10 Mediterranean Chicken Recipes That Are Actually Healthy

10 Mediterranean Chicken Recipes That Are Actually Healthy

The Mediterranean diet is loved for its fresh flavors, lean proteins, heart-healthy olive oil, and abundance of vegetables. But sometimes “Mediterranean” recipes online get loaded with heavy sauces or unnecessary calories.

Here are 10 Mediterranean chicken recipes that are light, balanced, and actually healthy — perfect for weeknight dinners.

1. Lemon Herb Grilled Chicken

Bright, zesty, and full of flavor — this classic recipe uses olive oil, lemon, and fresh herbs for a healthy, juicy chicken dinner.

Ingredients

• 2 boneless chicken breasts
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 garlic cloves, minced
• 1 tsp dried oregano
• 1 tbsp chopped parsley
• Salt and pepper

Instructions

1. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Place chicken in a shallow dish or bag, pour marinade over, and let sit 20 minutes.
3. Preheat grill pan or outdoor grill to medium-high heat.
4. Grill chicken 5–6 minutes per side until cooked through.
5. Sprinkle with parsley before serving.

Nutrition: ~320 calories, 33g protein

2. Mediterranean Chicken Skillet with Olives and Tomatoes

This one-pan wonder brings together juicy chicken, tomatoes, and briny olives for a rich yet healthy dish.

Ingredients

• 2 chicken thighs (skinless)
• 1 cup cherry tomatoes
• ½ cup kalamata olives
• 1 small onion, sliced
• 2 garlic cloves, minced
• 1 tbsp olive oil
• ½ tsp oregano

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add onion and garlic, cook 3 minutes until fragrant.
3. Push aside and add chicken thighs, sear 3 minutes per side.
4. Add tomatoes, olives, and oregano.
5. Cover and simmer 15 minutes until chicken is fully cooked.

Nutrition: ~350 calories, 30g protein

3. Greek Chicken Souvlaki

Simple skewers marinated in lemon and oregano, served with a dollop of tzatziki — street food made healthy at home.

Ingredients

• 2 chicken breasts, cubed
• 2 tbsp olive oil
• Juice of ½ lemon
• 1 tsp oregano
• 1 garlic clove, minced
• Wooden skewers, soaked

Instructions

1. Mix olive oil, lemon juice, oregano, and garlic in a bowl.
2. Add chicken cubes, toss, and marinate 30 minutes.
3. Thread chicken onto skewers.
4. Grill or pan-cook skewers 4–5 minutes per side until golden.
5. Serve with cucumber slices and tzatziki.

Nutrition: ~300 calories, 34g protein

4. One-Pan Mediterranean Chicken and Vegetables

Colorful, wholesome, and mess-free — this sheet pan dinner is loaded with lean protein and veggies.

Ingredients

• 2 chicken breasts
• 1 zucchini, sliced
• 1 bell pepper, sliced
• ½ red onion, chopped
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• 1 tsp oregano

Instructions

1. Preheat oven to 400°F (200°C).
2. Place chicken and vegetables on a sheet pan.
3. Drizzle with olive oil, sprinkle with oregano, salt, and pepper.
4. Toss veggies gently, then spread out evenly.
5. Bake 25 minutes until chicken is cooked and veggies are tender.

Nutrition: ~330 calories, 32g protein

5. Chicken with Spinach and Feta

Greek-inspired flavors combine perfectly in this quick stovetop meal with leafy greens and tangy cheese.

Ingredients

• 2 chicken breasts
• 1 tbsp olive oil
• 2 cups fresh spinach
• 2 tbsp crumbled feta
• Juice of ½ lemon
• 1 garlic clove, minced

Instructions

1. Heat olive oil in a skillet on medium.
2. Season chicken with salt and pepper, cook 6 minutes per side until golden.
3. Remove chicken, set aside.
4. In same skillet, sauté garlic and spinach until wilted.
5. Return chicken, top with feta and lemon juice.

