This article explores a delicious and easy-to-make Keto Greek Chicken recipe, perfect for those following a low-carb or ketogenic diet. This vibrant, one-pan meal brings the bold, fresh flavors of the Mediterranean to your table. Tender chicken thighs and low-carb vegetables are baked together in a zesty lemon-herb marinade, creating a flavorful and satisfying dish.
Why This Recipe Works
This Greek Lemon Chicken embodies the best that Mediterranean cuisine has to offer. Fresh, bright flavors, rich proteins, and low-carb vegetables all baked together on a single sheet pan make life easy and ridiculously delicious! Sheet pans simplify the process of cooking and make for minimal clean up. It’s an ideal way to make a flavorful Greek chicken recipe.
Key Benefits
- Easy: Everything cooks together on one sheet pan for easy prep and cleanup.
- Quick: It’s ready in under an hour with very little effort.
- Flavorful: The bright, tangy lemon and savory Greek herbs pack in tons of flavor.
- Succulent chicken: Roasting chicken thighs in the oven always results in tender, juicy meat.
- Delectable vegetables: The cauliflower and zucchini soak up the marinade and the juices, becoming melt-in-your-mouth delicious.
- High protein: With 34 grams of protein per serving, it’s great for low carb and high protein diets.
- Meal Prep Friendly: This recipe is perfect for meal prep; simply place each portion of the chicken into an airtight container and store for up to 5 days.
Ingredients
- Chicken Thighs: Bone-in, skin-on chicken thighs are recommended for the best flavor and juiciness. Boneless, skinless chicken thighs can be used, but the cook time will need to be adjusted.
- Vegetables: Cauliflower and zucchini stand up well to roasting at high temperatures. Other good options are broccoli and Brussels sprouts. Green bell pepper, red onion, and cherry tomatoes also work well.
- Lemon: Fresh lemon zest and juice are essential for the best flavor in the marinade.
- Seasonings: Salt, pepper, dried parsley, basil, marjoram, and ground nutmeg create the classic Greek flavor profile. Some recipes also incorporate garlic, paprika, and even cinnamon. You can add other herbs like dill, peppermint or chives.
- Marinade: Extra virgin olive oil, lemon juice, apple cider vinegar, garlic powder, kosher salt, black pepper, fresh dill, and minced garlic.
- Optional Toppings: Olives, feta cheese, and chopped tomatoes can be added for extra flavor. Tzatziki dressing is another great addition.
Step-by-Step Instructions
Here are two variations on the recipe, one using a sheet pan and the other using a cast-iron skillet.
Sheet Pan Greek Lemon Chicken
- Whisk the Marinade: In a medium bowl, whisk together the olive oil, lemon zest, lemon juice, garlic, salt, pepper, parsley, basil, marjoram, and nutmeg.
- Prepare the Sheet Pan: Preheat the oven to 400ºF (200ºC). Spread the cauliflower and zucchini (or other desired vegetables) out on a large rimmed sheet pan.
- Drizzle the Vegetables: Drizzle half of the marinade over the vegetables and toss to combine.
- Add the Chicken: Place the chicken on top of the vegetables, evenly spaced apart. Sprinkle with salt and pepper.
- Coat the Chicken: Spoon the remaining marinade over the chicken and spread over each thigh to coat.
- Bake: Bake for 30 to 35 minutes, until the skin of the chicken is golden brown and the internal temperature reaches 165°F (74°C) on an instant read thermometer. For extra crispy skin, you may opt to broil the chicken for the last 4 minutes of cooking.
- Add Toppings: Sprinkle the olives, feta, and chopped tomato over the pan and bake another 5 minutes, until heated through.
Greek Chicken Bowls (Cast Iron Skillet)
- Marinate the Chicken: In a sealable container, combine cubed chicken breast with olive oil, lemon juice, red wine vinegar, Greek seasoning (or a homemade blend of salt, pepper, dried oregano, dried thyme or rosemary, garlic, paprika, and sometimes even cinnamon), and salt. Marinate in the refrigerator for at least 30 minutes, or up to overnight.
- Prepare the Tzatziki: In a medium bowl, stir together Greek yogurt, grated Persian cucumber, grated garlic, lemon zest, lemon juice, minced dill, salt, and black pepper. Refrigerate until ready to serve.
- Make the Red Wine Vinegar Dressing: In a small bowl, whisk together olive oil, red wine vinegar, minced oregano, and salt.
- Cook the Chicken: Heat a 10-inch or larger cast-iron skillet over medium-high heat. Add the chicken and marinade to the skillet. Cook for 3 to 4 minutes per side, until the chicken is brown and its internal temperature reaches 165°F (74°C).
- Assemble the Bowls: Divide the chicken among individual serving bowls. Top with diced cucumber, halved cherry tomatoes, thinly sliced red onion, pitted Kalamata olives, and feta cheese. Drizzle with red wine vinegar dressing and serve with tzatziki sauce.
Tips for Success
- Bone-in vs. Boneless Chicken: If using boneless chicken thighs, roast the cauliflower by itself for 10 minutes first, so it’s tender enough when the chicken is done. Boneless thighs take only about 20 minutes to cook.
- Evenly Sized Vegetables: When prepping the vegetables, try to make the cauliflower florets an even size, no bigger than 2 inches. This helps everything cook through more thoroughly and evenly.
- Bare Pan vs. Parchment Paper: The meat and veggies get more delicious caramelization when they are against the hot pan.
- Marinade Versatility: The marinade for this Greek Lemon Chicken is so good, it can be used on fish and pork too. It can even be used as a nice light vinaigrette for salad!
- Marinating Time: While 24 hours is the recommended marinate time, 3 hours is long enough to infuse flavor and tenderization.
- Broiler Pan: Be sure to use a broiler pan for crispy skin! If you don't have a broiler pan, place a folded cooling rack inside of a large baking sheet.
Variations and Substitutions
- Dairy-Free/Paleo/Whole30: Replace the feta cheese and sour cream (if using in a marinade) with coconut cream. To make coconut cream, place a can of full-fat canned coconut milk in the fridge for 24 hours (you may need 2 cans) and scoop out the coagulated cream.
- Other Vegetables: Feel free to experiment with other low-carb vegetables like bell peppers, asparagus, or mushrooms.
- Different Protein: The marinade works well with fish, pork, or even tofu for a vegetarian option.
Storing and Reheating Leftovers
Store leftovers in an airtight container and refrigerate for up to 4 days. To reheat, simply warm in the microwave. The vegetables heat up much faster than the chicken so be mindful of that. Leftovers can also be placed in a freezer-safe container and freeze for up to 3 months. Thaw before reheating.
Nutritional Information
A serving of this Keto Greek Chicken recipe typically contains around 5.1g net carbs. This may vary depending on the specific ingredients and portion sizes used.
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