The aroma of sizzling chicken mingling with the tangy notes of lemon and fresh herbs is nothing short of a culinary hug. Picture yourself in your cozy kitchen, where every bite of this high protein Mediterranean chicken transports you to sun-kissed shores with its vibrant flavors and comforting textures.
A cherished family recipe that often graces our dinner table, this dish has become a crowd-pleaser on special occasions or even just a Tuesday night when you want to treat yourself. It’s the kind of meal that sparks joyful conversations and brings everyone together, all while promising an explosion of flavor that dances on your taste buds.
Why You'll Love This Recipe
- This amazing Greek chicken marinade offers more than just flavor; it makes meal prep a breeze
- You can easily customize the ingredients based on what you have on hand
- The vibrant colors and aromas make it visually stunning on any dinner table
- Perfect for grilling but versatile enough for baking or pan-searing
Cooking this dish has always drawn raves from my family, especially when those juicy pieces of chicken hit the table—everyone’s faces light up like it’s Christmas morning.
Essential Ingredients
Here’s what you’ll need to make this delicious dish:
- Boneless, Skinless Chicken Breasts: I usually use about 3-4 chicken breasts; adjust based on how many people you’re feeding.
- Fresh Garlic: Choose firm, fresh garlic cloves for the best flavor.
- Lemon Juice: Freshly squeezed lemon juice brightens the dish; bottled juice doesn’t cut it here.
- Dried Oregano: The essence of Mediterranean cooking; opt for good quality for maximum flavor.
- Olive Oil: Use extra virgin olive oil for richness and depth in taste.
- Cherry Tomatoes: For sweetness and color; they add a lovely pop when roasted.
- Feta Cheese: Crumbled feta gives a salty kick that contrasts beautifully with the dish’s other flavors.
- Pitted Kalamata Olives: These olives bring a briny burst that complements the chicken perfectly.
The full ingredients list, including measurements, is provided in the recipe card directly below.
Let’s Make it together
Preheat your oven to 400°F (200°C). While it’s heating up, grab an oven-safe baking dish and coat it lightly with nonstick spray to ensure your masterpiece doesn’t stick around longer than necessary.
Create the Marinade: In a large bowl, combine minced garlic, lemon juice, oregano, and olive oil. Whisk until well blended; the aroma will whisk you away to Greece!
Prepare the Chicken: Pat the chicken breasts dry with paper towels—this ensures they sear beautifully later. Add them to your marinade and let them soak up those fabulous flavors for at least 30 minutes.
Add Vegetables and Feta: After marinating, mix in halved cherry tomatoes and Kalamata olives around the chicken in your baking dish. Sprinkle crumbled feta over everything—it’s like confetti at a party.
Bake It Up: Place everything in your preheated oven and bake for 25-30 minutes until the chicken is cooked through (internal temp should reach 165°F) and vegetables are tender.
Serve with Style: Once out of the oven, let it rest for five minutes before serving. This allows juices to settle nicely within your flavorful creation. Pair with couscous or a fresh salad to complete your feast!
Enjoy the vibrant colors and enticing aromas as you serve this delightful high protein Mediterranean chicken! It’s sure to be a hit at any gathering—and yes, seconds are absolutely encouraged!
You Must Know
- This amazing Greek chicken marinade offers more than just flavor; it makes meal prep a breeze
- You can easily customize the ingredients based on what you have on hand
- The vibrant colors and aromas make it visually stunning on any dinner table
- Perfect for grilling but versatile enough for baking or pan-searing
Perfecting the Cooking Process
Sear the chicken first in a hot pan to lock in juices, then cook vegetables while it’s finishing up. This keeps everything flavorful and ensures your chicken remains juicy.
Add Your Touch
Feel free to swap out herbs or add veggies like bell peppers or zucchini for extra nutrition. Experimentation is the spice of life, especially in cooking!
Storing & Reheating
Store leftovers in an airtight container in the fridge for up to three days. Reheat gently on low heat to preserve moisture and flavor.
Chef's Helpful Tips
- Always marinate your chicken for at least an hour, but overnight yields even more flavor
- Use fresh herbs whenever possible for a vibrant taste boost
- Let cooked chicken rest before slicing to retain juices; this prevents dryness
Cooking this High Protein Mediterranean Chicken really brings back memories of summer barbecues with friends, where laughter fills the air and everyone begs for seconds.
FAQ
What is the best way to marinate chicken?
Marinate chicken in the fridge, ideally overnight, for maximum flavor infusion.
Can I use different proteins in this recipe?
Absolutely! Try using turkey or even tofu for a plant-based option.
How do I know when my chicken is fully cooked?
Chicken should reach an internal temperature of 165°F (75°C) for safe consumption.
High Protein Mediterranean Chicken
- Total Time: 40 minutes
- Yield: Serves 4
Description
Savor the vibrant flavors of this High Protein Mediterranean Chicken, a healthy and delicious dish that’s easy to prepare and perfect for any occasion.
Ingredients
- 3–4 boneless, skinless chicken breasts
- 3 cloves fresh garlic, minced
- Juice of 2 lemons
- 2 teaspoons dried oregano
- ¼ cup extra virgin olive oil
- 1 cup cherry tomatoes, halved
- ½ cup crumbled feta cheese
- ½ cup pitted Kalamata olives
Instructions
- 1. Preheat oven to 400°F (200°C) and lightly coat a baking dish with nonstick spray.
- 2. In a bowl, whisk together garlic, lemon juice, oregano, and olive oil to create the marinade.
- 3. Pat chicken dry and add to the marinade; let sit for at least 30 minutes.
- 4. Arrange marinated chicken in the baking dish. Scatter cherry tomatoes and olives around it; sprinkle with feta cheese.
- 5. Bake for 25–30 minutes until chicken reaches an internal temperature of 165°F (75°C) and veggies are tender.
- 6. Let rest for five minutes before serving. Enjoy with couscous or a salad.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 chicken breast with vegetables (150g)
- Calories: 320
- Sugar: 3g
- Sodium: 550mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 3g
- Protein: 38g
- Cholesterol: 95mg