Mediterranean Grilled Chicken & Veggies with Parmesan Sauce
Bring the flavors of the Mediterranean straight to your table with this Grilled Chicken & Veggies Bowl topped with a creamy, cheesy Parmesan sauce. Tender, perfectly grilled chicken breasts are paired with charred, colorful vegetables.
This recipe is:
High in protein and vitamins
Perfect for a light satisfying meal it’s quick and easy to prepare
Ideal for meal prep or weekend family dinners.
Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2–3
Ingredients
For the Chicken & Vegetables:
2 boneless, skinless chicken breasts (about 300g)
1 medium zucchini, sliced into rounds
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small red onion, thinly sliced
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon paprika
½ teaspoon dried oregano
Salt and black pepper, to taste
For the Parmesan Sauce:
½ cup grated Parmesan cheese
3 tablespoons Greek yogurt or cream
2 tablespoons olive oil
1 tablespoon lemon juice
1 small garlic clove, minced
¼ cup milk (or water for thinner consistency)
Salt and pepper to taste
Optional: pinch of nutmeg for extra flavor
Optional Garnish:
Fresh parsley or basil, chopped
Toasted pine nuts for crunch
Instructions
Step 1: Marinate the Chicken
1. In a small bowl, mix olive oil, garlic powder, paprika, oregano, salt, and pepper.
2. Rub the mixture evenly over the chicken breasts.
3. Let it marinate for 10–15 minutes at room temperature, or up to 1 hour in the fridge.
Step 2: Grill Chicken & Vegetables
1. Preheat a grill pan or outdoor grill to medium-high heat.
2. Grill chicken breasts for 6–7 minutes per side until internal temperature reaches 165°F (74°C). Remove and let rest for 5 minutes.
3. Toss zucchini, bell peppers, and red onion with olive oil, salt, and pepper.
4. Grill vegetables for 5–7 minutes, turning occasionally until tender and lightly charred.
Step 3: Make the Parmesan Sauce
1. In a small saucepan over low heat, combine Parmesan cheese, Greek yogurt (or cream), olive oil, lemon juice, garlic, and milk.
2. Stir continuously until the cheese melts and the sauce is smooth and creamy.
3. Season with salt, pepper, and a pinch of nutmeg if desired. Adjust consistency with more milk or water as needed.
Step 4: Assemble the Bowl
1. Slice the grilled chicken into strips.
2. In a serving bowl, layer grilled vegetables and top with chicken slices.
3. Drizzle generously with Parmesan sauce.
4. Garnish with fresh parsley or basil and toasted pine nuts for texture.
Tips & Tricks
Make it creamy but light: Use Greek yogurt in the sauce to reduce calories while keeping it creamy.
Extra flavor: Sprinkle smoked paprika or a little chili flakes over vegetables for a Mediterranean kick.
Meal prep: Grill chicken and veggies in advance; reheat and add sauce when serving.
Cheese swap: For a different flavor, try Pecorino Romano instead of Parmesan.
Serving ideas: Serve with quinoa, brown rice, or couscous for a complete meal.
Frequently Asked Questions (FAQs)
1. Can I bake the chicken and vegetables instead of grilling?
Yes! Bake at 400°F (200°C) for 20–25 minutes until chicken is cooked and vegetables are tender.
2. Can I make the Parmesan sauce ahead of time?
Yes, store in an airtight container in the fridge for 24 hours. Reheat gently before serving.
3. Is this recipe gluten-free?
Yes, naturally. Just ensure Parmesan cheese is gluten-free.
4. Can I make it vegetarian?
Skip the chicken and add grilled tofu, tempeh, or extra roasted vegetables.
5. How do I store leftovers?
Store grilled chicken and vegetables separately from the sauce in airtight containers in the fridge for up to 3 days.
Nutritional Information
Calories: 450 kcal
Protein: 38g
Carbohydrates: 15g
Fat: 25g
Fiber: 5g
Sugar: 6g
Sodium: 550mg