Mediterranean Garlic Chicken with Broccoli and Spinach
This Mediterranean Garlic Chicken with Broccoli and Spinach is a wholesome one-pan meal featuring tender, juicy chicken breast seared with garlic and Mediterranean herbs, tossed with vibrant broccoli florets and nutrient-rich spinach. Finished with a light lemon-olive oil glaze, it’s a perfect blend of lean protein, fiber, and fresh herbs, all in under 30 minutes.
Whether you’re aiming for a quick weeknight dinner or a meal-prep powerhouse, this dish fits beautifully into a Mediterranean lifestyle — low-carb, gluten-free, and full of anti-inflammatory ingredients.
Time Overview
Prep Time: 10 minutes
Cook Time: 15–18 minutes
Total Time: 25–30 minutes
Servings: 4
Ingredients
For the Chicken & Marinade:
1.5 lbs (680g) boneless skinless chicken breasts, cut into bite-sized pieces
3 tbsp olive oil (divided)
4 cloves garlic, minced
1 tsp dried oregano
1/2 tsp dried thyme or rosemary
1 tsp smoked paprika
Zest and juice of 1 lemon
Salt & pepper to taste
For the Vegetables:
3 cups broccoli florets (fresh or frozen, blanched if fresh)
4 cups fresh spinach (or 2 cups cooked down)
1/2 cup cherry tomatoes (optional, for color & tang)
1/4 cup red onion, thinly sliced (optional)
Garnish (optional):
Fresh parsley or basil, chopped
Crumbled feta or shaved parmesan
Lemon wedges
Instructions
1. Marinate the Chicken
In a bowl, toss chicken pieces with 2 tbsp olive oil, garlic, lemon zest, juice, oregano, paprika, thyme, salt, and pepper.
Let sit for at least 10 minutes (or up to overnight in the fridge).
2. Cook the Chicken
Heat 1 tbsp olive oil in a large skillet over medium-high heat.
Add marinated chicken. Sear for 4–5 minutes until golden and cooked through. Stir occasionally to cook evenly.
Remove and set aside on a plate.
3. Sauté the Vegetables
In the same pan, add a drizzle of olive oil if needed.
Add broccoli and cook for 3–4 minutes until bright green and tender-crisp.
Stir in spinach and cook until wilted (about 1–2 minutes).
Optional: Toss in cherry tomatoes and red onion, sautéing briefly.
4. Combine and Serve
Return the chicken to the pan and toss everything together.
Adjust salt, pepper, and lemon to taste.
Garnish with herbs or cheese if using.
Serve warm, with lemon wedges on the side.
Tips for Success
Cut chicken evenly to ensure even cooking.
Don’t overcook broccoli — aim for tender-crisp to retain nutrients and color.
Add spinach at the end to keep its texture bright and fresh.
Marinate chicken overnight for maximum flavor, especially for meal prep.
Want extra richness? Finish with a drizzle of tahini or olive tapenade.
Variations
Protein Swaps:
Use salmon or shrimp instead of chicken.
Try chickpeas or white beans for a plant-based version.
Vegetable Variations:
Swap broccoli for zucchini, asparagus, or green beans.
Add kalamata olives or artichoke hearts for more Mediterranean flair.
Serving Suggestions:
Serve over quinoa, couscous, cauliflower rice, or whole grain pasta.
Add a dollop of hummus or tzatziki on the side.
Flavor Add-Ins:
Add fresh dill or mint instead of parsley.
Toss in pine nuts or slivered almonds for crunch.
Q&A
Q: Can I make this ahead of time?
A: Yes! It reheats well and is excellent for meal prep. Store in airtight containers in the fridge for up to 4 days.
Q: Can I use frozen vegetables?
A: Absolutely. Just steam or blanch frozen broccoli before adding, and thaw spinach if using frozen.
Q: How do I know the chicken is fully cooked?
A: It should reach an internal temperature of 165°F (74°C) and no longer be pink in the center.
Q: Is this dish low-carb?
A: Yes! It’s naturally low in carbs and high in protein and fiber.
Nutrition Estimate (Per Serving)
Calories: ~340
Protein: 32g
Fat: 20g
Carbohydrates: 8g
Fiber: 3g
Sugars: 2g
Sodium: ~420mg
A high-protein, low-carb, veggie-packed meal ideal for clean eating and Mediterranean diets.
Conclusion
This Mediterranean Garlic Chicken with Broccoli and Spinach delivers bold flavor, nutrition, and simplicity — all in one skillet. From its garlicky, lemony chicken to the vibrant greens, it’s a dish that satisfies without the heaviness.
Perfect for weeknight dinners, meal prepping, or a guilt-free comfort meal, this dish will quickly become a staple in your healthy recipe rotation. Pair it with lemon water or a glass of chilled white wine for the full Mediterranean vibe.