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Low-Cal Chicken Souvlaki Plate is lemon-oregano chicken breast, pan-seared in a skillet and served with tzatziki, a cucumber-tomato salad and a mini pita. One plate runs about 485 calories and carries around 55 g of protein.
I’ll be honest. I used to think souvlaki meant a grill, a stack of skewers and a free Saturday. It doesn’t. A 30 cm / 12-inch skillet does the job in two batches.
The chicken marinates for 30 minutes while you make the tzatziki and chop the salad. Then it sears for 7 to 8 minutes per batch, until it hits 165 F / 74 C and the centers turn opaque white. Juicy inside, browned at the edges.
One judgment call: don’t marinate past 2 hours. Lemon juice turns the outside of the chicken chalky if it sits too long.
Why You’ll Love This Recipe
- About 485 calories with 55 g of protein per plate
- Chicken marinates while you make the sauce and salad
- One skillet, no grill, no skewers to soak
- Chicken and tzatziki keep 3 to 4 days for easy lunches
Ingredient Notes
- Boneless skinless chicken breast: Breast keeps the plate lean. Boneless skinless thighs also work, and they add about 20 calories per serving.
- Nonfat plain Greek yogurt: Thick yogurt makes a tzatziki that holds its shape. 2% works too and tastes a little richer, but adds calories.
- Dried oregano: Greek oregano has the strongest flavor, but any dried oregano works. Rub it between your fingers before it goes in the marinade.
- Feta: Only 40 g covers four plates. Leave it off for a dairy-free salad and add a few extra olives.
- Mini whole-wheat pitas: Skip them for a plate near 405 calories, or use romaine leaves as wraps.
Pan-Seared Low-Cal Chicken Souvlaki Plate with Tzatziki
Ingredients
Method
- Whisk the olive oil, lemon juice, red wine vinegar, garlic, oregano, salt and pepper in a 2 L / 2-quart bowl. Add the chicken cubes and toss until every piece is coated. Cover and refrigerate for 30 minutes, and no longer than 2 hours.
- While the chicken marinates, squeeze the grated cucumber in a clean kitchen towel until it stops dripping. Stir it into the Greek yogurt with the grated garlic, lemon juice, dill and salt, then chill. Dice the salad cucumber, tomatoes and red onion, halve the olives, and keep it all cold and undressed.
- Lift the chicken from the marinade, let the excess drip off, and pat the cubes dry with paper towels. Heat a 30 cm / 12-inch skillet with 1/2 tsp olive oil over medium-high heat until it shimmers, about 2 minutes. Add half the chicken in a single layer with space between the cubes. Cook 7 to 8 minutes, turning every 2 minutes, until browned on all sides, opaque white in the center and 165 F / 74 C on an instant-read thermometer.
- Move the first batch to a plate, wipe the skillet, and repeat with the remaining 1/2 tsp oil and chicken. Tent all the chicken with foil and rest it 3 minutes. Meanwhile, warm the pitas in the same dry skillet over medium heat, 30 seconds per side.
- Toss the chopped vegetables and olives with the 2 tsp red wine vinegar and top with the feta. Divide the chicken, tzatziki, salad and pitas among four plates and add a lemon wedge to each.
Notes
- Marinate the chicken for 30 minutes, and keep it under 2 hours.
- Sear in two batches so the cubes brown instead of steaming.
- Squeeze the grated cucumber dry before it goes into the yogurt.
- Skip the pita to bring each plate down to about 405 calories.
Tips for Success
- Cut the chicken into even 2.5 cm / 1-inch cubes so every piece finishes at the same time.
- Squeeze the grated cucumber in a clean towel until it stops dripping, or the tzatziki turns watery by day two.
- Pat the marinated cubes dry with paper towels before they hit the pan so they brown instead of steam.
- Check one thick cube with an instant-read thermometer. Pull the chicken at 165 F / 74 C and rest it 3 minutes under foil.
- Dress the salad right before plating so the tomatoes and cucumber stay crisp, and add the feta last.
Variations
- Use boneless, skinless chicken thighs and sear each batch 1 to 2 minutes longer for a juicier, slightly richer plate.
- Skip the pita and add a big handful of chopped romaine for a lower-carb plate near 405 calories.
- Thread the cubes on soaked wooden skewers and grill over medium-high heat for 10 to 12 minutes, turning often, until 165 F / 74 C.
Storage and Reheating
Store the chicken, tzatziki and salad vegetables in separate airtight containers in the fridge. The cooked chicken and tzatziki keep 3 to 4 days. Undressed chopped salad keeps up to 2 days, since tomatoes soften after that.
Reheat the chicken in a skillet over medium-low heat with 1 tablespoon of water, covered, for 3 to 4 minutes, until it’s hot through and 165 F / 74 C inside. The microwave works too, at 70 percent power in 30-second bursts. Eat the tzatziki and salad cold, and warm the pita in a dry skillet.
Cooked chicken freezes for up to 2 months in an airtight container. Thaw it overnight in the fridge, then reheat as above. Don’t freeze the tzatziki, because the yogurt turns grainy.
Serving Suggestions
Low-Cal Chicken Souvlaki Plate comes together on one plate: chicken in the center, a big spoonful of tzatziki on the side, the salad next to it and a warm pita for scooping. Add a lemon wedge to squeeze over the chicken.
For a lighter plate, skip the pita and use romaine leaves as wraps. For a heartier one, add 1/2 cup / 90 g cooked brown rice per person, which adds around 110 calories.
For meal prep, pack the chicken, tzatziki, salad and pita in separate containers. It sits right in your rotation for weekday lunches.
FAQ
How do I know when chicken souvlaki cubes are done without drying them out?
Souvlaki chicken is done at 165 F / 74 C on an instant-read thermometer, with opaque white centers and clear juices. Check the thickest cube at the 7 to 8 minute mark of each batch. Pull the cubes as soon as they hit that number and rest them 3 minutes under foil.
Can I use chicken thighs instead of breasts for souvlaki?
Yes. Use 600 g boneless, skinless thighs and sear each batch 1 to 2 minutes longer, until they reach the same 165 F / 74 C. Thighs add roughly 20 calories per serving and stay juicier if you lose track of time. Trim any thick fat first so the pan doesn’t flare.
How long does leftover souvlaki chicken keep, and does tzatziki freeze?
Cooked souvlaki chicken keeps 3 to 4 days in the fridge and freezes for up to 2 months. Thaw it overnight and reheat to 165 F / 74 C. Tzatziki doesn’t freeze well because the yogurt separates and turns grainy, so make a fresh batch, which takes about 5 minutes.
What can I serve with chicken souvlaki instead of pita?
Romaine leaves, cauliflower rice or 1/2 cup / 90 g of cooked brown rice all work in place of pita. Romaine or cauliflower rice keeps the plate near 405 to 430 calories. Brown rice lands closer to 515 calories, and it soaks up the tzatziki well.
How do I make this chicken souvlaki plate dairy free?
Use unsweetened plain coconut or almond yogurt in the tzatziki and leave the feta off the salad. Add an extra teaspoon of lemon juice, since plant yogurts taste milder than Greek yogurt. The chicken and marinade are already dairy free. A few extra olives cover the lost feta flavor.
Why is my tzatziki watery?
Tzatziki turns watery when the grated cucumber still holds its juice. Wring it out in a clean kitchen towel until it stops dripping, then stir it into thick Greek yogurt. Chill it during the 30-minute marinade so the garlic mellows and the sauce thickens slightly.
