It is 6pm. You are tired. You want a meal that feels fresh and light. This high protein mediterranean chicken is the perfect answer for a busy summer weeknight.
You can get this dinner on the table in just 35 minutes. It delivers a massive protein boost to keep you feeling satisfied. Your family will love the bright citrus flavors and savory herbs.
Why This Recipe Is a Winner
This recipe is a winner because it packs 49 grams of protein. It helps you stay full and energized throughout the evening. The lemon and garlic bring a refreshing summer feel to your plate.
It is also great for a healthy reset after a busy weekend. You only need one baking dish for the chicken. Cleanup is fast, so you can enjoy your night. It is budget-friendly and uses simple pantry staples.
Simple Method
Making this dish is incredibly simple for any home cook. You just whisk the marinade and brush it on. The oven does all the heavy lifting for you. You can prep a side salad while the chicken bakes. Even beginner cooks will find this completely stress-free.
Ingredients You’ll Need
These ingredients are fresh and easy to find at any grocery store.
- 4 large boneless, skinless chicken breasts (approximately 200g each)
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic, minced
- 1 tablespoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cracked black pepper
- 1/2 cup fat-free Greek yogurt
- 1/4 cup crumbled feta cheese
- 1/4 cup sliced kalamata olives
Step-by-Step Directions
- Preheat the oven to 400°F (200°C).
- In a small mixing bowl, whisk together the olive oil, minced garlic, oregano, thyme, lemon juice, lemon zest, salt, and pepper.
- Place the chicken breasts in a single layer in a glass baking dish.
- Brush the marinade evenly over both sides of the chicken breasts.
- Bake for 18 to 22 minutes, or until the internal temperature reaches 165°F (74°C) using a meat thermometer.
- Remove the chicken from the oven and allow it to rest for 5 minutes to retain juices.
- Garnish with crumbled feta cheese and sliced kalamata olives.
- Serve each chicken breast with a side of fat-free Greek yogurt for maximum protein content.
Best Ways to Enjoy It
Serve this chicken warm with a big dollop of Greek yogurt. It tastes wonderful next to a crisp cucumber salad. You could also serve it over a bed of fluffy quinoa. For a healthy reset, pair it with roasted zucchini or asparagus. Light a candle and enjoy a peaceful meal.
Storage & Reheating
Store any leftovers in an airtight container in the fridge. They will stay fresh for up to four days. This chicken is perfect for meal prep lunches. Reheat gently in the microwave or a warm oven. Avoid overheating to keep the chicken tender and juicy. You can even serve the leftovers cold over a salad.
Tips for Best Results
- Always use a meat thermometer to prevent dry chicken.
- Don’t skip the resting step to keep the juices inside.
- Use fresh lemon juice for the brightest flavor.
- Make the marinade in advance to save time later.
- Pat the chicken dry before brushing on the marinade.
- Add a pinch of red pepper flakes for a little heat.
- Double the recipe for easy weekday lunches.
Ways to Switch It Up
- Swap chicken breasts for juicy chicken thighs.
- Use fresh oregano and thyme if you have a garden.
- Add cherry tomatoes to the baking dish for extra color.
- Try goat cheese instead of feta for a creamy twist.
- Serve inside a warm whole-wheat pita for the kids.
Common Questions
Can I use frozen chicken?
Yes, but you must thaw it completely first. This ensures the high protein mediterranean chicken cooks evenly. Pat it dry very well before adding the marinade.
Is the Greek yogurt necessary?
The yogurt adds extra protein and a creamy cooling finish. It balances the salty feta and olives perfectly. You can skip it, but it adds great nutrition.
I hope this simple meal brings a little peace to your busy kitchen. It is the perfect way to feel refreshed and fueled. Happy cooking!
— Katie Wood
Ingredients
- 4 large boneless , skinless chicken breasts (approximately 200g each)
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic , minced
- 1 tablespoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cracked black pepper
- 1/2 cup fat -free Greek yogurt
- 1/4 cup crumbled feta cheese
- 1/4 cup sliced kalamata olives
Instructions
- Preheat the oven to 400°F (200°C).
- In a small mixing bowl, whisk together the olive oil, minced garlic, oregano, thyme, lemon juice, lemon zest, salt, and pepper.
- Place the chicken breasts in a single layer in a glass baking dish.
- Brush the marinade evenly over both sides of the chicken breasts.
- Bake for 18 to 22 minutes, or until the internal temperature reaches 165°F (74°C) using a meat thermometer.
- Remove the chicken from the oven and allow it to rest for 5 minutes to retain juices.
- Garnish with crumbled feta cheese and sliced kalamata olives.
- Serve each chicken breast with a side of fat-free Greek yogurt for maximum protein content.
