Grilled Marinated Mediterranean Chicken Breast
This juicy Grilled Marinated Mediterranean Chicken Breast recipe is infused with Mediterranean-inspired spices and a touch of heat, making it perfect for quick weeknight dinners or weekend barbecues. It's low-carb, gluten-free, and diabetes-friendly, with clean, simple ingredients and bold flavour.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- Heart-Healthy
- High-Protein
- Low-Carb
- Nut-Free
- Soy-Free
Servings:
Why Diabetes Friendly?
- Low in Carbohydrates: Minimal sugar (only 1 tbsp in entire recipe); most of the dish is lean protein and healthy fat.
- No Refined Carbs: No starchy ingredients like bread, pasta, or rice.
- Lean Protein Source: Skinless chicken breast provides high-quality protein without added saturated fats.
- Healthy Fat: Olive oil is rich in monounsaturated fat, which can help improve insulin sensitivity.
- Portion Controlled: Easily portioned into balanced servings to maintain stable blood glucose.
- Spices Over Sauces: Uses dry herbs and spices for flavour rather than sugary or processed sauces.
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Equipment
- 1 Mixing bowl
- 1 Grill (or grill pan )
Ingredients
- oregano (dried ) 1½ tbsp
- paprika 1 tbsp
- brown sugar 1 tbsp
- cayenne powder ½ tsp
- cumin 1 tsp
- salt ¼ tsp
- pepper (ground) 1 pinch
- garlic (pureed or finely chopped) 2 cloves
- olive oil 3 tbsp
- red wine vinegar 2 tbsp
- chicken (breasts, skinless and boneless ) 2.5 lb
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Cooking Tips
- Marinating Time: 1 hour at room temp works well, but marinate overnight in the fridge for deeper flavour.
- Grill Alternative: You can also bake at 400°F (200°C) for 20–25 minutes if grilling isn't an option.
- Spice Level Control: Adjust cayenne powder based on tolerance—omit for milder flavour.
- Tenderness Tip: Add 1 tbsp plain yogurt to the marinade for extra tenderness (note: this alters dietary classification).
- Check Doneness: Use a meat thermometer to ensure internal temp reaches 165°F for food safety.
- Meal Prep Friendly: Cooled grilled chicken can be sliced for salads, wraps, or grain bowls.
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Instructions
- In a medium-sized bowl, mix together the oregano, paprika, sugar, cayenne, cumin, salt and pepper.1½ tbsp oregano , 1 tbsp paprika, 1 tbsp brown sugar, ½ tsp cayenne powder, 1 tsp cumin, ¼ tsp salt, 1 pinch pepper
- Add the garlic, oil and vinegar. Set aside until ready to use. This mixture will last one week in the refrigerator.2 cloves garlic, 3 tbsp olive oil, 2 tbsp red wine vinegar
- Coat the chicken with the mixture and let it sit at room temp for about 1 hour before grilling (this is enough marinating time or you can do longer).2.5 lb chicken
- Grill the chicken for about 10 minutes on the first side, flip and then repeat on the second side (or until the internal temperature of each chicken breast is 165˚F).
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Notes
Make ahead tip: You can mix the dry spices together in a mason jar and leave it in your spice area. When you want to use it, mix the garlic, oil and vinegar into it.
FAQ
- Can I make this recipe ahead of time?
Yes. The marinade lasts 1 week in the fridge, and marinated chicken can sit refrigerated up to 24 hours before cooking. - Is this recipe suitable for people with diabetes?
Yes. It is low in sugar and carbs, and high in lean protein, making it a good option for blood sugar management. - What can I substitute for brown sugar to make it keto/Whole30 compliant?
Use a keto-friendly sweetener (like erythritol) or omit entirely for Whole30. A touch of balsamic vinegar can also add a sweet note. - Can I use thighs instead of breasts?
Yes, but thighs will have slightly more fat. Adjust cooking time to reach 165°F internal temperature. - How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days or freeze for up to 2 months.
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Nutrition
Per serving
Calories: 295.8kcal
Carbohydrates: 4g
Fiber: 1g
Sugar: 2.1g
Fat: 12.2g
Saturated Fat: 2.1g
Trans Fat: 0.02g
Protein: 40.6g
Nutrition Facts
Grilled Marinated Mediterranean Chicken Breast
Serving Size
5 oz
Amount per Serving
Calories
295.8
% Daily Value*
Fat
12.2
g
19
%
Saturated Fat
2.1
g
13
%
Trans Fat
0.02
g
Cholesterol
121
mg
40
%
Sodium
319.1
mg
14
%
Potassium
759.9
mg
22
%
Carbohydrates
4
g
1
%
Fiber
1
g
4
%
Sugar
2.1
g
2
%
Protein
40.6
g
81
%
Vitamin C
2.8
mg
3
%
Vitamin D
0.2
µg
1
%
Calcium
39.4
mg
4
%
Iron
1.7
mg
9
%
Magnesium
56.7
mg
14
%
Zinc
1.2
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
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