Meals · High Protein
Mediterranean Chicken Skewers and Tzatziki (58g Protein)
These Mediterranean chicken skewers deliver 58g protein and 442 calories per serving. Chicken breast cubes are marinated in lemon juice, garlic, and oregano, then grilled until charred. Served with a cool tzatziki made from Greek yogurt and cucumber, alongside a simple tomato-feta salad.
Nutrition per serving
- Protein
- 58 g
- Calories
- 442
- Carbs
- 18 g
- Fat
- 16 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- oz chicken breast — boneless, skinless, cut into 1-inch cubes
- tbsp olive oil — for marinade
- whole lemon — 1 juiced for marinade, 1/2 juiced for tzatziki
- cloves garlic — 3 minced for marinade, 1 for tzatziki
- tsp dried oregano
- tsp salt
- tsp black pepper
- cup greek yogurt — plain, 0% fat
- medium cucumber — half grated for tzatziki, half diced for salad
- cup cherry tomatoes — halved
- medium red onion — thinly sliced
- oz feta cheese — crumbled
Steps
- Cut chicken breast into 1-inch cubes and place in a bowl.
- Whisk together olive oil, juice of 1 lemon, 3 minced garlic cloves, oregano, salt, and pepper. Pour over chicken and toss to coat. Marinate 15 minutes to 2 hours.
- Make tzatziki: Grate half the cucumber, squeeze out excess water with a clean towel. Mix with Greek yogurt, 1 minced garlic clove, and juice of half a lemon. Season with salt. Refrigerate until serving.
- Make salad: Combine halved cherry tomatoes, diced cucumber (remaining half), sliced red onion, and crumbled feta. Set aside.
- Thread marinated chicken onto skewers (if using wooden skewers, soak them first for 30 minutes).
- Grill over high heat (or use a grill pan) for 10-12 minutes total, turning every 2-3 minutes, until chicken reaches 165°F internal temperature and has char marks.
- Serve skewers with tzatziki for dipping and the tomato-cucumber-feta salad on the side.
Why This Works
This recipe stacks protein from two sources: 10oz chicken breast split between two servings provides roughly 44g protein each, while 3/4 cup Greek yogurt in the tzatziki adds another 13g total (6.5g per serving). The lemon-garlic marinade tenderizes the chicken while the yogurt-based sauce adds creaminess without heavy fat. Grilling at high heat creates char in 10-12 minutes while keeping the interior at 165°F.
Marinade Timing
Minimum 15 minutes for flavor penetration, but 1-2 hours is ideal. The citric acid in lemon juice begins denaturing surface proteins immediately. Beyond 4 hours, the texture becomes mushy. If short on time, score the chicken cubes lightly with a knife to increase surface area for the marinade.
Make It Your Own
Swap chicken thighs for breast. They're more forgiving on the grill but add 2-3g fat per serving. Add 1/4 cup diced kalamata olives to the salad for briny depth. For a complete plate, serve over 1/2 cup cooked quinoa (adds 4g protein and 110 calories per serving).
Sources Research-Backed
Frequently Asked Questions
How long do chicken skewers last?
3-4 days refrigerated in an airtight container. Store skewers and tzatziki separately. Reheat chicken in a skillet or grill to restore char. The tzatziki stays fresh for 5 days on its own.
Can I freeze chicken skewers?
Yes. Freeze grilled skewers for up to 2 months. Wrap individually in foil, then place in freezer bags. Thaw overnight and reheat in a hot skillet. Do not freeze tzatziki. The yogurt separates when thawed.
Are chicken skewers gluten-free?
Yes. Chicken, yogurt, lemon, and vegetables are naturally gluten-free. The marinade contains no wheat. Serve over rice or with gluten-free pita for a complete meal.
Can I make chicken skewers without a grill?
Yes. Use a grill pan over high heat for char marks. Alternatively, broil 6 inches from heat for 4-5 minutes per side. A cast iron skillet also works. Preheat until smoking for best browning.
