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.

🧠 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!

🥡 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.

Continue to Content

Yield: 4

Sheet Pan Chicken and Tomatoes With Balsamic Tahini

Print

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.

Prep Time 10 minutes

Cook Time 35 minutes

Total Time 45 minutes

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

Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper or foil.

Prepare the chicken and vegetables:
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.

Arrange on sheet pan:
Spread the seasoned chicken and vegetables in a single layer on the sheet pan.

Roast for 30–35 minutes, flipping the chicken halfway through, until the chicken is cooked through (internal temperature of 165°F) and the tomatoes are blistered.

Make the balsamic tahini sauce:
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.

Serve:
Plate the roasted chicken and vegetables. Drizzle generously with balsamic tahini sauce and garnish with fresh parsley.

Notes

Thicker sauce? Use less water. For a thinner drizzle, add more warm water slowly.

Want a spicy kick? Add red pepper flakes or a dash of cayenne to the chicken seasoning.

Make it a meal: Serve over couscous, rice, or quinoa.

Vegetarian option: Swap chicken for roasted chickpeas or tofu.

Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 466Total Fat: 28gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 21gCholesterol: 208mgSodium: 538mgCarbohydrates: 11gFiber: 2gSugar: 4gProtein: 45g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

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.