40g Protein Mediterranean Chicken and Peppers

This Mediterranean Chicken and Peppers is a flavorful, high-protein meal made with tender chicken, colorful bell peppers, onions, garlic, herbs, and a bright lemon dressing. It’s simple enough for a weeknight dinner but flavorful enough to feel like a restaurant-style meal.

With a generous portion of chicken, this recipe can provide around 40g of protein per serving, depending on the exact ingredients and portion sizes.

Ingredients

For the Chicken

• 1½ lbs (680 g) boneless, skinless chicken breast
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon ground cumin
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon dried thyme
• 1 tablespoon fresh lemon juice

For the Vegetables

• 2 bell peppers, sliced
• 1 small red bell pepper, sliced
• 1 medium red onion, sliced
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Lemon Herb Finish

• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 2 tablespoons chopped fresh parsley
• ½ cup crumbled feta cheese, optional

Directions

1. Prepare the Chicken

Pat the chicken breasts dry with paper towels.

If they’re very thick, slice them horizontally or gently pound them to an even thickness. This helps them cook evenly.

Place the chicken in a bowl.

Add olive oil, oregano, paprika, garlic powder, cumin, salt, pepper, thyme, and lemon juice.

Toss thoroughly until the chicken is evenly coated.

Let it marinate for 15–30 minutes if you have time.

2. Cook the Chicken

Heat a large skillet over medium-high heat.

Add the chicken and cook for approximately 5–7 minutes per side, depending on thickness.

The chicken should reach an internal temperature of 165°F (74°C).

Transfer the chicken to a plate and let it rest for 5 minutes before slicing.

3. Cook the Peppers and Onion

Using the same skillet, add 1 tablespoon of olive oil.

Add the sliced bell peppers and red onion.

Cook for approximately 5–7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.

4. Add the Garlic

Add the minced garlic.

Cook for approximately 30–60 seconds, stirring continuously.

Be careful not to burn the garlic.

5. Combine Everything

Slice the rested chicken into strips.

Return the chicken to the skillet with the peppers and onions.

Toss everything together and cook for another 1–2 minutes.

6. Add the Mediterranean Finish

In a small bowl, mix the lemon juice, olive oil, and oregano.

Drizzle over the chicken and vegetables.

Sprinkle with fresh parsley and crumbled feta if desired.

7. Serve

Serve hot with your favorite Mediterranean sides.

What to Serve With It

For a balanced high-protein meal, serve the chicken and peppers with:

• Brown rice
• Quinoa
• Couscous
• Roasted potatoes
• Whole-grain pita
• Hummus
• Greek salad
• Tzatziki
• Steamed green vegetables

For a lower-carb option, serve it over cauliflower rice or alongside a large Greek salad.

Tips for Maximum Flavor

Don’t overcrowd the skillet: Give the chicken enough room to brown properly.

Let the chicken rest: This helps keep it juicy when sliced.

Use fresh lemon juice: It adds brightness that balances the olive oil and spices.

Don’t overcook the peppers: A little crispness gives the dish better texture.

Add feta at the end: Keeping it off the heat preserves its creamy, salty character.

Meal Prep

This recipe works particularly well for meal prep.

Divide the cooked chicken and vegetables into 4 meal containers.

Add rice, quinoa, or another grain if desired.

Keep tzatziki, feta, and fresh salad ingredients separate until serving.

Refrigerate and consume within 3–4 days.

Easy Variations

Mediterranean Chicken Bowls

Serve the chicken and peppers over rice with cucumber, tomatoes, olives, feta, and tzatziki.

Spicy Mediterranean Chicken

Add crushed red pepper flakes or cayenne to the seasoning.

Chicken & Chickpeas

Add 1 cup drained chickpeas during the final few minutes of cooking.

Creamy Tzatziki Chicken

Top each serving with a generous spoonful of homemade Greek yogurt tzatziki.

Sheet-Pan Version

Arrange seasoned chicken, peppers, and onions on a baking sheet and roast at 425°F (220°C) until the chicken reaches 165°F (74°C).

Tender, well-seasoned chicken, sweet roasted peppers, caramelized onions, fresh lemon, herbs, and creamy feta make this Mediterranean chicken dish a flavorful way to build a protein-rich meal.