perfectly seared chicken. It’s rich yet fresh, satisfying yet light, and can be on your table in about 30 minutes.
Why You’ll Love This Mediterranean Chicken
- One Pan Wonder: Everything cooks in a single skillet — less mess, quick cleanup.
- Deep Mediterranean Flavors: Roasted red peppers, garlic, and olive oil create a warm, aromatic sauce.
- Nutritionally Balanced: High in protein, moderate in healthy fats, and naturally gluten-free.
- Versatile: Pairs beautifully with pasta, rice, couscous, or roasted vegetables.
- Elegant Yet Easy: Perfect for weeknight dinners or entertaining guests.
Ingredients for Mediterranean Chicken
For the Chicken
- 4 boneless, skinless chicken breasts (or thighs)
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon Italian seasoning
- 2 tablespoons olive oil
For the Roasted Red Pepper Sauce
- ⅔ cup roasted red peppers (jarred or homemade)
- 1 tablespoon olive oil
- 1 tablespoon minced garlic
- 1 teaspoon Italian seasoning
- 1 cup heavy cream (or half-and-half for a lighter option)
- 2 tablespoons grated Parmesan cheese (optional for depth)
- Salt and pepper to taste
For Garnish
- 2 tablespoons crumbled feta cheese
- Fresh basil leaves or chopped parsley
Ingredient Notes (Substitutions & Healthy Swaps)
- Protein Options: Substitute chicken with turkey cutlets, tofu, or white fish fillets for variety.
- Cream Alternatives: For a dairy-free version, use coconut cream or cashew cream instead of heavy cream.
- Feta Substitute: Try crumbled goat cheese or a vegan feta alternative.
- Low-Fat Swap: Replace heavy cream with Greek yogurt stirred in off heat to prevent curdling.
- Add Veggies: Spinach, sun-dried tomatoes, or zucchini ribbons make excellent additions.
Step-by-Step Instructions
Step 1 – Prepare the Chicken
Pat chicken dry with paper towels. Season both sides with salt, pepper, and half of the Italian seasoning. Heat olive oil in a large skillet over medium-high heat. Once hot, add chicken and sear for 5–6 minutes per side until golden brown and cooked through (internal temperature 165°F / 74°C). Transfer to a plate and tent with foil.
Step 2 – Make the Roasted Red Pepper Base
In the same skillet, reduce heat to medium. Add 1 tablespoon olive oil and minced garlic; sauté for 30 seconds until fragrant. Add chopped roasted red peppers and remaining Italian seasoning. Sauté for 1–2 minutes to intensify flavor.
Step 3 – Blend the Sauce
Transfer the pepper mixture to a blender. Add heavy cream and Parmesan cheese (if using). Blend until smooth and creamy. Taste and adjust salt or seasoning.
Step 4 – Simmer and Thicken
Return the blended sauce to the skillet over medium heat. Let it gently simmer for 4–5 minutes, stirring occasionally until slightly thickened.
Step 5 – Combine and Serve
Return cooked chicken to the skillet, spooning sauce over each piece. Simmer together for another 2–3 minutes to meld the flavors. Garnish with feta and fresh basil before serving.
Pro Tips for Success
- Sear for Flavor: Don’t move the chicken too soon — a proper sear locks in moisture and flavor.
- Use Fire-Roasted Peppers: They add a smoky complexity to the sauce.
- Control Thickness: For a thicker sauce, reduce cream slightly; for a lighter version, add a splash of broth.
- Balance with Acid: A small squeeze of lemon before serving brightens the dish.
- Don’t Over-Blend: Blend just until smooth — over-processing can dull the pepper’s sweetness.
- Rest the Chicken: Let it rest for 5 minutes before slicing to retain juices.
Flavor Variations
- Spicy Mediterranean Chicken: Add ½ teaspoon chili flakes or harissa paste for heat.
- Herbed Lemon Pepper: Stir in lemon zest and fresh oregano to brighten the sauce.
