FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Mediterranean Chicken Recipe
• Ingredients & Substitutions
• How To Make Mediterranean Chicken
• Expert Tips
• Storage Instructions
• Serving Suggestions
• More Mediterranean Chicken Recipes
• My Favorite Tools For This Recipe
• Mediterranean Chicken Recipe Recipe card
• Recipe Reviews

This Mediterranean chicken recipe is my take on a Mediterranean-inspired, healthy dinner in one pan. This is one of my husband’s favorite flavor profiles (we loved them on our travels to Italy, Spain, and Israel), and one-pan meals are some of my favorites, so I make this often to combine both. It may not be authentic, but I think it’s got all the Mediterranean vibes.

With a tangy Mediterranean chicken marinade and tons of toppings (like tomatoes, olives, red onions, feta cheese, and fresh basil), this dish offers a lot of variety in an easy way. But my favorite part? It’s super fast, so I can whip up a chopped Mediterranean salad or a classic Greek salad and say dinner is done!

Why You’ll Love My Mediterranean Chicken Recipe

• Bright Mediterranean flavors – Between the herbs, garlic, fruity olive oil, and tangy balsamic vinegar, this chicken captures all the classic flavors I remember from traveling in the region.
• Melt-in-your-mouth tenderness – The balsamic vinegar helps tenderize the meat (it’s the same reason I use it in my balsamic steak marinade ) and makes every bite more juicy.
• Fresh and vibrant toppings – I put tons of extras on this chicken for a fresh finish, but you can easily change it up with other Mediterranean toppings like pepperoncinis, pine nuts, roasted red peppers , or even hummus or tahini sauce . You can also customize the toppings, so everyone in the whole family can decide what they want.
• Quick and easy preparation – I can marinate with the quick 4-ingredient Mediterranean chicken marinade in advance, so this recipe is one of my favorite back-pocket options for dinner. It only takes 10 minutes to prep upfront and 10 minutes to cook after marinating!
• Perfect for any occasion – Make this recipe as an easy weeknight dinner, a meal prep for lunch, or a casual dinner for guests. It’s always a hit.

Ingredients & Substitutions

Here I explain the best ingredients for Mediterranean style chicken, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Mediterranean Chicken Marinade:

• Olive Oil – I use extra virgin olive oil for a classic Mediterranean flavor, but you could use avocado oil or your preferred oil.
• Balsamic Vinegar – This is my secret to super tender chicken and a deliciously sweet and tangy depth. Be sure to use a high-quality vinegar that doesn’t have added sugar. You could also use white wine vinegar, red wine vinegar, or lemon juice — any of these which will also tenderize but will have a different flavor.
• Garlic – Fresh garlic really pops here, but if you’re short on time, 2 teaspoons of jarred minced garlic or 1/2 teaspoon of garlic powder will do the trick.
• Italian Seasoning – You can purchase it, but I like to make a big batch of homemade Italian seasoning , since I use it so often.
• Sea Salt & Black Pepper

The Chicken & Toppings:

• Chicken Thighs – I used boneless skinless chicken thighs this time, but you can also use chicken breast or even bone-in thighs. The cook time will vary if you use other cuts.
• Roma Tomatoes – I prefer these for topping my Mediterranean chicken recipe because they have fewer seeds than many other varieties, but any other kind of tomato can work. You could even use leftover roasted cherry tomatoes or sun-dried tomatoes !
• Black Olives – My recipe calls for regular black olives, but feel free to use kalamata olives or green olives.
• Onions – Red onions are the best for true Mediterranean dishes, but you want less bite, use white or yellow onions.
• Feta Cheese – Adds a tangy, salty kick. Feel free to skip it if you need a dairy-free version.
• Fresh Basil – Cut a couple tablespoons into ribbons and reserve more for garnish. Other fresh herbs are great too, like fresh parsley or oregano. But I have to have basil!

How To Make Mediterranean Chicken

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Make the Mediterranean chicken marinade. In a large bowl, whisk together the olive oil, balsamic, garlic, sea salt, black pepper, and Italian seasoning.
2. Marinate the chicken. Add the chicken thighs to the marinade. Marinate them for at least 1 hour.

1. Cook the chicken. Heat more olive oil in a large skillet . Shake off any excess marinade from the thighs and place them into the skillet in a single layer. Sear on both sides.
2. Add the toppings. Top your Mediterranean chicken recipe with tomatoes, olives, onions, feta, and basil ribbons. I like to add a few clusters of whole basil leaves as well to make it pretty!

Expert Tips

Mediterranean chicken recipes are some of the easiest to make, and I only have a few simple tips for that perfect meal!

• Marinate for the right amount of time. You need at least 1 hour for the flavors to develop, but don’t go longer than 24 hours, or the chicken will get mushy. If you’ll be marinating for more than an hour, place in the fridge for safety.
• Use a meat thermometer. I use this instant read meat thermometer to check that the chicken is done. For dark meat like chicken thighs, I recommend an internal temperature of at least 170 degrees F (in the thickest part, as that’s when dark meat becomes juicy.
• Don’t overcrowd the pan. To achieve that perfect sear, cook the chicken in batches if necessary, allowing each piece enough space to brown evenly without steaming.

