Grilled Chicken Thighs served with Greek Yogurt

Juicy grilled chicken thighs, perfectly charred on the outside while remaining tender on the inside, are served with a cooling Greek yogurt adding creamy richness to each bite, and a Meditarenean simple salad on the side. The chicken skin is beautifully golden and crispy, having absorbed all the flavours from of marinade of garlic, lemon, and herbs.

The Greek yogurt accompaniment is thick and velvety, enhanced with fresh minced garlic, a splash of olive oil, chopped dill, and a touch of lemon zest. This tangy sauce provides a refreshing contrast to the smoky, grilled chicken while adding a luxurious mouthfeel to every bite. On the side, a vibrant Mediterranean salad brings freshness and crunch to the plate. Seasonal cucumbers, juicy tomatoes, and red onions are tossed in a light vinaigrette of lemon juice and olive oil.

This protein-packed, low-carb meal strikes a perfect balance between rich and light elements, making it suitable for both casual family dinners and entertaining guests. Each component complements the others, creating a harmonious blend of flavours and textures that’s both satisfying and wholesome.

To maintain the low-carb profile while maximizing nutritional value, the meal features a selection of non-starchy vegetables. Fresh cucumber slices, tomatoes, and red onions providing essential vitamins and probiotics while keeping carbohydrate content minimal. A drizzle of extra virgin olive oil adds healthy fats and enhances the Mediterranean flavours.

This meal delivers approximately 35 grams of protein per serving, primarily from the chicken thighs and Greek yogurt, while keeping net carbs under 7 grams. The combination of high-quality protein and healthy fats promotes satiety, making it an excellent choice for those focusing on muscle maintenance while managing their carbohydrate intake.

The entire dish proves that low-carb eating doesn’t mean sacrificing flavor or satisfaction, offering a nutrient-dense meal that’s both delicious and aligned with fitness goals.

Chicken thighs marinade

For a juicy and aromatic taste, you need to marinate the chicken in the following ingredients:

• 5 Fresh garlic cloves. This is the aromatic foundation of the dish ; select fresh cloves for superior flavor.
• Mediterranean spice blend: smoked paprika, tomato paste, a large handful of basil, salt, and pepper.
• 1 whole red onion : diced in medium pieces.
• High-quality extra virgin olive oil : binds the flavors and ensures they coat the chicken evenly.
• Fresh lemon juice : necessary to keep the chicken tender while cooking.

Step by step instructions

Begin by preparing your chicken thighs. Select 4 medium pieces preferably with skin and bone. Boneless chicken can be used as well. Wash thoroughly the chicken with salt, white vinigar and water and dry. Then make shallow cuts to help the marinade penetrate deeper. Season with salt and pepper on both sides and add 4 tabelspoons of olive-oil.

The marinade is where the magic happens. In a food processor preferably, blend together a fresh handful of basil, minced garlic – about 5 cloves for intense flavor, the tomato paste, smoked paprika and the juice of one lemon.

Now comes the patient part – marinating. Submerge the chicken thighs in the processed marinade, ensuring each piece is well-coated. Cover the bowl with plastic wrap and let it rest in the refrigerator. While 1 or 2 hours will do the job, leaving it overnight allows the flavors to fully penetrate the meat and create more tender results.

In a medium bowl mix together 2 tablespoons of lemon juice, salt, pepper and 2 tablespoons of oilve oil with the creamy Greek yogurt. A freshly minced dill would be a great addition to the jogurt of available.

As for the salad, dice a medium cucumber, two tomatoes and one red onion. You can also use cherry tomatoes instead to add more sweeteness to the salad. Mix all the vegetables together and add on top a couple of tablespoons of minced parsely for a vibrant flavour. Season with salt, pepper, olive oil and lemon juice that serves as a vinigraitte.

Thirty minutes before grilling, remove the chicken from the refrigerator to take the chill off. Meanwhile, pre-heat the oven for medium-high heat, around 180°C. Line the chicken on the pan with skin facing upwards and add to the sides one diced onion. Let the chicken grilling for arout 40 minutes until its golden and perfectly done.

Finally, serve your chicken thighs garnished with salad on the side alongside the grilled onions . Add few teaspoons of the Greek yogurt on the top of the chicken and bon appetit!