- Tomato-Pepper Fusion: Mix roasted red peppers with sun-dried tomatoes for deeper color and tang.
- Creamy Spinach Pepper Chicken: Add baby spinach to the sauce before serving for an earthy balance.
- Mediterranean Pasta Twist: Toss the sauce with cooked linguine or penne and top with sliced chicken.
Serving Suggestions
- Serve over basmati rice, buttered orzo, or couscous.
- Accompany with grilled vegetables, Greek salad, or warm pita bread.
- For presentation, drizzle a little extra sauce over the plate and finish with a sprinkle of crumbled feta and chopped herbs.
Storage and Freezing Instructions
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze in portions for up to 2 months; thaw overnight in the refrigerator before reheating.
- Reheat Gently: Warm on low heat in a skillet with a splash of broth or cream to preserve texture.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 395 kcal |
| Protein | 37 g |
| Carbohydrates | 8 g |
| Fat | 23 g |
| Fiber | 2 g |
| Sodium | 480 mg |
(Values are approximate and may vary based on ingredient brands and portion sizes.)
FAQ About Mediterranean Chicken
What makes this Mediterranean chicken different from other chicken dishes?
This recipe captures traditional Mediterranean elements — olive oil, herbs, and roasted red peppers — in a creamy, balanced sauce. It’s lighter than heavy cream-based dishes and doesn’t require special ingredients.
Can I make the roasted red pepper sauce ahead of time?
Yes. Prepare and blend the sauce up to 3 days in advance. Store it refrigerated in an airtight container. Warm it gently before serving to maintain consistency.
How can I make this recipe lower in calories?
Use half-and-half or Greek yogurt instead of heavy cream, skip the feta, and serve it with steamed vegetables or salad instead of starches.
What sides pair best with Mediterranean chicken?
Mediterranean rice pilaf, roasted potatoes, garlic green beans, or quinoa salad all complement the creamy pepper sauce perfectly.
Can I use frozen chicken?
You can, but ensure it’s fully thawed before cooking to achieve proper searing and even cooking.
Final Thoughts
Simple Roasted Red Pepper Sauce Mediterranean Chicken brings the vibrant flavors of the Mediterranean coast straight to your kitchen. With tender, juicy chicken and a velvety roasted pepper sauce, it’s an ideal dish for those who love food that’s both wholesome and sophisticated. Master this one-pan technique once, and you’ll have a reliable weeknight favorite — balanced, beautiful, and utterly satisfying.
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Simple Roasted Red Pepper Sauce Mediterranean Chicken
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
A professional one-pan Mediterranean chicken with creamy roasted red pepper sauce — quick, elegant, and full of classic Mediterranean flavor.
Ingredients
4 boneless, skinless chicken breasts
1 tsp salt
½ tsp black pepper
2 tsp Italian seasoning (divided)
3 tbsp olive oil (divided)
1 tbsp minced garlic
⅔ cup roasted red peppers
1 cup heavy cream
2 tbsp Parmesan cheese (optional)
2 tbsp crumbled feta
Fresh basil for garnish
Instructions
1. Season chicken with salt, pepper, and Italian seasoning.
2. Heat olive oil in skillet; sear chicken until golden and cooked through.
3. Sauté garlic and roasted red peppers with olive oil and seasoning.
4. Blend pepper mixture with cream and Parmesan until smooth.
5. Return sauce to skillet and simmer until slightly thickened.
6. Add chicken back, coat in sauce, and heat through.
7. Garnish with feta and basil before serving.
Notes
Use half-and-half or coconut cream for lighter or dairy-free versions.
Add spinach or sun-dried tomatoes for extra Mediterranean flair.
Store leftovers up to 4 days; freeze up to 2 months.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: One Pan
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 chicken breast with sauce
- Calories: 395
- Sugar: 3g
- Sodium: 480mg
- Fat: 23g
- Saturated Fat: 8g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 37g
- Cholesterol: 105mg
