Do you want a quick and delicious dinner that is rich in protein, low in carbohydrates, and low in calories?

Well, you are in the right place!

This is the easiest and yummiest high-protein chicken recipe. Tender grilled chicken breast with homemade tzatziki!

Why We Love Chicken

Chicken is widely recognized as a high-protein food source—different cuts of chicken offer varying amounts of protein per 100 grams when cooked. Skinless chicken breast stands out with approximately 31-32 grams of protein, making it a particularly protein-dense option where a significant portion of its calories comes from protein. Other cuts, like skinless chicken thighs and drumsticks, contain around 23-25 grams of protein per 100 grams, while chicken wings also provide a substantial amount, ranging from 24-30 grams.

Due to its high protein content, coupled with relatively low fat and calorie counts (especially in skinless breast), chicken is a favored choice for individuals aiming to build or maintain muscle mass, manage their weight by promoting feelings of fullness, and ensure they meet their daily protein requirements. While slight variations in protein content can occur based on the specific cut and data source, chicken consistently ranks as an excellent and readily available source of high-quality protein.

The Forever Favorite Tzatziki

Tzatziki (Greek: τζατζίκι) is a traditional Greek sauce or dip made primarily from Greek yogurt, grated cucumber, garlic, and olive oil. It's often seasoned with salt and sometimes includes lemon juice, vinegar, and various fresh herbs like dill, mint, or parsley.

Tzatziki offers several health advantages beyond its delightful taste and refreshing qualities. Since it’s based on yogurt, especially varieties containing live and active cultures, it serves as a good source of probiotics, which can positively influence gut health by aiding digestion and potentially strengthening the immune system. Compared to many richer sauces, tzatziki made with lower-fat yogurt is also relatively low in calories and fat, presenting a healthier option. Cucumber contributes to hydration due to its high water content, while yogurt provides calcium and some B vitamins, and cucumber offers trace amounts of vitamins and minerals.

Also, the garlic in tzatziki is recognized for its potential antioxidant and anti-inflammatory effects, possibly benefiting heart health and immunity. The use of fresh herbs like dill or mint further enhances its nutritional profile with additional antioxidants and anti-inflammatory compounds. While the specific nutritional benefits can vary depending on the recipe, particularly the type of yogurt and amount of olive oil used, incorporating tzatziki can be a flavorful way to add some beneficial elements to your diet.

It is served cold and is a very popular side to grilled meats (like gyros and souvlaki), vegetables, and pita bread. And due to its refreshing and cooling qualities, it’s extremely enjoyable when the weather gets warmer.

The origin of tzatziki can be traced back to Greece, and similar yogurt-based sauces are found in the cuisines of Southeastern Europe and West Asia, often with slight variations in ingredients and preparation.

Ingredients

For the marinade

2 tbsp mustard

2 tbsp yogurt

a little olive oil

Dried herbs (oregano, thyme, rosemary)

Salt and pepper.

For the tzatziki

1 grated cucumber

1/2 yogurt 2%

1 tbsp olive oil + 1 tbsp vinegar

Salt – pepper – garlic powder

(If you are not a fan of garlic, you can replace it with thyme, oregano, or paprika)

Instructions

• Place the chicken in the marinade and refrigerate for at least 30 minutes (the longer, the better).
• Bake the chicken in the oven or in the air fryer (wherever you bake it, pay attention to the cooking time; the chicken should not be cooked for too long to preserve its moisture!)
• Serve the chicken with the homemade tzatziki and enjoy!

Tip: You can keep the chicken breasts in the marinade in the refrigerator for 2-3 days and use them whenever you want to cook them