in Recipes

12 Healthy Mediterranean Chicken Recipes

Welcome to our collection of Healthy Mediterranean Chicken Recipes! These recipes are not only delicious, but they are also packed with nutritious ingredients that will keep you feeling satisfied and energized. Whether you’re looking for a quick weeknight meal or a dish to impress guests, these recipes have got you covered.

One of the main benefits of Mediterranean cuisine is its focus on fresh and wholesome ingredients. From lean protein sources like chicken to heart-healthy fats like olive oil, these recipes are designed to nourish your body from the inside out. The Mediterranean diet has been linked to numerous health benefits, including improved heart health, weight loss, and reduced inflammation.

The main ingredients in these recipes include:

  • Chicken: a lean protein source that is versatile and easy to prepare.
  • Tomatoes: a rich source of vitamins, minerals, and antioxidants.
  • Olives: packed with healthy fats and antioxidants.
  • Herbs and spices: add flavor without extra calories or sodium.
  • Feta cheese: adds a creamy and tangy element to dishes.
  • Vegetables: a variety of colorful veggies provide fiber and essential nutrients.

1. Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables

This vibrant and healthy dish combines juicy, grilled lemon herb chicken with fluffy quinoa and a medley of roasted vegetables. Perfectly balanced, it’s a delightful way to enjoy Mediterranean flavors while sticking to a nutritious diet.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 lemon, zested and juiced
  • 3 cloves garlic, minced
  • 1/4 cup (60 ml) olive oil
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • Salt and pepper, to taste
  • 1 cup (185 g) quinoa
  • 2 cups (475 ml) chicken broth
  • 2 cups (300 g) mixed vegetables (e.g., bell peppers, zucchini, red onion), chopped
  • 2 tbsp (30 ml) olive oil (for vegetables)
  • 1 tsp dried basil

Cooking Method

  1. Preheat the grill to medium-high heat.
  2. In a bowl, mix lemon juice, zest, garlic, 1/4 cup olive oil, oregano, thyme, salt, and pepper.
  3. Marinate chicken breasts in mixture for at least 30 minutes.
  4. Rinse quinoa under cold water. Cook it in chicken broth according to package instructions.
  5. Toss chopped vegetables with 2 tbsp olive oil, basil, salt, and pepper.
  6. Spread vegetables on a baking sheet and roast at 400°F (200°C) for 20-25 minutes.
  7. Grill chicken for 5-7 minutes per side, or until fully cooked.
  8. Serve grilled chicken over a bed of quinoa, accompanied by roasted vegetables.

2. Baked Chicken with Kalamata Olives, Feta, and Sun-Dried Tomatoes

This Mediterranean-inspired baked chicken recipe combines the rich flavors of Kalamata olives, creamy feta cheese, and tangy sun-dried tomatoes. It’s a healthy and delicious option for a weeknight dinner.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1/2 cup (75g) Kalamata olives, pitted and halved
  • 1/2 cup (75g) sun-dried tomatoes, chopped
  • 1/2 cup (100g) crumbled feta cheese
  • 1 tbsp olive oil (15ml)
  • 1 tsp dried oregano (5g)
  • Salt and pepper, to taste
  • 1 lemon, sliced
  • Fresh parsley for garnish

Cooking Method

  1. Preheat your oven to 375°F (190°C).
  2. Place the chicken breasts in a baking dish and season with salt, pepper, and dried oregano.
  3. Drizzle olive oil over the chicken breasts.
  4. Top the chicken with Kalamata olives, sun-dried tomatoes, and crumbled feta cheese.
  5. Arrange lemon slices around the chicken in the baking dish.
  6. Bake in the preheated oven for 25-30 minutes or until the chicken is fully cooked through and juices run clear.
  7. Garnish with fresh parsley before serving.

3. Grilled Lemon Herb Chicken

This simple and flavorful dish features juicy chicken breasts marinated in a blend of fresh herbs and lemon juice, then grilled to perfection.

Ingredients

  • 2 chicken breasts (approx. 1 lb / 450 g)
  • 1/4 cup olive oil (60 ml)
  • 2 tbsp lemon juice (30 ml)
  • 2 cloves garlic, minced
  • 1 tbsp fresh rosemary, chopped (15 g)
  • 1 tbsp fresh thyme, chopped (15 g)
  • Salt and pepper to taste

Cooking Method

  1. In a bowl, combine olive oil, lemon juice, garlic, rosemary, thyme, salt, and pepper.
  2. Add the chicken breasts, ensuring they are well coated. Marinate for at least 30 minutes.
  3. Preheat the grill to medium-high heat.
  4. Grill the chicken for 6-7 minutes per side, or until fully cooked and juices run clear.
  5. Remove from grill and let rest for a few minutes before serving.

4. Chicken Souvlaki

A classic Greek dish, chicken souvlaki is skewered and grilled chicken marinated in a yogurt-based sauce, perfect for a healthy and satisfying meal.

