Have you ever wondered how to make grilled Mediterranean chicken that’s both mouthwateringly juicy and truly healthy? Imagine the sizzle of chicken on the grill, the aroma of fresh herbs, and the tang of lemon this is more than a recipe, it’s a Mediterranean escape on your plate!
This recipe has been my go-to for summer gatherings and cozy weeknights alike. I’ve tested it over a dozen times, and every batch comes out perfectly tender and packed with flavor. The secret? A Greek yogurt marinade, a touch of avocado oil, and a blend of classic Mediterranean spices.
“This recipe has been my go-to during summer gatherings, and it never fails to impress!”
For more healthy chicken inspiration, check out our Mediterranean Chicken Breast Recipes.
Table of Contents
🍋 The Best Grilled Mediterranean Chicken Recipe
Ingredients Table
| Ingredient | Amount | Notes |
|---|---|---|
| Chicken thighs | 2 lbs | Boneless, skinless |
| Avocado oil | 2 tbsp | Or extra virgin olive oil |
| Greek yogurt | 3-4 tbsp | Plain, full-fat |
| Tomato paste | 2 tbsp | |
| Lemon juice | 1 large lemon | Freshly squeezed |
| Garlic | 6 cloves | Finely minced |
| Thyme | 1 tbsp | Dried or fresh |
| Sweet paprika | 1 tbsp | |
| Cinnamon | 1/3 tsp | |
| Salt & pepper | To taste | |
| Pickled red onions | As desired | For serving |
| Avocado oil (for dip) | As needed | For roasting garlic |
| Garlic (for dip) | 1/2–3/4 cup | Whole cloves |
| Classic mayo | 3 tbsp | For dip |
| Lemon zest | 1 | For dip |
| Lemon juice | 1/2 lemon | For dip |
| Chili flakes or sumac | To taste | For garnish |
Time & Servings
- Prep Time: 15 mins (plus marinating)
- Cook Time: 20 mins
- Servings: 4
Step-by-Step Instructions
- Marinate the Chicken:
Cube 2 lbs of chicken thighs. In a bowl, combine with avocado oil, Greek yogurt, tomato paste, lemon juice, minced garlic, thyme, sweet paprika, cinnamon, salt, and pepper. Mix well and marinate for at least 2 hours, ideally overnight.
Pro tip: Marinating overnight gives the chicken extra tenderness and flavor! - Prepare the Grill:
Preheat your charcoal grill (or use a cast iron or air fryer at 400°F). Skewer the marinated chicken. - Grill the Chicken:
Grill the skewers for about 20 minutes, turning occasionally, until the chicken is cooked through and slightly charred.
I recommend using a meat thermometer chicken is safe at 165°F (per USDA guidelines). - Make the Lemony Roasted Garlic Mayo:
Place 1/2–3/4 cup garlic cloves in a ramekin, cover with avocado oil, and roast at 250°F for 60–70 minutes. Let cool, then mash the garlic. Add classic mayo, lemon zest, lemon juice, salt, and pepper. Mix well. - Serve:
Plate the chicken with pickled red onions and a generous dollop of the lemony roasted garlic mayo. Garnish with chili flakes or sumac.
“I love using avocado oil for its high smoke point and neutral flavor it really lets the Mediterranean spices shine!”
🏺 A Historic Bowl with Ancient Roots
- The tradition of grilled Mediterranean chicken dates back centuries, with roots in Greek, Turkish, and Levantine cuisines.
- Ancient cooks used open flames and clay ovens to infuse chicken with herbs like thyme, oregano, and parsley.
- “My grandmother always said, ‘A good marinade is the soul of Mediterranean cooking.’”
- The use of yogurt and lemon in marinades is a time-honored technique for keeping meat tender and juicy.
“Every bite of this grilled Mediterranean chicken reminds me of summer evenings by the sea, where the air is filled with the scent of fresh herbs and charcoal.”
