Chicken With Tzatziki

Chicken with tzatziki is my favorite Greek recipe. It’s nice food for everyday and family supper. The Chicken pieces of this Healthy Greek Chicken Marinade recipe are marinated with yogurt, garlic and herb spices in a warm oven allowing them to absorb flavors from the marinade very well and improve their taste.

The combination of fried chicken cubes with cucumber sauce makes this Chicken Tzatziki Bowls. really tasty and delicious. The most common recipes for tzatziki can be found on the internet and in cookbooks. However, you should think about this tasty traditional Greek dip from a nutritional point of view as well. Let’s take a look at tzatziki nutrition facts to learn more about the benefits and drawbacks of this yummy appetizer.

Chicken With Tzatziki

Chicken souvlaki skewers are marinated Greek kabobs. Fantastic flavor for chicken. The marinade can also be used for pork.

Chicken Souvlaki with Tzatziki Sauce

Watch how to marinate chicken in lemon juice, garlic, olive oil and oregano before threading onto skewers and cooking on a grill. To go with the Greek-inspired flavors of the chicken, we’ll make a light and fresh cucumber yogurt sauce.

• Prep:
• 15 mins
• Cook:
• 15 mins
• Additional:
• 2 hrs
• Total:
• 2 hrs 30 mins
• Servings:
• 6

Ingredients

• ¼ cup olive oil
• 2 cloves garlic, minced
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• ½ teaspoon salt
• 1 ½ pounds skinless, boneless chicken breast halves – cut into bite-sized pieces
• 6 wooden skewers, or as needed

Sauce:

• 1 (6 ounce) container plain Greek-style yogurt
• ½ cucumber – peeled, seeded, and grated
• 1 tablespoon olive oil
• 2 teaspoons white vinegar
• 1 clove garlic, minced
• 1 pinch salt

Directions

• Step 1Prepare kabobs: Combine olive oil, garlic, lemon juice, oregano, and salt in a large resealable bag. Add chicken, coat with the marinade, squeeze out excess air and seal the bag; marinate in the refrigerator for 2 hours.
• Step 2Prepare sauce: Mix yogurt, cucumber, olive oil, vinegar, garlic, and salt together in a bowl. Refrigerate sauce for flavors to blend, 1 to 2 hours.
• Step 3Soak wooden skewers in a bowl of cold water for about 15 minutes. Preheat an outdoor grill for medium-high heat and lightly oil the grate.
• Step 4Remove chicken from marinade and thread onto the soaked skewers. Discard unused marinade.
• Step 5Cook the skewers on the preheated grill, turning frequently until browned on all sides and chicken is no longer pink in the center, about 7 to 8 minutes per side. Serve with tzatziki sauce.

Healthy Greek Chicken Marinade

Make this flavorful Greek chicken with tzatziki sauce tonight! Tender Greek seasoned chicken breasts with cool, creamy Tzatziki sauce is a delicious, easy and healthy dinner with Mediterranean inspiration. (gluten-free, nut-free)

When I need a solid, healthy dinner that I know everyone will love, I always turn to this Greek chicken recipe! It’s one of my family’s favorite dinners, and I often take it to friends who have babies or need a homemade dinner for some reason or another. Everyone always raves about it! It features the most delicious homemade Greek seasoning, easy grilled chicken breasts, and a flavorful, creamy tzatziki sauce to serve with it. Luckily, the seasoning recipe makes a lot, so you can put this recipe on your menu often!

WHY YOU’LL LOVE THIS GREEK CHICKEN WITH TZATZIKI

I’m the kind of person who prefers not to buy a ton of seasoning blends. I like to make my own so I can control the flavors and the salt level. It’s also so easy to make your own and always tastes better! This Greek seasoning is no different. It makes the most flavorful coating for chicken breasts, along with a simple marinade. Once the seasoning is made, the rest comes together quickly – you can make the tzatziki while the chicken marinades and prep the rest of your dinner. This dinner is filling and satisfying. And since the sauce is made with protein-rich Greek yogurt, it’s still light and healthy!

