5 Easy Mediterranean Diet Chicken Breast Recipes To Get You Started

In this blog post, we've gathered five delicious Mediterranean diet chicken breast recipes that will not only satisfy your taste buds but also provide you with the nourishment your body needs. From zesty lemon and herb grilled chicken to tender and juicy chicken souvlaki, Get ready to be amazed by the incredible flavours of the Mediterranean diet!

What Meats Can You Eat On The Mediterranean Diet

5 Easy Mediterranean Diet Recipes With Chicken Breast

The Mediterranean chicken breast recipes here are perfect for those following the Mediterranean diet.

There's a good reason why chicken is one of the most consumed meats on the planet. Not only is it an excellent protein source, but it can be used in a wide variety of ways.

These top 5 chicken breast recipes capture the full Mediterranean flavors and cover a wide variety, from fast and easy one-pan dishes to slow-cooked meals, all while sticking to the guidelines of the Mediterranean diet.

For this reason, it makes a fantastic addition to the diet of those following the Mediterranean life style. Chicken breasts can be cooked in a variety of healthy, flavorsome, and satisfying ways, from the grill to the oven to the pan.

Here are some of our go-to chicken breast recipes from the Mediterranean diet that you'll use again and again.

You can create amazing flavours in your own home with a few simple ingredients and kitchen staples. Combine these dishes with vegetables, healthy whole grains, and proteins like white beans or nuts for a filling complete meal  that won't leave you feeling bloated.

Mouth-watering Mediterranean Diet Chicken Breast Recipes Start Here....

1. Chicken Breast With Broccoli And Wholewheat Pasta

Method:

1. Cook the pasta according to package instructions.
2. While the pasta is cooking.
3. Lightly coat a large non-stick skillet with cooking spray.
4. Than add chicken and season with oregano, salt, pepper, and garlic over medium-high heat.
5. Grill or broil the chicken for 4 minutes on each side, or until the chicken is cooked through.
6. Then remove the chicken from the pan set it aside and keep it warm.
7. Spray the pan again with a light coat of cooking spray. Add the broccoli florets to the pan and cook for 1 minute, or until they are just beginning to brown.
8. Pour in the chicken broth and bring the mixture to a boil over high heat. Continue boiling for 5 minutes or until slightly reduced and beginning to thicken.
9. Add the chicken back into the pan, reduce the heat, and simmer for 2 minutes, or until heated through.

Homemade Chicken Stock (from left over chicken carcass and bones)

Method:

1. Heat the olive oil in a large pot on medium-high heat.
2. Then add the chopped onions and garlic and cook for about 3 minutes, stirring frequently until translucent but not browned.
3. Add the chicken broth, carrots, zucchini/courgette, thyme, salt and pepper.
4. Reduce the heat until the pot is simmering cover the pot with a lid and leave for about 10 minutes (or until the vegetables are cooked).
5. Add the shredded chicken and continue to cook for a further 5 minutes.
6. When the chicken has warmed through, serve with wholemeal, seeded crusty bread as a delicious starter, snack or lunch.
7. It must be said that you can turn this recipe into a hearty stew by adding a variety of other vegetables. This stew will be perfect for an evening meal because it is so wholesome.

Ingredients:

• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• Salt and pepper (Himalayan pink salt is best for this recipe)
• 2 skinless, boneless chicken breasts
• A handful of seedless red grapes, halved lengthwise 
• 3 scallions/spring onions, thinly sliced
• 1 teaspoon Dijon mustard
• 2 tablespoons of chopped parsley or basil
• 4 handfuls of mixed greens
• 8 slices of wholemeal, seeded brown bread.

Method:  

1. Place the chicken breast in a medium bowl
2. Mix together olive oil, lemon juice, salt and pepper and pour the mixture over the chicken and leave it to marinate for at least 30 minutes. If you have time allow the chicken to marinate overnight to really absorb and develop that classic Mediterranean flavor profile.
3. Once marinated, in a thick based frying pan cook the chicken until it is no longer pink inside. Then, remove from the heat and let it cool for approximately twenty minutes before cutting it into small cubes.
4. In a large bowl, toss together the grapes, scallions/spring onions, Dijon mustard, parsley/basil and mixed green leaves.
5. Add chicken pieces and mix well so that the ingredients are evenly distributed throughout the chicken salad mixture
6. Season with salt and pepper. Then serve this delicious greek style chicken salad on crusty sliced bread.

4. Mediterranean Chilli Recipe (using minced chicken)

Ingredients:

• 1 tablespoon olive oil,
• 1 red onion, finely chopped;
• 2 jalapeno peppers, seeded and diced (leave the seeds in for extra spiciness);
• 1 tsp minced garlic;
• 450g minced chicken (or 4 large boneless skinless chicken breasts cut into ½ inch cubes) 
• 3 tablespoons mild chilli powder;
• 1 tin kidney beans;
• 1 tablespoon of tomato puree;
• 400g can of chopped tomatoes;
• 285ml chicken stock/broth;
• 1 tablespoon ground cumin,
• 2 tsp dried oregano,
• sea salt and freshly ground black pepper to taste

Method:  

1. Heat oil in a large skillet over medium heat.
2. Add the chicken and cook until it is no longer pink. Then remove it from the pan and set aside.
3. Add the onion, jalapeno peppers, and garlic to the pan and cook until they have slightly softened.
4. Add the can of tomatoes, kidney beans, chicken stock/broth and tomato puree.
5. Return the chicken to the skillet along with chili powder, cumin, oregano, salt and pepper.
6. Reduce heat to medium-low and cook for another 5 -10 minutes then serve with buckwheat or wholemeal paste (penne, fusilli are great for meat dishes)

5. Mediterranean Chicken Meatballs Recipe

Ingredients:

• 450g minced chicken breast,
• 1/2 finely chopped red onion
• 1 tablespoon finely chopped fresh parsley
• 3 garlic cloves minced
• 2 large egg whites
• sea salt and freshly ground black pepper
• 2 tablespoons olive oil (for frying).

Method:

1. In a large bowl, mix together chicken, onion, parsley, garlic, egg white, sea salt and pepper.
2. Cook the olive oil in a medium size cast iron frying pan over medium heat until it starts to simmer.
3. To make meatballs out of the chicken mixture, use approximately half a tablespoon of the chicken mixture for each meatball. This should make a total of around 20 meatballs.
4. Add the chicken meatballs to the hot frying pan and cook them for about 5 minutes, or until they are browned all over and have no pink meat inside.

6. Mariana Sauce Recipe

Ingredients:

• 1 400g tin of chopped tomatoes
• A handful of fresh basil leaves, torn into pieces
• 2 garlic cloves, minced
• 1 tbsp olive oil
• A pinch of salt and ground black pepper to taste.

Method:

Put all of the ingredients into a large saucepan and cook them over medium heat until they are completely combined and fully warmed through.

It can be served on top of a Greek inspired pasta dish or any Mediterranean inspired chicken-with-sauce type of dish.

Bringing It All Together

Chicken is a versatile and flavorful protein source that can easily be incorporated into a Mediterranean-style diet.

These recipes are just a few examples of the many ways you can enjoy juicy chicken while still following this healthy style of eating.

By emphasizing whole foods, healthy fats, and plenty of fruits and vegetables, the Mediterranean diet has been shown to promote overall health and may reduce the risk of chronic disease.

There are countless ways to prepare this lean protein and enjoy its benefits.

If you're interested in learning more about the Mediterranean diet or trying out some new recipes, be sure to check out the additional resources available on this blog.