Best Sheet Pan Chicken and Tomatoes With Balsamic Tahini (Easy & Healthy)
For an easy, healthy dinner recipe with minimal cleanup, you can try this Sheet Pan Chicken and Tomatoes with Balsamic Tahini for a busy weeknight! With juicy, oven-roasted chicken thighs, blistered cherry tomatoes, and a rich, creamy balsamic tahini sauce, this recipe delivers bold Mediterranean-inspired flavors—all made in a single pan.
It’s gluten-free, dairy-free, high in protein, low in carbs, and packed with heart-healthy fats from tahini. It’s perfect for the Mediterranean diet, weight-watchers, and quick, clean weeknight meals.
The best part? You don’t need fancy ingredients or hours of time in the kitchen. Pour everything into a sheet pan, fry to perfection, and drizzle with a tangy homemade balsamic tahini dressing that makes the whole meal even more delicious. If you love easy, nutritious meals like our Italian Baked Chicken Thai or Buffalo Chicken Lettuce Wraps, you’re about to add this to your weekly meal plan. Get ready to enjoy a sheet pan chicken recipe that’s not only packed with flavor but also nutritious and perfect for family dinners, casual entertaining, or healthy lunches throughout the week.
🌟 Interesting About This Sheet Pan Chicken and Tomatoes With Balsamic Tahini
This easy, healthy sheet pan chicken dinner is packed with juicy tomatoes, tender chicken thighs, and a creamy balsamic tahini sauce that brings everything together. Also you can serve this as a high protein dinner recipe.
- ✅ One-pan cleanup: No pile of dishes! Perfect for busy weeknights.
- ✅ Healthy & balanced: High in protein, low in carbs, gluten-free & dairy-free.
- ✅ Full of Mediterranean flavors: Juicy tomatoes, olive oil, garlic, and rich tahini.
- ✅ 30-minute prep: Quick and easy dinner idea for any night of the week.
- ✅ Great for meal prep: Stays fresh for days and reheats beautifully.
🍽️ Pro Tip: Pair it with quinoa or cauliflower rice for a complete low-carb, Mediterranean-inspired meal.
🛒 Ingredients You’ll Need for Sheet Pan Chicken and Tomatoes With Balsamic Tahini
This easy sheet pan chicken recipe is made with simple, wholesome ingredients that are pantry-friendly, nutritious, and loaded with flavor. Here’s everything you need to create a healthy and delicious one-pan dinner!
For the Chicken & Vegetables:
- 1 ½ lbs boneless, skinless chicken thighs
- 2 cups cherry tomatoes, halved
- 1 red onion, sliced
- 2 tablespoons olive oil (or avocado oil)
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and black pepper to taste
- Fresh parsley or basil for garnish (optional)
For the Balsamic Tahini Sauce:
- ¼ cup tahini paste
- 2 tablespoons balsamic vinegar
- 1 tablespoon lemon juice (freshly squeezed)
- 1 garlic clove, minced
- 1–2 tablespoons warm water (to thin sauce)
- Pinch of sea salt
- 1 tsp maple syrup or honey (optional for sweetness)
📝 New to tahini? Learn more about what tahini is and how it’s made.
🥘 How to Make Sheet Pan Chicken and Tomatoes With Balsamic Tahini
Follow these easy step-by-step instructions to create a healthy sheet pan chicken dinner packed with flavor, protein, and roasted goodness – all ready in under an hour!
🔪 Step 1: Prep the Chicken and Vegetables
- Preheat your oven to 425°F (220°C) for optimal roasting.
- Line a large sheet pan with parchment paper or lightly grease it with olive oil spray.
- Pat dry bone-in, skin-on chicken thighs (or boneless if preferred) and season with salt, pepper, garlic powder, and paprika for maximum flavor.
- Slice cherry tomatoes in half and toss with olive oil and a pinch of sea salt.
🔥 Step 2: Arrange and Roast
- Arrange the seasoned chicken and tomatoes on the prepared sheet pan in a single layer to ensure even roasting.
- Add a few sprigs of fresh thyme or rosemary for a fragrant boost.
- Roast in the oven for 35–40 minutes or until the chicken is golden brown and cooked through (internal temp: 165°F).
- Stir the tomatoes halfway through roasting to caramelize beautifully.
🥄 Step 3: Make the Balsamic Tahini Sauce
- While the chicken roasts, whisk together:
- 1/3 cup tahini
- 1 tbsp balsamic vinegar
- 1 clove garlic (grated)
- 1–2 tbsp warm water (adjust for desired consistency)
- Salt to taste + optional dash of lemon juice
- Blend until creamy and pourable. This balsamic tahini dressing pairs perfectly with roasted chicken and vegetables.
🍽️ Step 4: Plate and Serve
- Remove the chicken and tomatoes from the oven and let rest for 5 minutes.
- Drizzle generously with the balsamic tahini sauce or serve it on the side for dipping.
- Garnish with fresh parsley, lemon zest, or sesame seeds for a final touch.
- Enjoy with a side of quinoa, roasted sweet potatoes, or a fresh salad.
💡 Extra Tip: Double the balsamic tahini sauce and use leftovers as a healthy salad dressing, veggie dip, or drizzle for grain bowls throughout the week!
🧠 Tips and Tricks for Best Results
These pro tips will help you cook this healthy sheet-pan chicken and tomato recipe with creamy balsamic tahini sauce just right every time. These one-pan meal guidelines ensure maximum flavor with minimal effort.
- Use parchment paper or a silicone baking mat to prevent sticking and make cleanup effortless.
- Don’t overcrowd the pan – space the chicken and tomatoes evenly for perfect roasting and caramelization.
