🥙 Mediterranean Grilled Chicken Bites With Garlic Yogurt Sauce
📜 Description:
These Mediterranean Grilled Chicken Bites are juicy, flavorful, and perfect for a quick weeknight dinner or a healthy lunch. Marinated in lemon juice, olive oil, and warm spices like oregano and cumin, the chicken is grilled to golden perfection. Paired with a refreshing Garlic Yogurt Sauce, this dish is a satisfying low-carb, high-protein option that’s great on its own, with salad, or wrapped in pita.
📝 Ingredients
For the Grilled Chicken:
- 1 lb (450g) chicken breast, cut into bite-sized pieces
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 tbsp dried oregano
- 1 tsp ground cumin
- Salt and black pepper, to taste
- Wooden or metal skewers (optional)
For the Garlic Yogurt Sauce:
- 1 cup plain Greek yogurt
- 1 clove garlic, minced
- 1 tbsp lemon juice
- 1 tbsp chopped dill or mint (optional)
- Salt and black pepper, to taste
🔪 Instructions
1. Marinate the Chicken
In a bowl, combine olive oil, lemon juice, oregano, cumin, salt, and black pepper. Add chicken pieces and toss to coat. Cover and marinate for at least 15 minutes (or up to 2 hours for deeper flavor).
2. Make the Garlic Yogurt Sauce
In a small bowl, mix Greek yogurt, minced garlic, lemon juice, and chopped herbs. Season with salt and pepper. Chill in the fridge while chicken cooks.
3. Grill the Chicken
Preheat a grill pan or outdoor grill over medium-high heat. Thread chicken onto skewers if using. Grill for 4–5 minutes per side or until fully cooked and lightly charred.
4. Serve
Serve hot chicken bites with chilled garlic yogurt sauce. Great with rice, couscous, salad, or warm pita bread.
💡 Notes
- For a spicier kick, add ¼ tsp crushed red pepper to the marinade.
- You can use chicken thighs for juicier bites.
- Don’t skip resting the chicken a few minutes before serving for juicier results.
- The yogurt sauce can be made ahead and stored in the fridge for 2–3 days.
✅ Tips
- Soak wooden skewers in water for 30 minutes before grilling to prevent burning.
- Add cherry tomatoes, zucchini, or bell pepper chunks to the skewers for a complete grill platter.
- Use mint for freshness or dill for a more earthy, traditional flavor in the sauce.
- If you don’t have a grill, cook chicken in a hot cast-iron skillet or oven broiler.
🍽️ Servings
- Serves: 4 people
- Serving Suggestion: Serve over a Mediterranean grain bowl, wrapped in flatbread, or with a tabbouleh salad.
🔢 Nutritional Info (Per Serving – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 280–310 kcal |
| Protein | 32g |
| Fat | 14g |
| Carbohydrates | 4–6g |
| Fiber | 0.5g |
| Sugar | 2g |
Note: Varies depending on chicken cut and amount of sauce consumed.
🌟 Health Benefits
- High in protein: Great for muscle repair and satiety.
- Low-carb & gluten-free: Ideal for keto, Mediterranean, or low-carb diets.
- Rich in probiotics (from yogurt): Supports gut health.
- Anti-inflammatory spices: Oregano and cumin add both flavor and antioxidants.
❓ Q&A
Q: Can I bake the chicken instead of grilling?
A: Yes! Bake at 400°F (200°C) for about 15–18 minutes or until golden and cooked through.
Q: Can I use store-bought tzatziki instead of the yogurt sauce?
A: Absolutely. Tzatziki is a perfect substitute if you’re short on time.
Q: Is this dish kid-friendly?
A: Yes! You can skip or reduce the garlic in the yogurt for a milder taste.
Q: Can I freeze the marinated chicken?
A: Yes, freeze in a zip-top bag. Thaw overnight before grilling.
Q: What herbs go best with this dish?
A: Dill, mint, parsley, or a sprinkle of fresh oregano all pair beautifully.