THE INGREDIENTS

• Boneless, skinless chicken breasts
• Greek seasoning – keep reading for my homemade seasoning!
• Red wine vinegar
• Lemon juice
• Olive oil

For the Tzatziki sauce, you’ll need:

• Cucumber
• Plain Greek yogurt
• Lemon juice
• Garlic
• Dill
• Salt & Pepper

HOW TO MAKE IT

MAKE THE GREEK SEASONING

Mix all the spices together in a jar (so you can store the extra for later!).

MAKE THE CHICKEN

1. Butterfly the chicken breasts in half so you have four cutlets of even thickness.
2. Sprinkle the chicken liberally with the seasoning. Add the lemon juice, red wine vinegar and olive oil and turn it to coat evenly. Marinate the chicken for at least 30 minutes.
3. Grill the chicken on the grill or in a grill pan over medium heat for 8-10 minutes per side (more or less depending on the thickness of the chicken).

MAKE THE TZATZIKI SAUCE

1. While the chicken is marinating, grate the cucumber onto a clean cloth, paper towel, or fine mesh strainer. Squeeze out as much liquid as possible and discard the liquid.
2. Place the cucumber in a bowl and add the yogurt, garlic, dill, lemon juice, salt and pepper. Stir to combine.
3. Refrigerate the sauce until you’re ready to serve your chicken.

TIPS FOR PERFECT CHICKEN WITH TZATZIKI

• Time is not the best indicator for determining chicken doneness, especially when thickness can vary. I always recommend a meat thermometer to determine when chicken is done to avoid drying it out – or food poisoning. Chicken is done when the thickest part reaches 165°F.
• Marinate the chicken for at least 30 minutes for the best flavor, but avoid going over a few hours since the liquid is pretty acidic and will start to denature the proteins on the chicken. It’s not a big deal, but it does happen if the chicken sits in the marinade for a long time.
• I like to grate the garlic for the tzatziki since I already have the grater out for the cucumber. Always remember fresh garlic is best!
• If you don’t have fresh dill, you can substitute half to 1 teaspoon of dried dill for the sauce. It won’t be as good, but will work in a pinch.
• If you’re short on time (or spices!) you can use store-bought Greek seasoning instead of making your own.

CAN IT BE MADE IN ADVANCE?

• The tzatziki sauce can absolutely be made in advance. In fact, it tastes best when made 1-2 hours ahead of time so the flavors can meld. You can make tzatziki up to 2 days in advance. Just know that the garlic gets stronger over time.
• The Greek seasoning can also be made in advance and stored in your spice cabinet for up to 3 months.
• You can marinate the chicken for up to 2 hours. You can also cook it in advance if you’d like to eat the chicken cold – such as in a wrap for lunch or if you like to meal prep. I don’t love chicken reheated, but it will stay good in the refrigerator for 3-4 days.

CAN THE CHICKEN BE BAKED?

Yes! If you don’t have a grill, bake the chicken at 375°F for 15-20 minutes or until the internal temperature reaches 165°F.

WHAT TO SERVE WITH GREEK CHICKEN

• You can serve this chicken sliced on a pita or flatbread to make a gyro-style wrap (like my lamb souvlakis here!). Of keep it lower carb with a lettuce wrap if you’d rather.
• Serve on top of a Greek salad or simple bed of greens – try my homemade Greek Dressing!
• Serve with Easy Oven Broiled Asparagus or Simple Sautéed Green Beans and quinoa to keep things simple.
• If you want to make the side dish pictured here, I now have the recipe on the blog – Healthy Greek Orzo Pasta Salad with Homemade Dressing.
• Serve it on a bowl, like these Greek Chicken Grain Bowls.

Did you make this recipe? Please leave a star rating in the comments!

