Marinated chicken skewers

Tender, fragrant chicken skewers thanks to a homemade marinade of lemon, garlic and herbs. Rich in lean protein and low in carbohydrate, they are perfect on the barbecue, griddle or in the oven, served with grilled vegetables or a salad. The ultimate dish for active people.

Prep time: 20 min  |  Cooking time: 15 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 312 kcal · 32 g protein · 4 g carbohydrate · 17 g fat

Ingredients

• 600 g chicken breasts
• 2 lemons
• 3 tbsp olive oil
• 3 cloves of garlic
• 1 pepper
• 1 red onion
• paprika, thyme, salt, pepper

Method

1. Cut the chicken into cubes and marinate for at least 30 minutes in the oil, lemon juice, garlic and spices.
2. Thread the skewers, alternating chicken, pepper and red onion.
3. Cook for 12 to 15 minutes on the barbecue, on a griddle or in the oven at 200°C, turning them.
4. Serve with a salad, rice or grilled vegetables.

Nutritional benefits

Chicken breast is a benchmark for lean protein: 32 g per serving with very little fat, ideal for building and maintaining muscle, whether bulking or cutting. The lemon and herb marinade adds flavour without adding calories, and helps tenderise the meat. The peppers and onions provide fibre, vitamin C and antioxidants. A dish that is high in protein, low in carbohydrate and naturally gluten-free.

Variations and substitutions

• Use turkey instead, or go Mediterranean (oregano, lemon).
• Yoghurt and spice marinade, tandoori style (not dairy-free).
• Vegetarian: marinated tofu and halloumi skewers.
• Sides: tabbouleh, rice, hummus, grilled vegetables.

Storage and making ahead

The marinated chicken can be prepared the day before (the marinade tenderises the meat). Once cooked, it keeps for 3 days in the fridge and can be eaten cold in a salad. Ideal for protein-rich meal prep.

💡 Good to know

The longer the marinade works (up to overnight), the more tender and flavoursome the chicken will be. The acidity of the lemon tenderises the meat, so do not go beyond 24 hours or it will turn mealy.

Read also

Discover more protein recipes · bulking recipes · gluten-free recipes · dairy-free recipes.

The foods in this recipe: chicken breasts · lemons · olive oil · garlic · pepper.

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