The Perfect High Protein Mediterranean Chicken Recipe For Dinner

Mediterranean cuisine offers a delightful protein-packed chicken dish that will spark your culinary adventure.

Succulent pieces of tender meat blend perfectly with robust herbs and zesty spices.

Bright flavors dance across your palate, creating a vibrant dining experience.

Rich Mediterranean traditions infuse every bite with authentic goodness.

Lean proteins combine with fresh vegetables for a nutritious meal that feels indulgent.

Each carefully crafted ingredient contributes to a symphony of taste and wellness.

You’ll want to savor every morsel of this incredible recipe that brings Mediterranean magic right to your plate.

FAQs

• What are the key health benefits of this Mediterranean chicken recipe?

This high-protein dish provides lean protein from chicken breasts, supports muscle growth, and offers heart-healthy benefits from olive oil and herbs, which are rich in antioxidants and anti-inflammatory properties.

• Can I use different cuts of chicken for this recipe?

Yes, you can substitute chicken breasts with chicken thighs or tenders. Just ensure the internal temperature reaches 165F (75C) for safe consumption and adjust cooking times accordingly.

• Is this recipe suitable for meal prep?

Absolutely! You can marinate and cook chicken in advance, then store in the refrigerator for up to 3-4 days, making it perfect for quick, healthy meals throughout the week.

Why Mediterranean Chicken Packs Protein and Flavor

• Boost Protein Power: Pack your meal with lean chicken protein, perfect for muscle recovery and maintaining a healthy diet.
• Master Quick Cooking: Grill or pan-sear this Mediterranean chicken in minutes, making it ideal for busy weeknight dinners or meal prep.
• Flavor Explosion: Infuse your chicken with zesty lemon, aromatic garlic, and classic oregano for a taste that transports you straight to the Mediterranean coast.
• Healthy Meal Solution: Combine simple ingredients for a nutritious dish that supports wellness goals without sacrificing delicious flavor profiles.

Ingredients for Mediterranean Chicken

• Chicken Breasts: Lean protein that serves as the main star of this Mediterranean-inspired dish.

• Olive Oil, Lemon Juice: Provides moisture and bright, tangy flavor to the chicken.
• Garlic: Adds aromatic and robust flavor to the marinade.
• Oregano: Classic Mediterranean herb that brings earthy and slightly peppery notes.
• Salt, Black Pepper: Enhances and balances the overall taste of the dish.

• Fresh Herbs: Adds a pop of color and fresh flavor to the finished chicken.
• Salad, Roasted Vegetables: Complementary side dishes that complete the meal.

How to Cook Mediterranean Chicken Skillet

Step 1: Whip Up Zesty Marinade

In a mixing bowl, combine olive oil, freshly squeezed lemon juice, crushed garlic, dried oregano, salt, and black pepper. Whisk the ingredients together until they form a well-blended, aromatic marinade that will infuse your chicken with Mediterranean flavors.

Step 2: Marinate Chicken

• Chicken breasts
• Prepared marinade

Transfer the chicken breasts into a resealable plastic bag or shallow container. Pour the marinade over the chicken, ensuring each piece is completely coated.

Seal the bag or cover the dish, then refrigerate for 30-60 minutes to allow the flavors to penetrate deeply.

Step 3: Prepare Cooking Surface

Heat a grill or stovetop pan to medium-high temperature.

The cooking surface should be hot enough to create a delicious sear on the chicken while keeping the inside juicy.

Step 4: Cook Chicken to Perfection

Remove the chicken from the marinade and discard the remaining liquid.

Place the chicken on the hot cooking surface. Grill or pan-sear each side for 6-7 minutes, or until the internal temperature reaches 165°F (75°C), ensuring the meat is fully cooked and safe to eat.

Step 5: Rest and Slice

Transfer the cooked chicken to a cutting board. Let it rest for five minutes, which allows the juices to redistribute throughout the meat, keeping it tender and flavorful.

Slice the chicken against the grain for maximum tenderness.

Step 6: Serve and Garnish

Plate the sliced chicken and sprinkle with fresh chopped herbs like parsley or basil.

Accompany with a crisp Mediterranean salad or roasted seasonal vegetables for a complete, nutritious meal.

Tips for Mediterranean Chicken Success

• Let chicken soak in marinade for an hour to maximize flavor absorption and tenderize the meat for a more succulent result.
• Always use a meat thermometer to ensure chicken reaches 165F (75C) for safe and perfectly cooked protein.
• Sprinkle fresh chopped parsley, mint, or dill on top just before serving to add bright, fresh flavors and increase nutritional value.
• Allow chicken to rest for 5 minutes after cooking to help juices redistribute, keeping the meat moist and tender.
• Confirm all marinade ingredients are gluten-free if cooking for someone with dietary restrictions.