HEALTHY GREEK CHICKEN WITH TZATZIKI SAUCE

Make this flavorful Greek chicken with tzatziki sauce tonight! Tender Greek seasoned chicken breasts with cool, creamy Tzatziki sauce is a delicious, easy and healthy dinner with Mediterranean inspiration. (gluten-free, nut-free)

• Prep Time: 40 minutes
• Cook Time: 20 minutes
• Total Time: 1 hour
• Yield: 4 servings 1x
• Category: main dish
• Method: grilled
• Cuisine: Greek

INGREDIENTS

Greek Seasoning:

• 1 tsp salt
• 2 tsp garlic powder
• 1 tsp onion powder
• 2 tsp dried basil
• 2 tsp dried Greek oregano
• 2 tsp paprika
• 1 tsp freshly ground black pepper
• 1 tsp dried rosemary, minced
• 1 tsp dried dill
• 1 tsp dried marjoram
• ½ tsp ground thyme
• ½ tsp ground nutmeg

Greek Chicken:

• Juice of 2 large lemons
• 2 tbsp red wine vinegar
• 2 tbsp olive oil
• 4 tbsp Greek seasoning
• 2 large boneless, skinless chicken breast

Tzatziki Sauce:

• ¼ medium cucumber
• 1 cup plain Greek yogurt
• 2 cloves garlic, minced
• 2 tbsp chopped fresh dill
• Juice of ½ lemon
• ⅛ tsp salt
• Pinch black pepper

INSTRUCTIONS

1. To make Greek seasoning, mix all spices together. It will make about ½ cup. Set aside for later.
2. For the chicken, butterfly boneless, skinless chicken breasts into 2 pieces of even thickness each. Rub Greek seasoning evenly over chicken. Place in a shallow dish or large plastic bag with lemon juice, red wine vinegar and olive oil. Let marinate for at least 30 minutes.
3. While chicken is marinating, prepare the Tzatziki sauce. Grate the cucumber (you can peel it but I don’t) onto a mesh strainer or paper towel and squeeze out as much liquid as you can, discarding the liquid. Add cucumber to a bowl with yogurt, garlic, dill, lemon juice, salt and pepper. Stir to combine and refrigerate until ready to serve.
4. Grill the chicken. Preheat grill or grill pan to medium-high heat.
5. Remove chicken from the marinade and grill for 8-10 minutes per side, or until a thermometer inserted in the center reads 165°F.
6. Remove chicken from the grill and serve with Tzatziki sauce.

NOTES

• You can also bake chicken in a baking dish at 375°F for 15-20 minutes, or until the juices run clear.
• Time is not the best indicator for determining chicken doneness, especially when thickness can vary. I always recommend a meat thermometer to determine when chicken is done to avoid drying it out – or food poisoning. Chicken is done when the thickest part reaches 165°F.
• The seasoning makes plenty to use for later! Store in an airtight container at room temperature.
• Tzatziki can be made up to a day in advance.

Chicken Tzatziki Bowls.

These loaded Chicken Tzatziki Bowls offer a fun weeknight dinner that feels extra special. Street food-inspired oven-roasted chicken served bowl style with all the “extras”. Lettuce, lots of peperoncini, a simple avocado cucumber salad, and plenty of feta. Add delicious creamy tzatziki sauce and ginger tahini and you’ll have a Greek-inspired bowl that’s SO GOOD. Serve each bowl with pita and homemade fries for a meal that everyone will truly love.

Hi, hi from Atlanta! One quick signing here at Williams Sonoma at Ponce City Market. Then I’m off to Texas for the final two book tour stops on Monday and Tuesday, then home on Wednesday. I’m looking forward to the next couple of days, but I’m also excited to be sharing a new recipe. I’ve been wanting to share this bowl since the day I made it!! It’s so fun, delicious, and a great recipe for spring/summer.

With springtime here (NYC and Atlanta have so much color right now!), I’m definitely craving fresh foods with bright colors. Spring salads, veggie boards, and fun vegetable sides for upcoming Easter.

My one hang-up with salads is that they never quite feel that satisfying. Lots of greens, but rarely many exciting elements to build them up and make a great meal! Instead of another okay salad, I made a Greek-inspired bowl with ALL the accompaniments.

here are the details

This recipe definitely looks long, and while there are some steps to it, nothing is too hard or time-consuming.

The chicken is where you want to start. It’s seasoned with yogurt, lots of garlic, shallots, smoked paprika, and oregano. Super flavorful. If you have extra time you can begin marinating the chicken a few hours before cooking or you can start cooking right away. 

Once you got your seasoned chicken roast it on a sheet pan to keep things simple and quick. 

While the chicken is roasting I like to make a quick homemade tzatziki sauce. But store-bought easily works as well! 

