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High protein Mediterranean chicken plate

This high protein Mediterranean chicken plate is packed with juicy marinated chicken, a fresh tomato salad, and a creamy garlic sauce. It’s a balanced, flavor-loaded meal perfect for meal prep or an easy weeknight dinner.
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Prep Time 15 minutes
Cook Time 28 minutes
Total Time 43 minutes
Servings: 5
Course: dinner, lunch, Main Course
Cuisine: Mediterranean
Calories: 524
Ingredients Method Notes

Ingredients
  

  • 2 lbs chicken thighs
  • 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
  • 1.5 tbsp tomato paste
  • 2 tbsp plain yogurt
  • Juice of 1 lemon
Sauce
  • 3 garlic cloves
  • 1 tbsp mayo
  • 3 tbsp sour cream
  • Juice of 1/2 lemon
  • Lemon zest
  • 2 tbsp parsley
  • Salt and pepper
Salad
  • Cherry tomatoes
  • Red onion
  • Parsley
  • Olive oil
  • Sumac
  • Salt

Method
 

  1. Mix chicken with all marinade ingredients until well coated.
  2. Cover and marinate for at least 2 hours or overnight.
  3. Thread chicken onto skewers.
  4. Bake at 400°F for 32 to 35 minutes, air fry for 25 minutes, or grill until cooked through.
  5. Mix all sauce ingredients until smooth. Thin with water if needed.
  6. Toss salad ingredients together in a bowl.
  7. 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