Mediterranean Grilled Chicken with Creamy Herb Sauce & Rice
Juicy lemon-garlic grilled chicken served over fluffy rice and finished with a light, creamy herb yogurt sauce.
Classic Mediterranean flavors without heaviness — perfect for a healthy dinner or festive meal.
⏱ Time
Prep & Marinate: 20 minutes (or up to overnight)
Cook: 20 minutes
Total: ~40 minutes active time
🥘 Ingredients
Grilled Chicken
4 boneless, skinless chicken breasts or thighs
2 tbsp olive oil
Zest & juice of 1 lemon
3 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika
½ tsp salt
¼ tsp black pepper
Creamy Herb Sauce (Light)
¾ cup Greek yogurt (low-fat works well)
1 tbsp olive oil
1 tbsp lemon juice
1 small garlic clove, grated
2 tbsp fresh parsley, finely chopped
1 tbsp fresh dill or basil, chopped
Salt & pepper to taste
Rice
1 cup basmati or long-grain rice
2 cups water or low-sodium broth
Pinch of salt
🧑🍳 Instructions
1. Marinate chicken
Mix olive oil, lemon zest & juice, garlic, oregano, paprika, salt, and pepper.
Coat chicken well; marinate 20 minutes (or up to overnight).
2. Cook rice
Rinse rice until water runs clear.
Simmer with water/broth and salt 12–15 minutes until fluffy.
Cover and rest 5 minutes.
3. Make herb sauce
Whisk yogurt, olive oil, lemon juice, garlic, herbs, salt, and pepper.
Chill until serving.
4. Grill chicken
Grill pan or outdoor grill on medium-high.
Cook chicken 5–7 minutes per side until golden and internal temp reaches 165°F (74°C).
Rest 5 minutes before slicing.
5. Assemble
Spoon rice onto plates
Top with sliced chicken.
Drizzle generously with creamy herb sauce.
🌿 Healthy Tips & Variations
Swap rice for quinoa or cauliflower rice
Add grilled zucchini or peppers on the side
Use yogurt-tahini blend for richer Mediterranean flavor
Make it dairy-free with coconut yogurt
🧮 Nutritional Information
Calories: ~420
Protein: 38 g
Carbs: 40 g
Fat: 12 g
Fiber: 2 g
Sodium: ~380 mg