Ingredients

  • 1 lb chicken breast, cut into 1-inch cubes (450 g)
  • 1/2 cup Greek yogurt (120 ml)
  • 2 tbsp olive oil (30 ml)
  • 1 tbsp lemon juice (15 ml)
  • 2 cloves garlic, minced
  • 1 tbsp dried oregano (15 g)
  • Salt and pepper to taste

Cooking Method

  1. In a bowl, mix together the Greek yogurt, olive oil, lemon juice, garlic, oregano, salt, and pepper.
  2. Add the chicken cubes to the marinade, ensuring they are fully coated. Marinate for at least 1 hour.
  3. Thread the marinated chicken onto skewers.
  4. Preheat the grill to medium-high heat.
  5. Grill the skewers for 10-12 minutes, turning occasionally, until the chicken is cooked through.
  6. Serve with pita bread and tzatziki sauce.

5. Mediterranean Chicken Salad

A refreshing and light salad featuring grilled chicken, fresh vegetables, and a tangy vinaigrette, perfect for a healthy lunch or dinner.

Ingredients

  • 2 cups cooked chicken breast, shredded (250 g)
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1/2 red onion, thinly sliced
  • 1/2 cup cherry tomatoes, halved (75 g)
  • 1/4 cup feta cheese, crumbled (60 g)
  • 2 tbsp olive oil (30 ml)
  • 1 tbsp red wine vinegar (15 ml)
  • 1 tsp dried oregano (5 g)
  • Salt and pepper to taste

Cooking Method

  1. In a large bowl, combine the shredded chicken, cucumber, bell pepper, red onion, cherry tomatoes, and feta cheese.
  2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
  3. Pour the dressing over the salad and toss to combine.
  4. Serve immediately or refrigerate until ready to serve.

6. Baked Chicken with Tomatoes and Olives

This hearty dish combines chicken thighs, tomatoes, and olives for a rich and savory Mediterranean-inspired meal.

Ingredients

  • 4 chicken thighs (approx. 1.5 lb / 680 g)
  • 1 can diced tomatoes (14.5 oz / 400 g)
  • 1/2 cup pitted Kalamata olives (75 g)
  • 1/4 cup olive oil (60 ml)
  • 2 cloves garlic, minced
  • 1 tsp dried oregano (5 g)
  • Salt and pepper to taste

Cooking Method

  1. Preheat oven to 375°F (190°C).
  2. In a large baking dish, combine the diced tomatoes, Kalamata olives, olive oil, garlic, oregano, salt, and pepper.
  3. Place the chicken thighs in the baking dish, turning them to coat with the tomato mixture.
  4. Bake for 40-45 minutes, or until the chicken is cooked through and the skin is crispy.
  5. Serve hot, garnished with fresh herbs if desired.

7. Grilled Lemon-Herb Chicken with Mediterranean Quinoa Salad

This refreshing and nutritious dish combines zesty lemon-herb marinated chicken with a flavorful Mediterranean quinoa salad, perfect for a healthy and satisfying meal.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1/4 cup olive oil (60 ml)
  • Juice of 2 lemons
  • 2 cloves garlic, minced
  • 1 tsp dried oregano (5 g)
  • 1 tsp dried thyme (5 g)
  • Salt and pepper to taste
  • 1 cup quinoa (240 ml)
  • 2 cups water (480 ml)
  • 1 cup cherry tomatoes, halved (200 g)
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped (60 g)
  • 1/4 cup Kalamata olives, pitted and sliced (60 g)
  • 1/4 cup crumbled feta cheese (60 g)
  • 2 tbsp chopped fresh parsley (30 g)
  • 2 tbsp olive oil (30 ml)
  • Juice of 1 lemon

Cooking Method

  1. In a bowl, combine 1/4 cup olive oil, juice of 2 lemons, minced garlic, oregano, thyme, salt, and pepper. Mix well.
  2. Add chicken breasts to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes.
  3. Rinse quinoa under cold water. In a pot, bring 2 cups water to a boil. Add quinoa, cover, and reduce heat to low. Simmer for 15 minutes or until water is absorbed.
  4. Preheat grill to medium-high heat. Grill marinated chicken for 6-7 minutes per side or until fully cooked.
  5. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and parsley.
  6. In a small bowl, whisk together 2 tbsp olive oil and juice of 1 lemon. Pour over quinoa salad and toss to combine.
  7. Serve grilled chicken alongside the Mediterranean quinoa salad. Enjoy!

8. Baked Chicken Thighs with Olive and Tomato Tapenade

This Mediterranean-inspired dish features succulent baked chicken thighs topped with a flavorful olive and tomato tapenade, perfect for a healthy yet indulgent meal.

