Healthy Mediterranean Grilled Chicken

Healthy Mediterranean Grilled Chicken is the kind of recipe that transforms simple ingredients into bold, vibrant flavor. Tender, juicy chicken thighs are marinated with warm Mediterranean spices, lemon juice, garlic, and avocado oil, then grilled to perfection and served with a creamy dill Greek sauce that adds brightness and richness to every bite.

This dish is inspired by classic Mediterranean flavors—fresh herbs, citrus, aromatic spices, and high-quality oils. It is hearty enough for family dinner yet fresh enough for summer gatherings. The long marinade time allows the spices and aromatics to deeply penetrate the chicken, resulting in incredibly flavorful, succulent meat.

Perfect for meal prep, backyard cookouts, or weeknight dinners, this Mediterranean grilled chicken delivers big flavor while keeping ingredients simple and wholesome.

Why You’ll Love This Recipe

• Packed with authentic Mediterranean flavors
• High-protein and satisfying
• Great for meal prep and leftovers
• Balanced with warm spices and bright lemon
• Creamy homemade dill Greek sauce elevates every bite
• Grills in just 15 minutes

Ingredients Breakdown

This recipe serves 8 people (1 chicken thigh per serving).

Dill Greek Sauce

• 1 teaspoon minced garlic
• 1 cup fresh dill, stems removed and coarsely chopped
• 1 1/4 cup sour cream
• 1 tablespoon avocado oil
• 1 tablespoon lemon juice
• 1/4 teaspoons crushed red pepper flakes (optional)
• 1/4 teaspoon sea salt

For the Grilled Chicken

• 3 teaspoon garlic paste
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground cinnamon + a pinch of ground cloves
• 1/4 teaspoon ground coriander
• 1 tablespoon seasoning salt
• 5 tablespoon avocado oil
• 8 boneless chicken thighs
• 1 yellow onion, thinly sliced
• 2 tablespoon lemon juice

All ingredient measurements are used exactly as provided to maintain correct flavor balance and texture.

Tools & Equipment Needed

To make this Healthy Mediterranean Grilled Chicken, you will need:

• Food processor
• Small mixing bowl
• Large dish with raised edges
• Measuring spoons and cups
• Sharp knife
• Cutting board
• Tongs
• Gas grill
• Meat thermometer
• Serving platter

Step-by-Step Instructions

Step 1: Prepare the Dill Greek Sauce

Add the following ingredients to a food processor:

• 1 teaspoon minced garlic
• 1 cup fresh dill (stems removed and coarsely chopped)
• 1 1/4 cup sour cream
• 1 tablespoon avocado oil
• 1 tablespoon lemon juice
• 1/4 teaspoons crushed red pepper flakes (if using)

Blend until smooth and creamy.

Taste and season with 1/4 teaspoon sea salt if needed. Transfer the sauce to a bowl or container, cover, and refrigerate until ready to use. Chilling allows the flavors to develop fully.

Step 2: Season the Chicken

In a small bowl, stir together:

• 3 teaspoon garlic paste
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground cinnamon
• A pinch of ground cloves
• 1/4 teaspoon ground coriander
• 1 tablespoon seasoning salt
• 3 tablespoons of the 5 tablespoons avocado oil

Pat the 8 boneless chicken thighs dry with paper towels. Rub the spice and oil mixture evenly over each piece, coating thoroughly.

Step 3: Create the Marinade

In a large dish with raised edges, add:

• 1 yellow onion, thinly sliced
• 2 tablespoon lemon juice
• The remaining 2 tablespoons avocado oil

Place the seasoned chicken thighs on top of the onion mixture. Gently toss to coat with the marinade, ensuring the onions are distributed around and under the chicken.

Step 4: Marinate the Chicken

Cover the dish tightly and refrigerate for at least 4 hours.

This extended marinating time allows the spices, lemon juice, garlic, and oil to deeply flavor and tenderize the chicken.

Step 5: Grill the Chicken

Preheat your gas grill to medium-high heat.

Place the chicken thighs directly on the grill grates. Close the lid and cook for about 5 minutes.

Flip the chicken and grill for another 3 to 5 minutes, keeping the lid closed.

The internal temperature should reach 165°F at the thickest part.

Step 6: Rest the Chicken

Remove the chicken from the grill and allow it to rest for about 5 minutes before serving. Resting helps retain juices and keeps the meat tender.

Step 7: Serve

Plate the grilled chicken and serve with the chilled dill Greek sauce on the side.

Tips & Variations

Make It Dairy-Free

Replace sour cream with a dairy-free sour cream alternative or thick unsweetened coconut yogurt.

Make It Gluten-Free

This recipe is naturally gluten-free as written. Always verify seasoning salt labels to confirm.

Adjust Spice Level

Increase crushed red pepper flakes for more heat or omit entirely for a milder sauce.

Add Vegetables to the Grill

Grill zucchini, bell peppers, or eggplant alongside the chicken for a complete Mediterranean-inspired meal.