Nutrition: ~310 calories, 34g protein

6. Mediterranean Chicken Soup

Light yet filling — a broth-based chicken soup with fresh veggies, chickpeas, and a squeeze of lemon.

Ingredients

• 1 chicken breast, diced
• 1 carrot, sliced
• 1 celery stalk, chopped
• 1 zucchini, diced
• ½ cup chickpeas, rinsed
• 4 cups chicken broth
• Juice of ½ lemon

Instructions

1. In a large pot, combine broth, chicken, carrot, celery, and zucchini.
2. Bring to a boil, then reduce heat and simmer 15 minutes.
3. Stir in chickpeas, simmer 5 more minutes.
4. Finish with lemon juice and fresh parsley.

Nutrition: ~290 calories, 29g protein

7. Baked Chicken with Artichokes and Sun-Dried Tomatoes

This oven-baked dish is rich in Mediterranean flavors but light on calories — perfect for entertaining or a weeknight.

Ingredients

• 2 chicken breasts
• ½ cup canned artichoke hearts
• ¼ cup sun-dried tomatoes, chopped
• 1 tbsp olive oil
• ½ tsp oregano

Instructions

1. Preheat oven to 375°F (190°C).
2. Place chicken breasts in a baking dish.
3. Top with artichokes and sun-dried tomatoes.
4. Drizzle olive oil and sprinkle with oregano.
5. Bake 25 minutes until chicken is fully cooked.

Nutrition: ~320 calories, 32g protein

8. Mediterranean Chicken Lettuce Wraps

A lighter take on wraps — ground chicken with veggies tucked into crisp lettuce leaves.

Ingredients

• ½ lb ground chicken
• 1 garlic clove, minced
• 1 tsp oregano
• 2 tbsp hummus
• 6 romaine lettuce leaves
• ½ cucumber, diced

Instructions

1. Heat a skillet over medium, cook ground chicken with garlic and oregano until browned.
2. Spoon mixture into lettuce leaves.
3. Top with cucumber and a dollop of hummus.
4. Serve as light wraps or appetizers.

Nutrition: ~250 calories, 26g protein

9. Chickpea and Chicken Stew

Hearty and nourishing — this stew combines chickpeas and chicken with warming spices.

Ingredients

• 2 chicken thighs, cubed
• 1 cup canned chickpeas, rinsed
• 1 cup diced tomatoes
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tsp cumin
• 1 tbsp olive oil

Instructions

1. Heat olive oil in a pot, sauté onion and garlic 3 minutes.
2. Add chicken, sear until golden.
3. Stir in chickpeas, tomatoes, cumin, salt, and pepper.
4. Simmer 20 minutes until stew thickens.
5. Serve hot with parsley garnish.

Nutrition: ~350 calories, 30g protein

10. Mediterranean Chicken Pasta (Lightened Up)

A pasta night favorite with a healthy Mediterranean twist — whole wheat pasta, lean chicken, and fresh veggies.

Ingredients

• 2 chicken breasts, grilled and sliced
• 2 cups whole wheat pasta
• 1 cup spinach
• ½ cup roasted red peppers, sliced
• 1 tbsp olive oil
• Fresh basil to serve

Instructions

1. Cook pasta according to package instructions. Drain and set aside.
2. Heat olive oil in skillet, add spinach and peppers, sauté 3 minutes.
3. Toss pasta with veggies and olive oil.
4. Top with grilled chicken slices and fresh basil.

Nutrition: ~370 calories, 32g protein

Tips for Making Mediterranean Chicken Meals Healthier

• Use olive oil instead of butter.

• Choose lean cuts of chicken like breasts or tenders.

• Add vegetables to every dish for balance.

• Swap whole grains (quinoa, brown rice, farro) for refined carbs.

• Flavor with herbs and citrus instead of heavy sauces.

Final Thoughts

Mediterranean chicken recipes don’t need to be complicated or calorie-heavy. These dishes use fresh herbs, olive oil, lean chicken, and colorful vegetables to bring out bold flavors while keeping things light and healthy. Perfect for weeknights — and perfect for your health.