If you want a no-fuss dinner that fills you up and tastes great, this roast-and-toast meal is the one to keep on repeat. It’s a sheet-pan roasted chicken and chickpeas with toasty pita and a quick yogurt-tahini drizzle. Everything cooks together, so cleanup is minimal and timing is easy.
You get juicy, well-seasoned protein, crisp edges, and warm bread to scoop it all up. It’s hearty, bright, and balanced without being fussy.
What Makes This Recipe So Good
- High protein without the hassle: Chicken thighs and chickpeas bring serious protein and fiber, keeping you full and energized.
- One pan, easy cleanup: Roast the chicken and chickpeas together. Toast the pita on the same pan at the end. That’s it.
- Bold flavor, simple ingredients: A quick spice blend, lemon, garlic, and olive oil do the heavy lifting.
- Balanced meal: Protein, complex carbs, healthy fats, and a creamy herb sauce that pulls it all together.
- Flexible for diets: Swap the pita, use salmon or tofu, or adjust spice levels. The base method stays the same.
Shopping List
- Protein: 4 bone-in, skin-on chicken thighs (about 2 to 2.5 lbs) or boneless thighs if you prefer
- Legume: 1 can (15 oz) chickpeas, drained and rinsed
- Seasoning and aromatics: 3 cloves garlic, 1 lemon, 1 small red onion
- Spices: Smoked paprika, ground cumin, coriander, dried oregano, chili flakes (optional), kosher salt, black pepper
- Fats: Extra-virgin olive oil
- Fresh elements: Fresh parsley or cilantro
- Toast component: 2–4 pitas or naan (whole wheat if desired)
- Sauce: 1/2 cup Greek yogurt (2% or 5%), 1 tablespoon tahini, a little honey or maple syrup, and extra lemon
- Optional add-ons: Cherry tomatoes, cucumber, feta, or arugula for serving
How to Make It
- Heat the oven: Set to 425°F (220°C). Line a large sheet pan with parchment or lightly oil it.
- Mix the spice blend: In a small bowl, combine 2 teaspoons smoked paprika, 1 teaspoon cumin, 1/2 teaspoon coriander, 1 teaspoon dried oregano, 1 teaspoon kosher salt, 1/2 teaspoon black pepper, and a pinch of chili flakes.
- Prep the chicken: Pat thighs dry. In a large bowl, rub with 1 tablespoon olive oil, the zest of 1/2 lemon, and half the spice blend. Get some under the skin for more flavor.
- Season the chickpeas: Toss rinsed chickpeas with 1 tablespoon olive oil, the remaining spice blend, and 1 minced garlic clove. Slice the red onion into thick wedges and toss with the chickpeas.
- Arrange on the pan: Spread chickpeas and onions in an even layer. Nestle chicken thighs skin-side up on top to let juices season the chickpeas.
- Roast: Bake 25–35 minutes, until the chicken skin is crisp and the internal temp hits 165°F (74°C). Chickpeas should be golden and lightly crisp.
- Make the sauce: While it roasts, stir together Greek yogurt, 1 tablespoon tahini, 1 teaspoon honey, 1 minced garlic clove, a big squeeze of lemon juice, a pinch of salt, and 1 tablespoon water to loosen. Adjust lemon and salt to taste.Chop parsley.
- Toast the pita: During the last 3–5 minutes of roasting, add pita to the pan or place directly on the oven rack. You want it warm with light browning.
- Finish and rest: When done, let chicken rest 5 minutes. Squeeze the remaining lemon half over the pan, and scatter chopped parsley.
- Serve: Slice or tear pita.Spoon chickpeas and onions onto plates, top with chicken, drizzle with the yogurt-tahini sauce, and add any extras like tomatoes, cucumber, or a few crumbles of feta.
How to Store
- Fridge: Store chicken and chickpeas in an airtight container for up to 4 days. Keep the sauce separate for best texture.
