Introduction

Sheet-pan meals are an absolute lifesaver on busy weeknights. They’re easy, quick to prepare, and leave you with minimal clean-up afterward. This Gluten-Free Sheet-Pan Feta with Chickpeas and Tomatoes is a fantastic option for anyone craving a Mediterranean-inspired meal that’s naturally gluten-free. The beauty of this dish is its simplicity—using pantry staples like chickpeas, tomatoes, and feta cheese—and how it comes together in less than 30 minutes. The roasted chickpeas turn out crispy and savory, while the tomatoes burst with juicy sweetness. The creamy feta cheese melts slightly, offering a rich contrast to the fresh herbs and smoky paprika.

What I love most about this recipe is how versatile it is. Whether you’re a vegetarian or simply trying to include more plant-based meals into your diet, this dish provides a well-balanced, nutritious meal packed with protein, fiber, and healthy fats. It’s also the perfect dish for anyone following a gluten-free diet, as all the ingredients are naturally gluten-free and require no substitutions or complex adaptations. Plus, it’s a colorful, vibrant meal that makes for a stunning presentation, whether you’re serving it to your family on a weeknight or offering it at a dinner party.

The Mediterranean diet is known for its heart-healthy benefits, and this recipe embraces many of its key elements—olive oil, legumes, and fresh vegetables. It’s also a budget-friendly meal that relies on affordable ingredients like chickpeas and tomatoes, which can be found year-round. Roasting everything on a single sheet pan ensures that the flavors meld beautifully, with the feta cheese becoming creamy and golden, and the chickpeas absorbing all the spices.

Ingredients

For this Gluten-Free Sheet-Pan Feta with Chickpeas and Tomatoes, you’ll need just a handful of simple, wholesome ingredients. Here’s the full list:

For the Sheet-Pan Feta:

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 8 oz block of feta cheese (preferably whole, not crumbled)
  • 1 pint cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • 2 cloves garlic, minced
  • 3 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • Salt and pepper to taste
  • 2 tablespoons fresh parsley, chopped (for garnish)
  • Lemon wedges for serving (optional)

Substitutions and Tips:

  • Feta Substitute: If you’re looking for a vegan alternative, you can swap the feta for a plant-based cheese substitute or even tofu marinated in a little olive oil, lemon, and oregano.
  • Chickpea Substitute: Cannellini beans or butter beans would also work well in this dish if you’re out of chickpeas.
  • Paprika Variations: You can use regular paprika if smoked isn’t available, or for extra heat, substitute with hot paprika or a pinch of cayenne pepper.
  • Fresh vs. Dried Herbs: If you don’t have fresh parsley on hand, dried parsley can be used instead, but halve the amount.

Step-by-Step Instructions

1. Prepare the Oven and Sheet Pan

Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper to make cleaning up even easier.

2. Season the Chickpeas and Vegetables

In a large mixing bowl, combine the chickpeas, cherry tomatoes, red onion, and minced garlic. Drizzle with the olive oil, and sprinkle with the oregano, smoked paprika, salt, and pepper. Toss everything together until well coated.

3. Assemble the Sheet Pan

Spread the chickpea and vegetable mixture evenly across the sheet pan. Nestle the block of feta cheese in the center of the pan, allowing the vegetables to surround it.

4. Roast the Ingredients

Place the sheet pan in the preheated oven and roast for 20-25 minutes, or until the tomatoes are blistered and juicy, the chickpeas are slightly crispy, and the feta is golden on the outside and soft on the inside.

5. Add Fresh Herbs and Serve

Once the dish is out of the oven, sprinkle the fresh parsley over the top. For added brightness, serve with lemon wedges and squeeze a bit of lemon juice over the entire dish before serving.

Tips for Success

Use Whole Feta for Best Results:
A block of feta will give you the best texture, as crumbled feta tends to dry out and won’t melt as nicely. The block version holds its shape but softens beautifully in the oven, making it the star of the dish.

Crispy Chickpeas:
To make the chickpeas even crispier, you can roast them on their own for an extra 5-10 minutes before adding the feta and tomatoes. Just be sure to keep an eye on them so they don’t burn.

Don’t Overcrowd the Pan:
To ensure even roasting, make sure the chickpeas and vegetables are spread out in a single layer. Overcrowding the pan can lead to steaming instead of roasting, which will prevent the chickpeas from crisping up.

Lemon Brightness:
A squeeze of fresh lemon juice right before serving adds an extra layer of freshness that balances the richness of the feta.

Recipe Variations

Add Extra Vegetables:
This recipe is highly adaptable, so feel free to add extra veggies to suit your taste. Zucchini, bell peppers, and eggplant would all roast beautifully alongside the tomatoes and chickpeas.

Spicy Kick:
For a bit of heat, sprinkle red pepper flakes over the top before roasting. You can also add fresh chili peppers or a drizzle of harissa for a spicier version of this dish.

Herb Swaps:
If you’re not a fan of oregano, you can substitute it with thyme or rosemary for a different herbal profile. Fresh basil added after roasting would also work well.

Protein Boost:
To make the meal more substantial, you can add some pre-cooked gluten-free grains like quinoa or brown rice to the dish. This will turn it into a more filling main course that’s perfect for meal prep.

Serving Suggestions

Serve with Gluten-Free Flatbread or Pita:
This dish pairs beautifully with gluten-free flatbread or pita, which can be used to scoop up the roasted vegetables and feta. You can also serve it alongside a simple side of rice, quinoa, or couscous.

Over a Bed of Greens:
For a lighter, low-carb option, serve the roasted chickpeas, tomatoes, and feta over a bed of fresh arugula or spinach. The warmth of the roasted veggies will slightly wilt the greens, creating a simple yet elegant salad.

As a Topping for Pasta:
Toss the roasted ingredients with gluten-free pasta for a Mediterranean-inspired pasta dish. You can even add a drizzle of balsamic glaze or a sprinkle of toasted pine nuts for extra flavor.

Storage and Reheating Instructions

Storing Leftovers:
If you have any leftovers, store them in an airtight container in the refrigerator for up to 3 days.

Reheating Tips:
To reheat, simply place the leftovers on a sheet pan and warm them in a 350°F (175°C) oven for 10-15 minutes, or until heated through. You can also reheat them in a microwave, though the chickpeas may lose some of their crispiness.

Meal Prep Option:
This recipe works well for meal prep. You can roast a large batch of the chickpeas and tomatoes, and store them separately from the feta. When you’re ready to eat, simply reheat the roasted veggies and crumble fresh feta on top.

Nutritional Information (Per Serving)

  • Calories: 350
  • Total Fat: 21g
  • Saturated Fat: 8g
  • Carbohydrates: 29g
  • Fiber: 8g
  • Protein: 12g
  • Sodium: 580mg
  • Sugar: 6g

This recipe is naturally gluten-free and vegetarian, making it suitable for a variety of dietary needs. The chickpeas provide plant-based protein and fiber, while the tomatoes are packed with antioxidants like lycopene. Feta cheese is a good source of calcium and adds richness without too many extra calories.

Cost Estimation

Approximate Cost per Serving: $3.75

To make this recipe even more budget-friendly, you can purchase chickpeas in bulk and store them for later use. Also, look for sales on feta cheese and stock up when you can. Fresh herbs like parsley can be grown at home or bought in larger bunches to use in multiple recipes throughout the week.

If you loved this recipe, check out more gluten-free dinner ideas like our Quinoa and Rice Bowl With Kale, Kimchi, and Egg.
Want to learn more about the health benefits of chickpeas? Read this article on chickpea nutrition.