Ingredients

  • 6 chicken thighs, bone-in and skin-on
  • 1/4 cup (60ml) olive oil
  • 1/2 cup (75g) black olives, pitted and chopped
  • 1/2 cup (75g) cherry tomatoes, halved
  • 2 cloves garlic, minced
  • 1 tablespoon (15ml) lemon juice
  • 1 teaspoon (5g) dried oregano
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)

Cooking Method

  1. Preheat your oven to 375°F (190°C).
  2. Season the chicken thighs with salt and pepper on both sides.
  3. In a large oven-safe skillet, heat 2 tablespoons (30ml) of olive oil over medium-high heat.
  4. Place the chicken thighs skin-side down in the skillet and cook for 5-7 minutes until the skin is golden brown.
  5. Flip the chicken thighs and transfer the skillet to the preheated oven. Bake for 25-30 minutes or until the chicken is cooked through.
  6. While the chicken is baking, prepare the tapenade. In a medium bowl, combine the chopped olives, halved tomatoes, minced garlic, lemon juice, dried oregano, and the remaining olive oil. Mix well.
  7. Once the chicken is done, remove the skillet from the oven and spoon the tapenade over each thigh.
  8. Garnish with chopped parsley before serving. Enjoy!

9. Lemon Herb Chicken

This Lemon Herb Chicken is a light and flavorful dish, perfect for a quick weeknight dinner. The fresh herbs and zesty lemon add a refreshing touch to juicy chicken breasts.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1/4 cup olive oil (60 ml)
  • 2 lemons, juiced and zested
  • 3 garlic cloves, minced
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • Salt and pepper to taste

Cooking Method

  1. In a bowl, combine olive oil, lemon juice, lemon zest, garlic, rosemary, thyme, salt, and pepper.
  2. Add the chicken breasts and marinate for at least 30 minutes.
  3. Preheat the grill to medium-high heat.
  4. Grill the chicken for 6-7 minutes on each side or until fully cooked.
  5. Let the chicken rest for 5 minutes before serving.

10. Mediterranean Chicken Skewers

These Mediterranean Chicken Skewers are perfect for summer barbecues. They’re marinated in a mixture of olive oil, garlic, and herbs, then grilled to perfection.

Ingredients

  • 1 lb chicken breast, cut into cubes (450 g)
  • 1/4 cup olive oil (60 ml)
  • 2 tablespoons lemon juice (30 ml)
  • 3 garlic cloves, minced
  • 1 tablespoon dried oregano
  • 1 teaspoon paprika
  • Salt and pepper to taste

Cooking Method

  1. In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
  2. Add chicken cubes to the marinade and refrigerate for at least 1 hour.
  3. Preheat the grill to medium-high heat.
  4. Thread marinated chicken onto skewers.
  5. Grill for 10-12 minutes, turning occasionally, until the chicken is cooked through.

11. Greek Chicken Salad

This Greek Chicken Salad is a light and refreshing dish featuring juicy grilled chicken, crisp veggies, and a tangy dressing.

Ingredients

  • 2 boneless, skinless chicken breasts
  • 4 cups mixed greens (240 g)
  • 1 cucumber, sliced
  • 1/2 cup cherry tomatoes, halved (75 g)
  • 1/4 cup red onion, thinly sliced (30 g)
  • 1/4 cup Kalamata olives, pitted and halved (30 g)
  • 1/4 cup feta cheese, crumbled (30 g)
  • 2 tablespoons olive oil (30 ml)
  • 1 tablespoon red wine vinegar (15 ml)
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Cooking Method

  1. Season chicken breasts with salt, pepper, and oregano.
  2. Grill the chicken breasts for 6-7 minutes on each side or until fully cooked.
  3. Let the chicken rest for 5 minutes, then slice.
  4. In a large bowl, combine mixed greens, cucumber, cherry tomatoes, red onion, olives, and feta cheese.
  5. Whisk together olive oil, red wine vinegar, salt, and pepper.
  6. Drizzle the dressing over the salad and toss to combine.
  7. Top the salad with sliced grilled chicken and serve.

12. Tuscan Chicken

Tuscan Chicken is a comforting dish featuring chicken simmered in a creamy sauce with sun-dried tomatoes, spinach, and garlic.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil (30 ml)
  • 1/2 cup sun-dried tomatoes, chopped (75 g)
  • 3 garlic cloves, minced
  • 1 cup heavy cream (240 ml)
  • 1 cup chicken broth (240 ml)
  • 2 cups fresh spinach (60 g)
  • 1/4 cup grated Parmesan cheese (25 g)
  • Salt and pepper to taste

Cooking Method

  1. Season chicken breasts with salt and pepper.
  2. Heat olive oil in a large skillet over medium-high heat.
  3. Sear the chicken breasts for 4-5 minutes on each side, then remove from the skillet.
  4. Add garlic and sun-dried tomatoes to the skillet and sauté for 1-2 minutes.
  5. Pour in the heavy cream and chicken broth, bringing to a simmer.
  6. Stir in spinach and Parmesan cheese until the spinach wilts.
  7. Return chicken breasts to the skillet and simmer for 5-7 minutes until the sauce thickens.
  8. Serve hot with your choice of side dish.

6 Cozy Chickpea Soup Recipes

10 Warning Signs of High Cholesterol