Grilled Chicken and Vegetable Skewers
Tender chicken and colorful vegetables marinated in a zesty Mediterranean blend of lemon, garlic, and oregano. These low-sodium skewers are grilled to perfection for a light, healthy, and incredibly flavorful meal.
For 4 servings
Prepare the marinade
- In a large bowl, whisk together the olive oil, fresh lemon juice, minced garlic, dried oregano, black pepper, and salt.
- This creates a bright, flavorful marinade that will tenderize the chicken and season the vegetables without excess sodium.
Marinate the chicken and vegetables
- Add the cubed chicken, zucchini rounds, bell pepper squares, and red onion chunks to the bowl with the marinade.
- Toss everything gently until the chicken and vegetables are evenly coated.
- Cover the bowl and let it marinate in the refrigerator for at least 15 minutes, or up to 4 hours for more flavor. Do not add cherry tomatoes yet.
Assemble the skewers
- Preheat your grill to medium-high heat (around 400°F or 200°C).
- Thread the marinated chicken and vegetables onto the skewers, alternating between items.
- Add a cherry tomato to the end of each skewer. Try not to pack the items too tightly to ensure even cooking.
Grill the skewers
- Lightly oil the grill grates to prevent sticking.
- Place the skewers on the preheated grill.
- Cook for 10-15 minutes, turning every 3-4 minutes, until the chicken is cooked through and the vegetables are tender-crisp with nice char marks.
- The internal temperature of the chicken should reach 165°F (74°C).
Rest and serve
- Remove the skewers from the grill and let them rest for a few minutes.
- Serve warm with your favorite sides like quinoa, a fresh salad, or pita bread.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Cut your chicken and vegetables into uniform sizes to ensure they cook evenly on the grill.
- 2If using wooden skewers, always soak them in water for at least 30 minutes to prevent them from burning.
- 3Don't overcrowd the skewers. Leave a little space between pieces for better heat circulation and a nice char.
- 4For meal prep, you can chop the vegetables and marinate the chicken a day in advance. Assemble the skewers just before grilling.
- 5Let the chicken rest for 5 minutes after grilling. This allows the juices to redistribute, resulting in more tender meat.
Adapt it for your goals.
Vegetarian
Replace the chicken with 1-inch cubes of firm tofu or paneer. Marinate for at least 30 minutes before grilling.
high proteinHigh protein
Increase the amount of chicken to 900g (2 lbs) and use slightly fewer vegetables to boost the protein content per serving.
quickQuick
Use a store-bought, low-sodium Greek or Italian vinaigrette as a quick marinade instead of making one from scratch.
kid friendlyKid friendly
Use milder vegetables like yellow bell peppers and mushrooms, and skip the red onion. Serve with a side of yogurt dip.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a high-quality lean protein that is essential for building and repairing tissues, supporting muscle mass, and keeping you full.
Rich in Vitamins and Minerals
The variety of colorful vegetables like bell peppers and zucchini provides essential vitamins A and C, antioxidants, and minerals that support overall health.
Heart-Healthy Fats
Made with extra virgin olive oil, this recipe contains monounsaturated fats which are known to support cardiovascular health.
Low in Sodium
By using minimal salt and relying on herbs, garlic, and lemon for flavor, this recipe is a great choice for those monitoring their sodium intake for better blood pressure control.
Frequently asked questions
Yes, they are very healthy. They are packed with lean protein from the chicken, loaded with vitamins and fiber from the vegetables, and use heart-healthy olive oil. This low-sodium version is excellent for a balanced diet.