Low FODMAP Mediterranean Chicken Skewers with Tzatziki Sauce
Recipe

Low FODMAP Mediterranean Chicken Skewers with Tzatziki Sauce

Published on Friday, June 21, 2024
by
Jessie Hulsey

Low-FODMAP
Acid Reflux
GERD
IBS
Jump to Recipe

Flavorful and Easy Mediterranean Chicken Skewers Recipe

Mediterranean chicken skewers are a flavorful and healthy protein option that can be enjoyed anytime. These skewers are made with marinated chicken cubes and grilled to perfection, producing tender and juicy meat. The Mediterranean-inspired marinade is made with olive oil, lemon juice, garlic, and a blend of herbs and spices, which infuse the chicken with a delicious flavor.

One of the best things about Mediterranean chicken skewers is that they are easy to make and can be customized to suit different tastes. For example, some people like to add vegetables like bell peppers, onions, and cherry tomatoes to their skewers, while others prefer to keep it simple with just chicken. 

Marinating the Chicken

It's important to marinate the chicken before grilling to add flavor. Mix the olive oil, lemon juice, garlic-infused oil, and spices in a large bowl. Add the chicken and toss to coat evenly. Cover the bowl and refrigerate for at least 30 minutes or overnight for more flavor.

Assembling the Skewers

There are a few options for assembling the skewers. Wooden skewers are a classic option, but it's important to soak them in water for at least 30 minutes to prevent burning. Metal skewers are also great to have on hand and don't need to be soaked. To assemble the skewers, thread the marinated chicken onto the skewers, leaving a little space between each piece. You can also add Low FODMAP-friendly vegetables to the skewers, such as zucchini, bell peppers, and cherry tomatoes, for a burst of color and flavor. Make sure to check the Monash University app for appropriate serving sizes to follow Low FODMAP guidelines and ensure a digestive-friendly meal.

Cooking and Serving

Grilling to Perfection

Grilling Mediterranean chicken skewers is a great way to infuse the dish with smoky flavors. To grill the skewers, preheat the grill to medium-high heat. Brush the grill grates with oil to prevent sticking. Place the skewers on the grill and cook for 10-12 minutes, turning occasionally until the chicken is cooked through and has grill marks. The internal temperature of the chicken should reach 165°F to ensure it is fully cooked.

Alternative Cooking Methods

If grilling is not an option, Mediterranean chicken skewers can also be cooked in the oven or on the stovetop. To cook in the oven, preheat to 400°F (200°C), place the skewers on a baking sheet lined with parchment paper, and bake for 20-25 minutes, turning once halfway through. To cook on the stovetop, heat a grill pan or skillet over medium-high heat, brush with oil, and cook the skewers for 10-12 minutes, turning occasionally until the chicken is cooked through.

Low FODMAP Pairings

Mediterranean chicken skewers can be paired with rice pilaf, Lemon Dill Potato Salad, or a simple salad with a lemon and olive oil dressing for those following a Low FODMAP diet. Bringing the skewers to a party? Add some color and extra Mediterranean flavor to the dish by serving it with a side of Zesty Quinoa Salad, an easy-to-make dish with spinach, tomatoes, cucumbers, and quinoa. To complement the flavors of the skewers, tzatziki is highly recommended to be served on the side.

Frequently Asked Questions

How long should chicken skewers be marinated for optimal flavor?

Marinating the chicken is a crucial step in making flavorful Mediterranean chicken skewers. Marinating the chicken for at least 30 minutes or up to 8 hours is recommended for optimal flavor. The longer the chicken is marinated, the more flavorful it will be. 

Can Mediterranean chicken skewers be made in an oven, and if so, at what temperature and for how long?

Yes, Mediterranean chicken skewers can be made in an oven. Preheat the oven to 400°F and line a baking sheet with parchment paper. Thread the marinated chicken onto skewers and place them on the prepared baking sheet. Bake for 20-25 minutes or until the chicken is cooked through and no longer pink in the center. Turn the skewers halfway through cooking to ensure even browning.

What are the main differences between Mediterranean and traditional chicken kebabs?

Mediterranean chicken skewers and traditional chicken kebabs differ in their seasoning and flavor profiles. Mediterranean chicken skewers typically use a blend of herbs and spices such as oregano, paprika, and garlic, while traditional chicken kebabs may use a blend of spices such as cumin, coriander, and turmeric. 

[[ recipeID=recipe-8lvpmp54k, title=Low FODMAP Mediterranean Chicken Skewers with Tzatziki Sauce ]]

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Jessie Hulsey

RD, LD

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Low FODMAP Mediterranean Chicken Skewers with Tzatziki Sauce

Get your grill on with the flavors of the Mediterranean with these light and delicious Mediterranean Chicken Skewers paired perfectly with refreshing tzatziki sauce—a must-have for grilling season!

Servings: 6

Keywords:

  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 mins

Ingredients

Instructions

Ingredients

For the Chicken:

  • 3 tablespoons fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 2 tablespoons garlic-infused olive oil
  • 2 teaspoons dried oregano
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • Salt and fresh ground black pepper to taste
  • 1 1/2 lb. boneless skinless chicken breasts, cut into approximately 1 inch cubes

For the Tzatziki:

  • 1 cup Low FODMAP plain Greek yogurt
  • 1/4 cup cucumber, diced
  • 2 tablespoons fresh dill, chopped
  • 1 teaspoon garlic-infused olive oil
  • 1 tablespoon lemon juice
  • Salt and fresh ground black pepper, to taste

Instructions

  1. Combine all the marinade ingredients in a bowl, excluding the chicken. Place the chicken in a resealable bag along with the marinade, removing any excess air before sealing. Massage the marinade into the chicken and refrigerate for at least an hour.
  2. For the tzatziki, mix all ingredients in a small bowl until well combined. Refrigerate until serving.
  3. Preheat the grill to medium-high. Thread the marinated chicken onto skewers, ensuring to soak wooden skewers in water for 30 minutes beforehand if using.
  4. Oil the grill grates or pan and place the chicken skewers on the grill for 3-4 minutes on each side or until the chicken is thoroughly cooked.
  5. Once cooked, remove from the grill and serve with tzatziki and your choice of additional sides. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 6

Amount Per Serving
Calories 197
% Daily Value*
Total Fat 10.4g 16%
Saturated Fat 2.6g 13%
Trans Fat 0g
Sodium 278.1mg 11%
Total Carbohydrate 2.1g 0%
Dietary Fiber 0g 0%
Sugars 0.9g
Protein 25.6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Serving size: 1 chicken skewer and 1 tablespoon of tzatziki sauce


For a vegetarian option, substitute chicken with tofu or your favorite meat alternative, adjusting cooking times as needed.


Tzatziki can be made ahead of time and stored in the refrigerator for up to 3 days.


For a complete meal, serve the chicken skewers with your choice of sides, such as rice, quinoa, or a fresh salad.