Variations on Mediterranean Chicken Skillet

• Vegetarian Mediterranean Protein Bowl: Replace chicken with grilled tofu or tempeh, marinated in the same Mediterranean-style dressing for a plant-based protein alternative.
• Low-Carb Greek-Style Chicken Skewers: Cut chicken into cubes, thread onto skewers with zucchini and bell peppers, grilling for a lighter, carbohydrate-reduced version of the original recipe.
• Gluten-Free Herb-Infused Chicken: Ensure all marinade ingredients are certified gluten-free, using fresh herbs like thyme or rosemary for additional flavor complexity while maintaining dietary restrictions.
• Instant Pot Mediterranean Chicken: Transfer marinated chicken into an Instant Pot, cooking on high pressure for 8-10 minutes for a faster, hands-off preparation method that maintains tenderness and flavor.

Pairings for Mediterranean Chicken Skillet

• Select a zesty Sauvignon Blanc or Pinot Grigio that complements the lemon and herb flavors of the Mediterranean chicken, cutting through its richness with bright acidity.
• Accompany the chicken with hummus, tzatziki, olives, feta cheese, and warm pita bread to enhance the regional culinary experience and provide multiple texture contrasts.
• Combine diced cucumbers, tomatoes, red onions, kalamata olives, and crumbled feta dressed in olive oil and oregano to balance the grilled chicken's robust protein profile and add vibrant freshness.

How to Store Mediterranean Chicken

• Transfer leftover chicken to an airtight container and store in the refrigerator for up to 3-4 days. Cover tightly to prevent moisture loss and maintain flavor.
• Wrap individual chicken pieces in plastic wrap, then place in a freezer-safe bag. Freeze for up to 2-3 months. Label with the date to track freshness.
• Place chicken on a microwave-safe plate, sprinkle a few drops of water to prevent drying. Heat in 30-second intervals, checking temperature until warmed through.
• Preheat oven to 350°F. Place chicken in a baking dish, cover with foil to retain moisture. Warm for 10-15 minutes until heated evenly.

High Protein Mediterranean Chicken Recipe

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4.9 from 25 reviews

• Total Time: 25 minutes
• Yield: 4 1x

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Description

Mediterranean chicken delivers a protein-packed culinary journey through sun-kissed flavors. Lean, juicy chicken mingles with zesty herbs and Mediterranean spices, promising a delicious and nutritious meal you’ll savor with every bite.

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Ingredients

Scale 1x2x3x

Main Protein:

• 4 boneless skinless chicken breasts (about 1.5 pounds / 680 grams)

Herbs and Seasonings:

• 4 cloves fresh garlic, minced
• 2 teaspoons dried oregano
• Salt and pepper to taste

Liquid and Nuts:

• 1/4 cup (60 milliliters) freshly squeezed lemon juice
• 1/4 cup (60 milliliters) extra virgin olive oil
• 1/4 cup (30 grams) pine nuts (optional), toasted

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Instructions

1. Prepare a vibrant marinade by whisking olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a mixing bowl.
2. Submerge chicken breasts in the aromatic marinade, ensuring complete coverage, and refrigerate for 30-60 minutes to infuse flavors.
3. Heat grill or stovetop pan to medium-high temperature, creating ideal cooking conditions for the marinated chicken.
4. Remove chicken from marinade, discarding the excess liquid, and place on the hot cooking surface.
5. Cook chicken for 6-7 minutes per side, monitoring until internal temperature reaches 165°F (75°C) for safe consumption.
6. Allow cooked chicken to rest on a cutting board for 5 minutes, enabling juices to redistribute and maintain moisture.
7. Slice chicken and garnish with fresh herbs, presenting alongside a crisp salad or roasted seasonal vegetables for a complete Mediterranean-inspired meal.

Notes

• Maximize flavor by marinating chicken overnight in the refrigerator for deeper Mediterranean seasoning penetration.
• Opt for organic chicken breasts to ensure lean protein and better texture while maintaining recipe’s nutritional profile.
• Consider using a meat thermometer to precisely check chicken’s internal temperature, preventing overcooking and maintaining juiciness.
• Transform this recipe into gluten-free and low-carb friendly by pairing with cauliflower rice or zucchini noodles instead of traditional sides.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Lunch, Dinner
• Method: Grilling
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 422 kcal
• Sugar: 0 g
• Sodium: 70 mg
• Fat: 29 g
• Saturated Fat: 4 g
• Unsaturated Fat: 25 g
• Trans Fat: 0 g
• Carbohydrates: 3 g
• Fiber: 1 g
• Protein: 38 g
• Cholesterol: 90 mg