- Reheat: Warm in a 350°F (175°C) oven or air fryer until hot and edges re-crisp. Microwave works in a pinch, but the skin won’t stay crisp.
- Freezer: The chicken freezes well up to 2 months.Chickpeas freeze too, but their texture softens. Thaw overnight in the fridge.
- Sauce: Keeps 3–4 days in the fridge. Stir before using.
Benefits of This Recipe
- High protein: 4 Servings. Approx. 35–40g protein per serving. Chicken thighs plus chickpeas deliver strong protein numbers with staying power.
- Fiber and nutrients: Chickpeas add fiber, minerals, and a satisfying bite.
Onions and herbs bring antioxidants and freshness.
- Healthy fats: Olive oil and tahini provide heart-friendly fats and flavor.
- Budget-friendly: Pantry spices, canned chickpeas, and affordable chicken make this a value meal.
- Meal-prep friendly: Cooks on one pan, reheats well, and pairs with simple sides like greens or roasted veggies.
What Not to Do
- Don’t overcrowd the pan: Crowding traps steam and stops browning. Use a large sheet pan or split between two.
- Don’t skip drying the chicken: Moisture on the skin prevents crispness. Pat it dry before seasoning.
- Don’t under-salt: Chickpeas need a little extra salt to pop.
Taste and adjust.
- Don’t add the pita too early: It dries out if heated the whole time. Toast it at the end.
- Don’t forget to rest: A few minutes of rest keeps the chicken juicy and easier to carve.
Variations You Can Try
- Salmon swap: Use salmon fillets instead of chicken. Roast chickpeas first for 12–15 minutes, then add salmon and cook 10–12 more minutes until just done.
- Tofu option: Press extra-firm tofu, cube it, toss with the spice blend and 1 tablespoon cornstarch, and roast 25–30 minutes until crisp.
- Spice route: Go Moroccan-inspired with ras el hanout, or try a garam masala and turmeric combo.
Keep the lemon and yogurt sauce for balance.
- Veg-loaded: Add cauliflower florets or sliced bell peppers to the pan. Toss with oil and a pinch of salt so everything roasts evenly.
- Low-carb: Skip the pita and serve over shredded cabbage, arugula, or roasted zucchini with the same sauce.
- Extra heat: Add harissa to the yogurt sauce or whisk in a little hot honey for sweet-spicy contrast.
FAQ
Can I use chicken breasts instead of thighs?
Yes. Use bone-in, skin-on breasts for juicier results.
Start checking for doneness around 22–25 minutes since breasts can dry out faster. If using boneless, lower the time and pull them at 160–165°F.
Do I have to use tahini in the sauce?
No. You can skip it and just use yogurt, lemon, garlic, and a splash of olive oil.
The tahini adds a nutty richness, but the sauce still tastes great without it.
Are canned chickpeas okay for roasting?
Absolutely. Just drain, rinse, and pat them dry with a towel. The drier they are, the crispier they get in the oven.
How can I make this dairy-free?
Use a dairy-free yogurt made from coconut or almond milk, or switch to a lemony olive oil dressing.
The rest of the recipe is naturally dairy-free.
What should I serve on the side?
A quick chopped salad of tomatoes, cucumber, red onion, and parsley is perfect. You can also add steamed green beans, roasted broccoli, or a simple arugula salad with lemon and olive oil.
How do I know the chicken is done?
Use a meat thermometer. Insert it into the thickest part of the thigh without touching the bone.
It should read 165°F (74°C), and the juices should run clear.
Can I make this ahead?
Yes. Season the chicken and chickpeas up to 24 hours ahead and refrigerate. Roast when ready, then toast the pita at the end for fresh warmth.
Wrapping Up
This roast-and-toast dinner checks the high-protein box, tastes like something you’d order out, and fits into a weeknight.
The sheet-pan method keeps things simple, while the yogurt-tahini drizzle makes it feel special. Swap proteins, tweak the spices, and use what you have on hand. Keep this one in your rotation—it’s reliable, flavorful, and easy to scale for family or meal prep.
