Mediterranean lemon chicken with creamy yogurt tahini sauce
This is a classic Mediterranean-style chicken—juicy, lemony, and herb-packed—served with a cool, creamy yogurt-tahini sauce that balances everything beautifully. It’s light but satisfying, great for lunch or dinner, and fits perfectly into a healthy Mediterranean diet.
⏱️ Time Required
Prep time: 15 minutes
Marination time: 20–30 minutes (optional but recommended)
Cooking time: 18–20 minutes
Total time: ~45 minutes
🛒 Ingredients
For the chicken:
500 g chicken breast (or thighs), sliced
2 tbsp olive oil (you can reduce to 1 tbsp)
2 tbsp fresh lemon juice
1 tsp lemon zest
2 cloves garlic, minced
1 tsp dried oregano
½ tsp dried thyme
½ tsp paprika (optional, not spicy)
Salt to taste
Black pepper to taste
For the yogurt tahini sauce:
½ cup thick plain yogurt (Greek-style preferred)
1½ tbsp tahini
1 tbsp lemon juice
1 small garlic clove, grated
2–3 tbsp water (to thin)
Salt to taste
Optional sides (very Mediterranean):
Cucumber & tomato salad
Whole wheat pita or brown rice
Steamed vegetables or roasted potatoes
👩🍳 Instructions
Step 1: Marinate the chicken
1. In a bowl, mix olive oil, lemon juice, zest, garlic, oregano, thyme, paprika, salt, and pepper.
2. Add chicken and coat well.
3. Cover and rest for 20–30 minutes (or cook immediately if short on time).
Step 2: Cook the chicken
Heat a non-stick pan on medium heat.
Add chicken and cook 4–5 minutes per side until golden and fully cooked.
Don’t overcrowd the pan—cook in batches if needed.
Rest the chicken for 2–3 minutes before serving.
Step 3: Make the sauce
1. Whisk yogurt, tahini, lemon juice, garlic, and salt.
2. Add water slowly until smooth and pourable.
3. Taste and adjust lemon or salt.
Step 4: Serve
Plate chicken
Drizzle generously with yogurt tahini sauce
Garnish with parsley or olives (optional)
⭐ Tips for Best Results
Don’t overcook—chicken dries fast.
Yogurt sauce tastes even better after 10 minutes rest.
If avoiding oil: use grill pan or air fryer.
Add chickpeas or quinoa to make it a full bowl meal.
❓ Frequently Asked Questions
Q: Can I make this oil-free?
Yes. Use a non-stick pan or air fryer. Brush pan lightly or use water sauté.
Q: Can I use yogurt instead of tahini?
You can, but tahini gives the authentic Mediterranean flavor.
Q: Is this spicy?
No. Completely mild and skin-friendly.
Q: Can I meal prep this?
Yes! Keeps well for 2–3 days in fridge.
🥗 Nutritional Information
Calories: 420 kcal
Protein: 38 g
Carbohydrates: 10 g
Fat: 22 g
Fiber: 2 g
Calcium: Good (from yogurt & tahini)