Healthy High-Protein Grilled Chicken with White Sauce & Veggies
Juicy lemon-herb grilled chicken served with creamy garlic yogurt sauce and Mediterranean-style sautéed or roasted vegetables.
🕒 Time Required
Prep time: 15 minutes
Marinating time: 30 minutes (recommended)
Cook time: 15 minutes
Total time: ~1 hour
🧾 Ingredients
Grilled Chicken (High Protein)
2 boneless skinless chicken breasts
2 tbsp olive oil
2 tbsp lemon juice
1 tsp lemon zest
2 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika
Salt & black pepper to taste
Creamy White Yogurt Sauce
¾ cup Greek yogurt (thick, plain)
1 tbsp olive oil
1 small garlic clove, grated
1 tbsp lemon juice
Salt to taste
Optional: chopped dill or parsley
Mediterranean Veggies
1 zucchini, sliced
1 bell pepper, sliced
1 cup broccoli or green beans
1 tbsp olive oil
Salt & pepper
👩🍳 Instructions
1. Marinate the Chicken
Mix olive oil, lemon juice, zest, garlic, oregano, paprika, salt, and pepper.
Coat chicken well and marinate 30 minutes.
2. Grill the Chicken
Heat grill pan or outdoor grill on medium heat.
Grill chicken 6–7 minutes per side until golden and cooked through.
Rest 5 minutes, then slice.
3. Make White Sauce
In a bowl, whisk yogurt, olive oil, garlic, lemon juice, salt, and herbs.
Chill for best flavor.
4. Cook Veggies
Sauté veggies in olive oil with salt & pepper for 6–8 minutes, or roast at 200°C (400°F) for 15 minutes.
5. Serve
Plate grilled chicken with veggies.
Drizzle generously with white sauce.
💡 Tips & Variations
Extra protein: Add boiled eggs or chickpeas
Low-fat option: Use low-fat Greek yogurt
Meal prep: Keeps well 3 days refrigerated
No grill: Pan-sear or air-fry chicken
❓ frequently Asked Questions FAQ
Is this good for gym / fat loss?
Yes! High protein, low sugar, healthy fats.
Can I make sauce dairy-free?
Yes — use thick almond or coconut yogurt.
Can I add carbs?
Serve with quinoa, brown rice, or whole-wheat pita.
🥦 Nutrition information
Calories: ~420 kcal
Protein: ~45 g
Carbs: ~12 g
Fats: ~20 g