High protein Mediterranean chicken plate
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Nothing says fresh like a Mediterranean chicken plate. This dish is my absolute obsession.
It’s bright, herby, and packed with bold flavor, but still super simple to pull together.
The best part? You’re getting a satisfying meal with over 50 grams of protein per serving.
It feels like a restaurant-style dish, that you can easily make at home.
Nutrition (per serving)
- Calories: 524
- Protein: 56g
- Net Carbs: 15g
What you’ll need for this Mediterranean-inspired plate
- 2 lbs chicken thighs, cut into 1.5–2 inch pieces
- 1 tsp olive oil
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tbsp paprika
- 1 tbsp Aleppo pepper
- 1/4 tsp cinnamon
- Salt and pepper, to taste
- 1.5 tbsp tomato paste
- 2 tbsp plain yogurt
- Juice of 1 lemon
Garlic yogurt sauce:
- 3 cloves garlic, minced
- 1 tbsp mayonnaise
- 3 tbsp sour cream
- Juice of 1/2 lemon
- Zest of 1 lemon
- 2 tbsp chopped parsley
- Salt and pepper, to taste
- Water, as needed
Tomato salad:
- 1/2 pint cherry tomatoes, halved
- 1/3 red onion, diced
- 3 tbsp fresh parsley
- 1 tbsp olive oil
- 1 tbsp sumac
- Pinch of salt
For serving:
- Rice or quinoa (or high-protein rice alternative)
- Extra parsley and sumac
How to make this high protein Mediterranean chicken plate
Start by marinating your chicken. In a large bowl, combine the chicken pieces with olive oil, garlic powder, onion powder, paprika, Aleppo pepper, cinnamon, salt, pepper, tomato paste, yogurt, and fresh lemon juice.
Mix everything really well so the chicken is fully coated.
Cover and let it marinate for at least 2 hours. Overnight is even better if you have the time.
Once ready, thread the chicken onto skewers. You can add onions or peppers if you like.
Bake at 400°F for about 32 to 35 minutes, air fry for around 25 minutes, or grill until cooked through and slightly charred.
While the chicken cooks, mix up your garlic yogurt sauce.
Combine garlic, mayo, sour cream, lemon juice, lemon zest, parsley, salt, and pepper. Add a splash of water if you want it thinner.
For the tomato salad, toss together the tomatoes, red onion, parsley, olive oil, sumac, and salt.
To assemble, add your rice to a bowl, top with chicken, spoon over the tomato salad, and finish with a generous drizzle of the garlic sauce.
How long it takes + easy serving ideas
This high protein Mediterranean chicken plate comes together in about 45 minutes of active time, plus marinating. If you prep the marinade ahead, dinner feels almost effortless.
Serve it over fluffy rice, quinoa, or a low-carb rice alternative. You can also turn it into a wrap or serve it with warm pita on the side. It’s flexible, which makes it perfect for busy weeks.
Reasons you’ll keep making this again and again
- Packed with over 50g of protein per serving
- Full of bold, fresh Mediterranean flavors
- Perfect for meal prep and stays delicious for days
- Easy to customize with what you have on hand
- Feels like a takeout upgrade but healthier
- Balanced with protein, carbs, and fresh veggies
Helpful tips, swaps, and fun variations
If you don’t have Aleppo pepper, you can use chili flakes or smoked paprika instead. Chicken breast works too, but thighs stay juicier.
For a dairy-free option, swap the yogurt and sour cream for a plant-based version. The flavor still works beautifully.
Want to switch things up? Try adding cucumbers to the salad, use tzatziki instead of the garlic sauce, or serve everything in a bowl with greens instead of rice for a lighter version.
Storage and meal prep made easy
Store everything in separate airtight containers in the fridge for up to 4 days. This keeps the textures fresh.
When reheating, warm the chicken and rice gently in the microwave or on the stove. Add the salad and sauce after heating so everything stays crisp and flavorful.
It’s one of those meals that actually tastes just as good the next day.
High protein Mediterranean chicken plate
Ingredients
Method
- Mix chicken with all marinade ingredients until well coated.
- Cover and marinate for at least 2 hours or overnight.
- Thread chicken onto skewers.
- Bake at 400°F for 32 to 35 minutes, air fry for 25 minutes, or grill until cooked through.
- Mix all sauce ingredients until smooth. Thin with water if needed.
- Toss salad ingredients together in a bowl.
- Assemble bowls with rice, chicken, salad, and sauce.
Notes
- Marinating overnight gives the best flavor
- Chicken thighs stay juicier than breast
- Adjust spice levels to your taste
- Add veggies to skewers for extra color and flavor
Nutrition (per serving)
- Calories: 524
- Protein: 56g
- Net Carbs: 15g
Give it a try and make it your own
If you’ve been stuck in a meal prep rut, this high protein Mediterranean chicken plate is a solid way to switch things up. It’s simple, satisfying, and full of flavor.
Try it once, and don’t be surprised if it becomes part of your weekly routine.
More High Protein Lunch Ideas
- Korean BBQ Chicken Salad - May 16, 2026
- High protein Greek chicken and rice bowl - May 15, 2026
- Easy Chicken Tikka & Rice Protein Bowl - May 15, 2026