Flavor Profile & Pairings

This grilled chicken delivers layers of flavor:

• Smoky from paprika
• Warm and aromatic from cinnamon and cloves
• Bright from lemon juice
• Savory and herbaceous from garlic and coriander
• Creamy and tangy from the dill Greek sauce

The texture is juicy and tender inside with lightly charred edges from the grill.

Serve alongside:

• Mediterranean rice or couscous
• Fresh cucumber tomato salad
• Warm pita bread
• Roasted potatoes
• Hummus and olives

Nutritional Overview

Per serving (1 chicken thigh):

• Calories: 425 kcal
• Carbohydrates: 5g
• Protein: 20g
• Fat: 36g
• Saturated Fat: 10g
• Polyunsaturated Fat: 6g
• Monounsaturated Fat: 17g
• Trans Fat: 0.1g
• Cholesterol: 132mg
• Sodium: 1049mg
• Potassium: 360mg
• Fiber: 1g
• Sugar: 2g
• Vitamin A: 847 IU
• Vitamin C: 9mg
• Calcium: 68mg
• Iron: 1mg

Dietary notes: Gluten-free as written. Contains dairy.

Make-Ahead & Meal Prep Tips

• Prepare the dill Greek sauce up to 2 days in advance and store refrigerated.
• Marinate chicken overnight for even deeper flavor.
• Cooked chicken can be stored in airtight containers for up to 4 days.
• Slice and use in wraps, bowls, or salads for easy lunches.

Reheat gently in a skillet or microwave until warmed through.

FAQs

Can I use chicken breasts instead of thighs?

Yes, but adjust grilling time as breasts may cook faster or dry out more easily.

Can I cook this indoors?

Yes, use a grill pan over medium-high heat and cook until internal temperature reaches 165°F.

Why marinate for 4 hours?

The extended marinating time allows spices and lemon to fully penetrate the meat for maximum flavor.

Can I freeze the marinated chicken?

Yes, freeze before grilling for up to 2 months. Thaw overnight before cooking.

How do I know when it’s done?

Use a meat thermometer to confirm the thickest part reaches 165°F.

Cooking Timeline (At a Glance)

Stage	Time
Prep Time	10 minutes
Marinate Time	4 hours
Cook Time	15 minutes
Total Time	4 hours 25 minutes

Serving Suggestions

Serve the grilled chicken whole or sliced over a grain bowl with rice, chopped cucumbers, tomatoes, and olives. Drizzle the dill Greek sauce generously over the top or serve it on the side for dipping.

For entertaining, arrange chicken thighs on a large platter and garnish with fresh dill and lemon wedges for a beautiful presentation.

Recipe Variations

1. Mediterranean Chicken Bowls: Slice the chicken and serve over rice with roasted vegetables and sauce.
2. Grilled Chicken Wraps: Add sliced chicken and dill sauce to warm pita bread with lettuce and tomatoes.
3. Mediterranean Salad Topper: Chop chicken and toss into a Greek-style salad.
4. Skewer Version: Cut chicken into chunks before marinating and grill on skewers.

Ingredient Spotlight

Fresh Dill

Fresh dill brings a distinctive bright, slightly grassy flavor that defines Mediterranean cuisine. When selecting dill, look for vibrant green fronds without wilting. Store wrapped in a damp paper towel in the refrigerator and use within a few days for best flavor.

Avocado Oil

Avocado oil has a high smoke point, making it ideal for grilling. It provides a neutral flavor while helping spices adhere to the chicken. Store in a cool, dark place to maintain freshness.

Pro Cooking Tips

• Pat chicken dry before seasoning to ensure spices adhere properly.
• Do not skip resting time; it locks in juices.
• Keep grill lid closed while cooking for even heat circulation.
• Use a thermometer for accurate doneness.
• Allow sauce to chill fully before serving for best flavor.

Storage & Freezing Guide

Refrigerator

Store grilled chicken in an airtight container for up to 4 days. Store dill Greek sauce separately for up to 3 days.

Freezer

Freeze marinated uncooked chicken for up to 2 months. Thaw overnight in the refrigerator before grilling.

Freezing cooked chicken is possible for up to 2 months, though texture is best when fresh.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	425 kcal
Protein	20g
Carbohydrates	5g
Fat	36g
Fiber	1g

Contains dairy. Gluten-free as written.

Expanded Conclusion

Healthy Mediterranean Grilled Chicken brings together vibrant herbs, warm spices, bright lemon, and creamy dill sauce in one beautifully balanced dish. The marinade transforms simple chicken thighs into something deeply flavorful, while the homemade sauce adds freshness and richness.

Whether you’re planning a summer cookout, preparing meals for the week, or simply craving Mediterranean-inspired comfort food, this recipe delivers dependable, bold results every time. Try it once, and it may become a staple in your grilling rotation. Save it, share it, and come back for more flavor-forward recipes designed to make home cooking both simple and unforgettable.

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