Meals · High Protein
Mediterranean Chicken Skewers with Tzatziki | 50g Protein, 4 Servings (50g Protein)
These Mediterranean chicken skewers deliver 50g protein and 418 calories per serving. Chicken breast chunks are marinated in lemon juice, garlic, and oregano, then grilled until charred at the edges. Served on a platter with homemade tzatziki and a tomato-cucumber-feta salad.
Nutrition per serving
- Protein
- 50 g
- Calories
- 418
- Carbs
- 15 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
- 24 oz chicken breast — boneless, skinless, cut into 1.5-inch cubes
- 3 tbsp olive oil — 2 tbsp for marinade, 1 tbsp for salad
- 2 lemons lemon — juiced, 1.5 lemons for marinade and tzatziki, 0.5 for salad
- 6 cloves garlic — minced, 4 cloves for marinade, 2 cloves for tzatziki
- 2 tsp dried oregano — for marinade
- 1 cup greek yogurt — plain 2%, for tzatziki
- 1 medium cucumber — half grated for tzatziki, half diced for salad
- 1 pint cherry tomatoes — halved, about 300g, for salad
- 1/2 medium red onion — thinly sliced, for salad
- 2 oz feta cheese — crumbled, for salad
- 2 tbsp fresh dill — chopped, for tzatziki
- 1/2 tsp salt — divided across marinade, tzatziki, salad
- 1/4 tsp black pepper
Steps
- Make the marinade: in a large bowl, whisk together 2 tablespoons olive oil, juice of 1.5 lemons, 4 minced garlic cloves, dried oregano, salt, and black pepper.
- Add chicken breast cubes to the marinade and toss to coat. Cover and refrigerate for at least 30 minutes, up to 2 hours. Do not marinate longer than 2 hours or the lemon acid will make the texture mushy.
- While the chicken marinates, make the tzatziki. Grate half the cucumber on the large holes of a box grater. Wrap the shreds in a clean kitchen towel and squeeze firmly over the sink until most of the liquid is gone.
- In a bowl, combine the squeezed cucumber with Greek yogurt 2%, 2 minced garlic cloves, 1 tablespoon lemon juice, and fresh dill. Season with a pinch of salt. Stir well and refrigerate until serving.
- Make the salad: combine halved cherry tomatoes, the remaining half cucumber (diced), thinly sliced red onion, and crumbled feta. Drizzle with 1 tablespoon olive oil and a squeeze of lemon. Toss gently and set aside.
- Thread the marinated chicken onto skewers, 4-5 pieces per skewer, leaving a small gap between pieces. If using wooden skewers, soak them in water for 30 minutes before threading.
- Grill over direct high heat (450-500 degrees F), turning a quarter turn every 3 minutes for a total of 10-12 minutes. The chicken is done at 165 degrees F internal temperature. If using a broiler instead of a grill, position skewers on a foil-lined baking sheet 6 inches from the element and broil 5 minutes per side.
- Rest the skewers for 2 minutes before serving. Plate the skewers alongside the tzatziki for dipping and the tomato-cucumber-feta salad.
Why This Works
Twenty-four ounces of chicken breast across four servings gives each plate 6oz of lean protein, contributing about 39g protein before adding the yogurt-based tzatziki and feta salad. Greek yogurt 2% adds 6g protein per serving from the tzatziki, and feta adds 2g more. The lemon-garlic marinade works quickly: citric acid begins denaturating surface proteins within 15 minutes, opening channels for the oregano to penetrate. High-heat grilling creates Maillard browning on the exterior in under 12 minutes while keeping the interior moist. Compared to a typical restaurant souvlaki plate, this version uses double the chicken and skips the bread basket, delivering 93% more protein at fewer calories.
Threading and Grilling the Skewers
Cut chicken into 1.5-inch cubes, keeping pieces uniform so they cook evenly. Thread 4-5 pieces per skewer, leaving a small gap between each piece for heat to circulate. If using wooden skewers, soak them in water for 30 minutes first so they do not catch fire. Grill over direct high heat (450-500 degrees F). Cook 3 minutes per side, rotating a quarter turn each time, for a total of 10-12 minutes. The chicken is done when an instant-read thermometer reads 165 degrees F at the center of the thickest piece. If no grill is available, use the oven broiler: arrange skewers on a foil-lined rimmed baking sheet 6 inches from the broiler element and cook 5 minutes per side, checking temperature at 10 minutes.
Making the Tzatziki
Grate the cucumber on the large holes of a box grater, then wrap the shreds in a clean kitchen towel and squeeze hard over the sink. Removing moisture is the key step: skipping it gives watery tzatziki that separates within an hour. Combine the squeezed cucumber with Greek yogurt, 2 minced garlic cloves, 1 tablespoon lemon juice, and fresh dill. Season with salt and a pinch of pepper. The tzatziki improves as it rests, so make it first and refrigerate while you prep the chicken. It keeps for 5 days in an airtight container.
Sources and Differences
Inspired by Serious Eats Greek Chicken Souvlaki. Our version differs in three ways: (1) We use 24oz chicken breast across 4 servings instead of the typical 1.5 lb for 4-6 servings, raising protein per plate by roughly 15g. (2) We include a full tzatziki recipe with fresh dill rather than referencing store-bought. (3) We serve as a platter with a tomato-cucumber-red onion-feta salad rather than wrapped in pita, keeping carbs lower and making the dish suitable for meal prep containers.
Sources Research-Backed
Frequently Asked Questions
How long should I marinate the chicken?
30 minutes is the practical minimum for flavor to penetrate. 1-2 hours gives noticeably more depth. Do not exceed 2 hours: the citric acid in the lemon juice continues working and will make the exterior mealy if left too long.
Can I make this without a grill?
Yes. Use the oven broiler set to high. Arrange skewers on a foil-lined rimmed baking sheet and position the rack 6 inches from the element. Broil 5 minutes per side, checking temperature at the 10-minute mark. A grill pan on the stovetop also works on high heat for char marks.
How long does the tzatziki keep?
Up to 5 days refrigerated in an airtight container. The key is squeezing all liquid from the cucumber before mixing. If the tzatziki becomes watery after a day, drain it through a fine sieve and stir to recombine.
Can I use chicken thighs instead of breast?
Yes. Boneless skinless thighs have roughly 17g protein per 100g versus 23g for breast, so protein per serving drops to about 43g. Thighs are more forgiving on the grill and stay juicy even if slightly overdone. Cook to 165 degrees F internal temperature the same way.
Is this recipe gluten-free?
Yes. All ingredients in the marinade, tzatziki, and salad are naturally gluten-free. Serve without pita to keep the meal fully gluten-free.