Then the ginger tahini. It’s tahini, ginger, a bit of garlic, lemon, and salt. So simple but it’s that drizzle of tzatziki sauce that really adds to the bowl. 

assemble 

When the chicken is complete all that’s left is to assemble. This is basically like a big salad, but a loaded salad. 

Lots of shredded lettuce, then cucumber, avocado, crumbled feta, and plenty of fresh dill. The rest is up to you, tomatoes and peperoncini are key for me!! 

Throw the chicken on top, then add dollops of tzatziki sauce, and a drizzle of the tahini!! So many yummy flavors and textures. 

I usually serve the bowl with warm naan (or pitas) and a side of fries.

Such a fun and bright dinner for any night of the week. And what I love is that the leftovers are perfect for enjoying the next day for lunch! The sauce will last all week and can be used in multiple recipes. 

Creighton wasn’t in Colorado when I made this. But when I sent him the photo, he was bummed he wasn’t around. Definitely his kind of dinner! 

Tzatziki Nutrition Facts

Tzatziki is the tart, Greek yogurt-based sauce that puts the zest in your falafel. Some recipes of tzatziki are healthier than others, so make your own tzatziki sauce to keep the calories and fat at a minimum. Here’s what you need to know about tzatziki’s nutrition profile.

Health Benefits of Tzatziki

Apart from falafel, tzatziki is also served with souvlaki, kebabs and gyros. The Mayo Clinic notes that tzatziki’s tangy flavor is a good counterpoint to grilled meat. Tzatziki also makes for a healthy, yogurt-based dip for vegetable sticks or pita chips. It also works well as a salad dressing.

According to the Harvard T.H. Chan School of Public Health (HSPH), yogurt, like milk, is a good source of calcium and protein. However, the HSPH notes that the health benefits of yogurt go beyond the benefits of milk because yogurt is a fermented food, made by introducing bacterial cultures to warm milk. These bacteria are known as probiotics, because they help support a healthy, diverse balance of microbiota in your gut.

The HSPH lists Type 2 diabetes, obesity, irritable bowel syndrome and chronic inflammatory conditions like rheumatoid arthritis and Crohn’s disease as some of the health problems that can result from a lower-than-optimal level of probiotics in the gut. Yogurt also improves weight management, according to the HSPH.

Tzatziki’s Nutrition Profile

The Charlie Foundation for Ketogenic Therapies notes that full-fat yogurt was traditionally used to make tzatziki sauce. However, the USDA’s 2015-2020 Dietary Guidelines for Americans recommends opting for fat-free or low-fat dairy products as often as possible. Depending on the type of yogurt used, some store-bought varieties of tzatziki sauce have more calories and fat than homemade versions made with fat-free or low-fat yogurt.

For instance, the USDA lists a branded version of tzatziki sauce that has 60 calories, 4.5 grams of fat and 15 milligrams of cholesterol in a 2-tablespoon serving.

The Mayo Clinic lists a recipe for tzatziki that has half the calories, a fraction of the cholesterol and no fat. The recipe combines grated cucumber, fat-free plain Greek yogurt, finely chopped fresh dill, chopped garlic, and salt and pepper to taste. Per this recipe, a 2-tablespoon serving of tzatziki sauce has 28 calories, 4 grams of protein, zero grams of fat and 2 milligrams of cholesterol.

According to the Charlie Foundation for Ketogenic Therapies, tzatziki is also compatible with low-carb diets like the keto diet and the Atkins diet. This is because tzatziki sauce is low in carbs; the Mayo Clinic’s recipe for tzatziki sauce has 3 grams of carbs per serving. This sauce doesn’t offer any fiber; per the Mayo Clinic, its tzatziki sauce recipe has 2 grams of carbs from sugar and none from fiber.

The American Heart Association lists a variation of the traditional tzatziki recipe that includes chopped fresh mint, lemon juice and chunks of avocado. This version of tzatziki has more nutrition and calories than the original recipe, due to the addition of avocado.

The avocado adds around 60 calories per serving according to the USDA, but these calories are accompanied by nutrients like omega-3 fatty acids, fiber, potassium, folate and vitamins A and C.