- Marinate the chicken for at least 30 minutes if you have time – it enhances flavor and tenderness.
- Make extra balsamic tahini sauce – it stores well and tastes great on grain bowls, salads, or wraps.
- Roast at high heat (400°F/200°C) to get that beautiful golden crust without drying out the chicken.
- Garnish with fresh herbs like parsley or mint for a Mediterranean twist and bright flavor.
- Want extra veggies? Add zucchini, bell peppers, or red onions to the pan without altering cooking time.
- Storage tip: This dish keeps well for 3–4 days in the fridge and is perfect for healthy weekly meal prep.
🥗 Variations & Substitutions for Sheet Pan Chicken and Tomatoes with Balsamic Tahini
This recipe is so versatile. Here are some easy variations and smart substitutions for this healthy sheet-pan chicken recipe that will keep things fresh, delicious, and made to suit your taste or dietary needs. These options are great for customizing your gluten-free dinner or converting it into a vegetarian sheet pan meal.
- ✅ Swap Chicken Thighs for Chicken Breasts: Want a leaner option? Use skinless, boneless chicken breasts. Just be sure to adjust the cooking time slightly to prevent overcooking.
- ✅ Use Seasonal Veggies: Replace cherry tomatoes with zucchini, bell peppers, red onions, or Brussels sprouts for a roasted veggie mix packed with nutrients.
- ✅ Add a Mediterranean Twist: Sprinkle with crumbled feta cheese, kalamata olives, or fresh oregano for extra depth and brightness. Pairs beautifully with the balsamic tahini sauce.
- ✅ Spice It Up: Add crushed red pepper flakes, cayenne pepper, or a touch of harissa paste to the marinade for a spicy kick.
- ✅ Make It Vegan or Vegetarian: Substitute the chicken with hearty roasted chickpeas, firm tofu, or cauliflower steaks. These plant-based alternatives pair perfectly with the creamy tahini dressing.
- ✅ Low-Carb Option: Skip starchy sides and serve this with cauliflower rice or a leafy green salad for a keto-friendly dinner.
✨ Tip: The balsamic tahini sauce is incredibly versatile — try it on grilled veggies, grain bowls, or even as a salad dressing!
🥗 What to Serve With Sheet Pan Chicken and Tomatoes
Don’t worry about what to serve with this healthy sheet pan chicken recipe. Here are some ideas to complete your plate and make a balanced weeknight dinner or gluten-free meal prep.
🍚 Serve with Grains
- Fluffy quinoa or brown rice
- Cauliflower rice for a low-carb dinner option
- Whole wheat couscous or farro
🥗 Add a Side Salad
- Classic cucumber & red onion salad
- Mediterranean tabbouleh or tomato basil salad
- Simple greens with tahini dressing
🍞 Include Bread or Wraps
- Warm pita or naan for scooping extra tahini sauce
- Low-carb flatbread for keto-friendly meal
- Stuff into wraps with lettuce & extra roasted veggies
🥡 Storage, Meal Prep & Reheating Tips
📦 How to Store Sheet-Pan Chicken
Let the chicken and roasted tomatoes cool completely before storing. Transfer to an airtight container and refrigerate for up to 4 days. Store the balsamic tahini sauce separately for best results.
🍱 Perfect for Meal Prep
This meal prep chicken recipe is ideal for busy weekdays. Portion into individual containers with a side of rice, quinoa, or salad. The tahini sauce adds flavor and keeps the chicken juicy throughout the week.
🔁 Reheating Instructions
Reheat gently in a skillet over low heat or in the oven at 350°F (175°C) for 10–12 minutes. Avoid microwaving the tahini sauce—warm it separately to maintain its creamy texture and bold flavor.
Sheet Pan Chicken and Tomatoes With Balsamic Tahini

This easy and healthy Sheet-Pan Chicken and Tomatoes With Balsamic Tahini is a perfect weeknight dinner. Juicy chicken thighs are roasted alongside cherry tomatoes and onions, then drizzled with a creamy, tangy balsamic tahini sauce. It’s full of flavor, gluten-free, dairy-free, and ready in under an hour.
Ingredients
For the Chicken & Vegetables:
- 1 ½ lbs boneless, skinless chicken thighs (or breasts)
- 1 pint cherry tomatoes
- 1 red onion, sliced into wedges
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon ground cumin
- Salt and pepper to taste
- Fresh parsley (for garnish)
For the Balsamic Tahini Sauce:
- ¼ cup tahini
- 2 tablespoons balsamic vinegar
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 2–3 tablespoons warm water (to thin)
- Salt, to taste
Instructions
In a large bowl, toss chicken thighs, cherry tomatoes, and onion wedges with olive oil, smoked paprika, garlic powder, cumin, salt, and pepper until evenly coated.
Spread the seasoned chicken and vegetables in a single layer on the sheet pan.
In a small bowl, whisk together tahini, balsamic vinegar, lemon juice, garlic, and a pinch of salt. Add water a little at a time until you reach a smooth, pourable consistency.
Plate the roasted chicken and vegetables. Drizzle generously with balsamic tahini sauce and garnish with fresh parsley.
Notes
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 466Total Fat: 28gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 21gCholesterol: 208mgSodium: 538mgCarbohydrates: 11gFiber: 2gSugar: 4gProtein: 45g
Frequently Asked Questions About Sheet Pan Chicken and Tomatoes with Balsamic Tahini Sauce
If you like this article about the Sheet Pan Chicken and Tomatoes With Balsamic Tahini, please share it with your friends on Facebook and Pinterest. Also, subscribe to my blog to get all the latest content first on your mobile.