Storage Instructions

• Store: Keep any leftovers in the refrigerator for up to 2-3 days. Wait to add toppings until right before serving, and if you can, they taste better chopped fresh.
• Meal prep: I often use this chicken as an easy chicken meal prep idea for lunches. Just be sure to store the toppings separately until ready to enjoy.
• Reheat: Warm the Mediterranean chicken thighs in a hot skillet or microwave, without the toppings. Add the toppings after reheating.
• Freeze: You can freeze the chicken itself in a zip lock back or container for up to 3 months. Don’t freeze the toppings, as it would ruin their texture.

LEFTOVER IDEA: Turn it into a salad!

Chop any leftover chicken and use it to make my creamy Mediterranean chicken salad !

Serving Suggestions

So you’ve got your juicy Mediterranean chicken ready to go — now let’s talk side dishes! Here are some good ones to pair with it:

• Vegetables – My go-to veggies for this dish are roasted asparagus and sauteed zucchini , but some simple sauteed green beans or fried brussels sprouts would be just as yummy.
• Mediterranean Sides – If I have company over, I make some baked feta as an appetizer, and serve the chicken with Greek lemon potato wedges .
• Salads – Naturally (and like I mentioned above), my Mediterranean salad or Greek salad go best with this dish. But I also enjoy it with Italian-inspired salads, like burrata salad or artichoke salad .
• Rice – For a more filling option, serve with white or brown rice. I like to swap it for riced cauliflower (or use frozen cauliflower rice if you’re in a hurry).

More Mediterranean Chicken Recipes

If you like this fresh cuisine, check out some of my other Mediterranean-inspired chicken recipes for your dinner rotation:

Grilled Chicken Kabobs

Balsamic Chicken

Bruschetta Chicken

Crock Pot Tuscan Chicken

My Favorite Tools For This Recipe

• Large Skillet – The larger size gives chicken enough space to cook.
• Instant Read Meat Thermometer – This one that I have reads fast, so there’s no risk to overcooking foods while waiting for a reading.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Chicken marinade:

• 1/3 cup Olive oil ▢
• 3 tbsp Balsamic vinegar ▢
• 4 cloves Garlic (minced) ▢
• 2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1 tbsp Italian seasoning ▢
• 2 lb Boneless skinless chicken thighs ▢

Assembly:

• 1 tbsp Olive oil ▢
• 2 medium Roma tomatoes (diced) ▢
• 1/3 cup Black olives (sliced) ▢
• 2 tbsp Red onions (diced) ▢
• 1/4 cup Feta cheese (crumbled) ▢
• 2 tbsp Fresh basil (cut into ribbons) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, whisk together the olive oil, balsamic, minced garlic, salt, pepper, and Italian seasoning for the marinade. Add the chicken thighs and move around to coat. Cover and marinate for at least 1 hour , up to 24 hours. (Place in the fridge if it will be longer than 1 hour.)
2. Heat olive oil in a large skillet over medium-high heat. Shake off excess marinade from the chicken thighs and place them in a single layer on the skillet. Sear for 5-6 minutes per side (reduce heat if the chicken browns too much), until internal temperature reaches 165 degrees F (74 degrees C).
3. Top the chicken with tomatoes, olives, onions, crumbled feta, and basil ribbons, in that order.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2 chicken thighs with toppings

Nutrition information is calculated with 1/3 of the marinade as the rest is discarded.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Mediterranean Chicken Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Mediterranean Chicken Recipe

This easy Mediterranean chicken recipe has a quick 4-ingredient chicken marinade and fresh, bright toppings! Simple, flavorful, and so juicy.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/mediterranean-chicken/

Ingredients

Chicken marinade:

• 1/3 cup Olive oil
• 3 tbsp Balsamic vinegar
• 4 cloves Garlic (minced)
• 2 tsp Sea salt
• 1/2 tsp Black pepper
• 1 tbsp Italian seasoning
• 2 lb Boneless skinless chicken thighs

Assembly:

• 1 tbsp Olive oil
• 2 medium Roma tomatoes (diced)
• 1/3 cup Black olives (sliced)
• 2 tbsp Red onions (diced)
• 1/4 cup Feta cheese (crumbled)
• 2 tbsp Fresh basil (cut into ribbons)

Instructions

1. In a large bowl, whisk together the olive oil, balsamic, minced garlic, salt, pepper, and Italian seasoning for the marinade. Add the chicken thighs and move around to coat. Cover and marinate for at least 1 hour , up to 24 hours. (Place in the fridge if it will be longer than 1 hour.)
2. Heat olive oil in a large skillet over medium-high heat. Shake off excess marinade from the chicken thighs and place them in a single layer on the skillet. Sear for 5-6 minutes per side (reduce heat if the chicken browns too much), until internal temperature reaches 165 degrees F (74 degrees C).
3. Top the chicken with tomatoes, olives, onions, crumbled feta, and basil ribbons, in that order.

Maya’s Recipe Notes

Serving size: 2 chicken thighs with toppings

Nutrition information is calculated with 1/3 of the marinade as the rest is discarded.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)