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Experience the joy of perfectly Grilled Mediterranean Chicken with a crispy, herb-infused exterior giving way to incredibly tender, juicy meat beneath. This Mediterranean Grilled Chicken recipe offers a symphony of aromatic herbs and spices that transport you straight to the sun-drenched shores of the Mediterranean.

Craving a satisfying dinner that doesn’t compromise your health goals? This recipe delivers incredible flavor while providing clean, wholesome nutrition. What sets this dish apart is its exceptional protein profile coupled with anti-inflammatory Mediterranean herbs that nourish your body from within. Ready to transform ordinary chicken into an extraordinary Mediterranean meal that supports your whole-body health?

Key Takeaways:

How to create the perfect Mediterranean herb rub that infuses deep flavor without added sugars or unhealthy additives.
The two-stage cooking technique (oven then grill) that ensures incredibly tender Mediterranean Chicken with crispy, flavorful skin.
How to prevent Mediterranean Grilled Chicken from falling apart during grilling, solving a common frustration with tender grilled meats.
The optimal resting method that preserves juiciness while preparing the chicken for a perfect Mediterranean-style sear.
How to store extra Mediterranean spice rub to elevate future meals with minimal effort, extending the Mediterranean flavor to other proteins or vegetables.

Overview:

This Mediterranean Grilled Chicken recipe combines the best of both worlds: the slow, tender cooking of the oven with the unmatched flavor of the grill. The carefully selected blend of authentic Mediterranean herbs and spices creates a robust flavor profile that eliminates the need for excessive salt or artificial flavors. By using the two-stage cooking method, you’ll achieve perfectly cooked Mediterranean chicken that remains juicy on the inside while developing a delicious charred exterior. This recipe not only delivers exceptional Mediterranean taste but also provides a protein-rich meal that supports muscle maintenance and overall health without spiking blood glucose levels.

Recent Health Research

A comprehensive review published in the journal Nutrients found that the Mediterranean dietary pattern, which prominently features herbs like rosemary and oregano (key ingredients in our Mediterranean Grilled Chicken recipe), significantly reduces the risk of certain pathologies, including cancer and cardiovascular disease. The researchers demonstrated that this dietary pattern achieves these benefits through a healthy profile of fat intake, low proportion of carbohydrates, low glycemic index, high content of dietary fiber, and powerful antioxidant and anti-inflammatory compounds. The protein-forward nature of this Mediterranean chicken dish, combined with these beneficial herbs, aligns perfectly with the study’s findings that the Mediterranean diet could be used in public health nutrition policies to prevent micronutrient deficiencies in vulnerable population groups.

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Ingredients List for Mediterranean Grilled Chicken

Main Ingredients:

2 chicken leg quarters or any chicken pieces, breast, drum, or thigh

Ingredients for the Mediterranean Rub (this makes more rub than you will need so store the extra rub in a spice jar):

1 Tbsp. Dried Organic Rosemary
1 Tbsp Dried Organic Oregano
1 tsp. coriander
1 tsp cumin
1 tsp paprika
1 tsp onion powder
1 tsp garlic powder
½ tsp sea salt (optional)
½ tsp black pepper (optional)

Step-by-Step Instructions for Mediterranean Grilled Chicken

Preheat oven to 350°F
Mix the Mediterranean Rub ingredients together and season the chicken leg quarters with the rub. Save the leftover rub in an airtight spice jar for later.
Place the leg quarters in a baking pan and cover with aluminum foil
Bake for 45 minutes covered. Turn the oven off and uncover the chicken. Let the chicken rest for 20 minutes in the oven. This dries out the skin, and keeps the skin from coming off when you put the chicken on the BBQ.
Remove the chicken leg quarters with a pair of tongs. They will be soft and may start to fall apart. I use a grill basket to grill the chicken. The chicken is fully cooked and so moist and tender that it may fall apart and be lost to the flames if you don’t use a grill basket.
Grill on the BBQ until the outside is crispy with areas of char. Usually 2-3 minutes on each side.
Serve your Mediterranean Grilled Chicken with your favorite vegetable and a salad for a complete meal.

Glucose Curve Revelation: The Hidden Longevity Benefit of Mediterranean Protein

As you can see from the graph, my glucose started at its baseline of around 86 at about 10 a.m. By a little before 11am, about 10:45am, it topped out at 95 for a rise of a little less than 10 points and then slowly returned back to baseline or a little below baseline at 82 by about an hour and a half after I ate our Mediterranean Grilled Chicken.

This is an excellent glucose curve and what it shows is that when we eat protein, it does very little to increase our glucose because it doesn’t have any carbohydrates. This Mediterranean Grilled Chicken is an excellent choice for stable blood sugar — a key factor in long-term health and longevity!

FAQs

Can I use boneless chicken breasts instead of leg quarters for Mediterranean Grilled Chicken?
Yes, absolutely! Boneless chicken breasts work well but will cook faster. Reduce the oven time to about 25-30 minutes, then follow the same resting and grilling procedure. Just be careful not to overcook as breasts can dry out more easily than dark meat.

Is this Mediterranean Grilled Chicken recipe suitable for meal prep?
Definitely! You can prepare several chicken pieces at once and store them in the refrigerator for up to 3 days. For best results, complete the oven cooking and resting stages, then refrigerate. Finish with a quick grill just before serving to restore the crispy exterior.

What if I don’t have a grill or grill basket for Mediterranean Grilled Chicken?
No problem! After the oven cooking and resting, you can achieve a similar effect by broiling the chicken for 2-3 minutes per side, or using a hot cast-iron skillet to create that delicious crispy exterior characteristic of authentic Mediterranean Grilled Chicken.

How many carbs are in this Mediterranean Grilled Chicken recipe?
This Mediterranean Grilled Chicken recipe is exceptionally low in carbohydrates, with less than 1g per serving (primarily from the spices). It’s high in protein (about 25-30g per leg quarter) and contains moderate healthy fats (depending on whether you keep the skin on).

Can I make this Mediterranean Grilled Chicken recipe dairy-free?
Good news! This Mediterranean Grilled Chicken recipe is naturally dairy-free as written, making it perfect for those with dairy sensitivities.

Which Mediterranean herbs in this chicken recipe offer the most health benefits?
Rosemary and oregano, key ingredients in our Mediterranean Grilled Chicken, are particularly notable for their high antioxidant content and anti-inflammatory properties. These herbs contain compounds that may help reduce oxidative stress and support overall cellular health.

What side dishes pair well with Mediterranean Grilled Chicken while keeping the meal balanced?
A Greek salad with cucumber, tomatoes, olives, and a light olive oil dressing makes a perfect companion to Mediterranean Grilled Chicken. Roasted vegetables like zucchini, bell peppers, and eggplant also complement the Mediterranean flavors beautifully while adding important nutrients.

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