Here’s a high-protein, bodybuilder-friendly recipe for Grilled Chicken Skewers with Tzatziki
a flavorful, nutrient-packed meal loaded with lean protein, healthy fats, and gut-friendly probiotics to fuel muscle growth and recovery!
Ingredients
For the Chicken Skewers:
- 1 lb (450g) boneless, skinless chicken breasts (cut into 1-inch cubes)
- 1/4 cup plain Greek yogurt (or olive oil for dairy-free)
- 2 tbsp lemon juice
- 3 garlic cloves (minced)
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- Wooden or metal skewers
For the Tzatziki:
- 1/2 cup plain Greek yogurt (full-fat or low-fat)
- 1/2 cup grated cucumber (squeezed to remove excess water)
- 1 tbsp fresh dill (chopped)
- 1 garlic clove (minced)
- 1 tsp lemon juice
- 1 tsp olive oil (optional)
- Salt and pepper (to taste)
Optional Sides:
- Sliced veggies (bell peppers, red onion) for grilling
- Whole-grain pita or quinoa
Instructions
1. Marinate the Chicken:
- In a bowl, mix Greek yogurt, lemon juice, garlic, oregano, paprika, salt, and pepper.
- Add chicken cubes, coat evenly, and marinate for 30 minutes (or up to 4 hours in the fridge).
2. Prep Skewers:
- Soak wooden skewers in water for 10 minutes (to prevent burning).
- Thread chicken onto skewers (add veggies if using).
3. Grill:
- Preheat a grill or grill pan to medium-high heat.
- Grill skewers for 4-5 minutes per side, until chicken reaches 165°F (74°C).
4. Make the Tzatziki:
- Combine Greek yogurt, grated cucumber, dill, garlic, lemon juice, olive oil, salt, and pepper. Chill until serving.
5. Serve:
- Plate skewers with tzatziki and optional sides.
Macros (Per Serving – Chicken + Tzatziki)
- Calories: ~350-400 kcal
- Protein: ~50g (chicken + Greek yogurt)
- Carbs: ~5-8g (tzatziki + trace in marinade)
- Fats: ~10-12g (Greek yogurt + olive oil)
Why This Meal is Great for Bodybuilders
- Lean Protein Bomb: Chicken breast provides essential amino acids for muscle repair.
- Gut Health: Tzatziki’s probiotics (from Greek yogurt) support digestion and immunity.
- Low-Carb Flexibility: Perfect for cutting phases; add pita or quinoa for bulking.
- Quick & Versatile: Ready in 30 minutes and pairs with any veggies or grains.
Pro Tips
- Marinate Longer: For deeper flavor, marinate chicken overnight.
- Lower Fat: Use non-fat Greek yogurt in the tzatziki.
- Vegan Swap: Substitute chicken with tofu or tempeh; use coconut yogurt for tzatziki.
- Meal Prep: Grill extra skewers and store with tzatziki for 3-4 days.
- Air Fryer Option: Cook skewers at 375°F (190°C) for 10-12 minutes, flipping halfway.
- Boost Flavor: Add mint or parsley to tzatziki, or a dash of cumin to the marinade.
Fire up the grill and enjoy this Mediterranean-inspired, muscle-fueling feast! 🍢🥒💪