🍗 Mediterranean Grilled Chicken with Roasted Brussels Sprouts & Creamy Garlic Herb Sauce
A Wholesome, Flavor-Packed Dinner
🌿 Description
This Mediterranean grilled chicken dish is juicy, herb-marinated, and perfectly charred, served alongside crispy roasted Brussels sprouts and finished with a light, creamy garlic herb sauce. It’s rich in protein, fiber, and heart-healthy fats—balanced, satisfying, and ideal for clean eating without sacrificing flavor.
📝 Ingredients (Serves 4)
Grilled Chicken
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4 boneless, skinless chicken breasts
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3 tbsp extra-virgin olive oil
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Juice of 1 lemon
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3 cloves garlic, minced
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1 tsp dried oregano
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1 tsp paprika
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½ tsp dried thyme or rosemary
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Salt & black pepper, to taste
Roasted Brussels Sprouts
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500 g (1 lb) Brussels sprouts, halved
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2 tbsp extra-virgin olive oil
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½ tsp sea salt
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½ tsp black pepper
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½ tsp garlic powder
Creamy Garlic Herb Sauce
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¾ cup Greek yogurt (full-fat or 2%)
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1 tbsp olive oil
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1 small garlic clove, finely grated
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1 tbsp fresh parsley, chopped
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1 tbsp fresh dill or basil, chopped
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1 tbsp lemon juice
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Salt, to taste
👩🍳 Instructions
1️⃣ Marinate the Chicken
In a bowl, whisk olive oil, lemon juice, garlic, oregano, paprika, thyme, salt, and pepper.
Coat chicken evenly and marinate 20–30 minutes (or up to overnight).
2️⃣ Roast the Brussels Sprouts
Preheat oven to 200°C / 400°F.
Toss Brussels sprouts with olive oil, salt, pepper, and garlic powder.
Roast for 20–25 minutes, flipping halfway, until golden and crispy.
3️⃣ Grill the Chicken
Heat grill pan or outdoor grill over medium-high heat.
Grill chicken 5–6 minutes per side until charred and cooked through (internal temp 75°C / 165°F).
Rest for 5 minutes.
4️⃣ Make the Sauce
Mix Greek yogurt, olive oil, garlic, herbs, lemon juice, and salt until smooth.
5️⃣ Serve
Plate grilled chicken with roasted Brussels sprouts.
Drizzle or dollop with creamy garlic herb sauce.
🍽️ Serving Suggestions
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Add quinoa, farro, or brown rice
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Serve with a simple cucumber-tomato salad
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Finish with a drizzle of extra olive oil and lemon zest
❓ Q & A
Q: Is this recipe Mediterranean diet-friendly?
A: Yes. It emphasizes lean protein, olive oil, vegetables, herbs, and yogurt—core Mediterranean foods.
Q: Can I bake the chicken instead of grilling?
A: Absolutely. Bake at 200°C / 400°F for 20–22 minutes, flipping once.
Q: Can I make the sauce dairy-free?
A: Yes. Use a thick plant-based yogurt or tahini with lemon and garlic.
Q: How do I store leftovers?
A: Store chicken and Brussels sprouts in airtight containers for up to 3 days in the refrigerator. Keep sauce separate.
Q: Can I use another vegetable?
A: Definitely. Broccoli, cauliflower, zucchini, or green beans work well.
🌱 Health Benefits
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💪 High in protein
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🥬 Rich in fiber & antioxidants
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🫒 Heart-healthy fats
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⚖️ Balanced, low-sugar meal