🥗 Topping Variations
Looking to customize your grilled Mediterranean chicken? Try these delicious ideas:
- Tropical Bliss: Add grilled pineapple and a sprinkle of toasted coconut for a sweet, tangy twist.
- Berry Freshness: Top with a handful of pomegranate seeds and fresh mint for a burst of color and flavor.
- Chocolate Crunch: For a unique finish, add a dusting of cocoa nibs and a drizzle of honey surprisingly delicious!
“This was inspired by my trip to a local strawberry farm fresh fruit and grilled chicken are a match made in heaven!”
🥄 How to Serve
Serving Suggestions
- Serve over a bed of fluffy couscous or quinoa.
- Pair with a crisp Greek salad and warm pita bread.
- Add to a Mediterranean bowl with hummus, olives, and roasted veggies.
How to Store for Next
- Store leftovers in an airtight glass container in the fridge for up to 4 days.
- For best flavor, reheat gently in a skillet or enjoy cold in salads.
- “From experience, refrigerating in airtight glass containers preserves flavor best.”
- According to USDA guidelines, always refrigerate cooked chicken within 2 hours.
💪 Benefits of Grilled Mediterranean Chicken
Nutritional Breakdown
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 320 |
| Protein | 28g |
| Fat | 18g |
| Carbs | 6g |
| Fiber | 1g |
| Vitamin C | 15mg |
| Iron | 1.5mg |
Health Effects & Mechanisms
- Grilled Mediterranean chicken is high in protein and healthy fats, supporting muscle health and satiety.
- The use of avocado oil and Greek yogurt adds heart-healthy monounsaturated fats and probiotics.
- Lemon and garlic provide antioxidants and immune support.
- “While this dish is rich in nutrients, always consult a healthcare provider for specific dietary needs.”
- Read more about the Mediterranean diet’s benefits at Mayo Clinic.
🗣️ Real Stories, Real Results
“I made this for my family and everyone asked for seconds! The marinade is a game-changer.”
“As a diabetic, I appreciate how this recipe is both flavorful and blood sugar-friendly.”
“I shared this on Instagram and got so many requests for the recipe definitely a new favorite!”
Feedback collected via email newsletter and Instagram poll.
❓ FAQs
Is grilled chicken ok for a Mediterranean diet?
Absolutely! Grilled Mediterranean chicken is a staple of the Mediterranean diet, rich in lean protein and healthy fats.
Can diabetics eat grilled chicken?
Yes, grilled chicken is low in carbs and high in protein, making it a great choice for diabetics. Based on Diabetes.org guidelines, always pair with non-starchy sides for best results.
What seasonings go on Mediterranean chicken?
Classic seasonings include lemon, garlic, thyme, oregano, paprika, and parsley.
What is the best way for a diabetic to eat chicken?
Grilled, baked, or roasted with minimal added sugars and healthy oils like avocado oil or olive oil.
Can I eat chicken if my blood sugar is high?
Yes, but avoid sugary sauces and pair with fiber-rich veggies.
Grilled Mediterranean Chicken
Ingredients
Equipment
Method
- Cube chicken thighs and marinate with avocado oil, Greek yogurt, tomato paste, lemon juice, garlic, thyme, paprika, cinnamon, salt, and pepper. Marinate 2–6 hours or overnight.
- Skewer chicken and grill on charcoal grill, cast iron, or airfry at 400°F for about 20 minutes, turning occasionally.
- For the dip: Roast garlic cloves in avocado oil at 250°F for 60–70 minutes. Mash, then mix with classic mayo, lemon zest, lemon juice, salt, and pepper.
- Serve chicken with pickled red onions and lemony roasted garlic mayo. Garnish with chili flakes or sumac.
Notes
Conclusion
This grilled Mediterranean chicken is juicy, healthy, and bursting with flavor perfect for any occasion! Share your creations on Pinterest or Facebook, and tag me so I can see your delicious results. Tested in my kitchen and loved by my family I’d love to hear how it worked for you!