Looking for the perfect Valentine’s Day meal that’s both delicious and good for you? I’ve got you covered! This high protein Valentine’s grilled chicken with herbs recipe is easy to make, packed with flavor, and supports your healthy eating goals. You’ll learn how to create a juicy, tender grilled chicken using a simple yet unique technique. Get ready to indulge in a guilt-free and romantic dinner without compromising on taste or your commitment to wellness.
Why You’ll Love This Recipe
This recipe offers a delightful twist on classic grilled chicken, making it perfect for a special occasion or a healthy weeknight dinner.
The Secret Ingredient: Greek Yogurt Marinade: The addition of 1/4 cup plain Greek yogurt is the key to incredibly tender chicken. The lactic acid gently tenderizes the meat.
Juicy and Tender Chicken: Say goodbye to dry, flavorless grilled chicken! The yogurt marinade ensures that every bite is moist and succulent, infused with the aromatic herbs.
High Protein for a Healthy Valentine’s Day: This recipe is packed with protein, thanks to the chicken and the Greek yogurt, making it a satisfying and guilt-free indulgence. It’s the perfect choice for a romantic dinner that aligns with your health goals.
Quick and Easy Dinner: With minimal prep time and a quick grilling process, this recipe is perfect for busy weeknights. You’ll have a delicious and healthy meal on the table in no time, leaving you more time to enjoy your evening.
Ingredients Needed
- 1 & 1/2 pounds skinless chicken breasts
- 1/3 cup extra virgin olive oil
- 3 cloves garlic (, minced)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons finely chopped fresh parsley
- 1 teaspoon finely chopped fresh thyme
- 1 teaspoon finely chopped fresh oregano
- 1 teaspoon finely chopped fresh rosemary
- 3 tablespoons lemon juice
- crushed red pepper flakes (, for heat, optional)
- a few teaspoons of mustard (, for tang, optional)
- 1/4 cup plain Greek yogurt
Ingredient Notes & Substitutions
Here are a few notes to help you customize this recipe perfectly:
Greek Yogurt: You can use full-fat or non-fat Greek yogurt. For a dairy-free option, try a plant-based yogurt alternative, but be aware it may slightly alter the marinade’s consistency and flavor. You can learn more about the nutritional benefits of yogurt on the U.S. Dairy website.
Herbs: Fresh herbs are highly recommended for the best flavor. If you only have dried herbs on hand, substitute with about 1 teaspoon of dried herbs for every tablespoon of fresh herbs. Consider using regional fresh herbs to enhance the flavor profiles.
Mustard: Dijon mustard or whole-grain mustard can be used to add different flavor profiles. For a sugar-free option, be sure to check the label and ensure the mustard doesn’t contain added sugars.
Olive Oil: For the best flavor, I always recommend using extra virgin olive oil.
Crushed Red Pepper Flakes: Adjust the amount of crushed red pepper flakes to your preferred level of heat.
Chicken Breasts: Pounding the chicken breasts to an even thickness is key to even cooking and tenderness. More on that in the instructions! For information on safe chicken handling, visit the USDA website.
How to Make High Protein Valentine’s Grilled Chicken with Herbs
Follow these simple steps to create perfectly grilled, juicy chicken every time.
Step 1: Prepare the Chicken Breasts
Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet, pound them out to an even 1/2-inch thickness. You’ll notice them flatten out, creating a uniform surface for cooking. Pounding ensures even cooking, preventing some parts from drying out while others remain undercooked. There’s something satisfying about getting that even thickness!
Step 2: Marinate the Chicken
Place the pounded chicken in a large resealable Ziploc bag. Add the olive oil, minced garlic, salt, pepper, parsley, thyme, oregano, rosemary, lemon juice, red pepper flakes (if using), mustard (if using), and Greek yogurt. Massage the bag to evenly coat the chicken with the marinade. The yogurt marinade will be thick and creamy, clinging to the chicken. Seal the bag and marinate in the refrigerator for at least 4 hours, or ideally overnight for the best flavor.
If you need a quick side dish to go with this chicken, consider making a creamy potato salad.
Step 3: Grill the Chicken
Preheat your outdoor grill to medium-high heat. Ensure the grates are clean and lightly oiled to prevent sticking. Place the marinated chicken directly on the grill and cook for about 5 minutes per side. The chicken should develop a beautiful browning. Use a meat thermometer to check the internal temperature; it should reach 165°F (74°C). Fully cooked chicken will be opaque and firm to the touch.
Step 4: Rest and Serve
Transfer the grilled chicken to a plate and let it rest for a few minutes before slicing. This allows the juices to redistribute, resulting in a more tender and flavorful bite. When you slice it, you’ll see the juicy texture. Serve immediately and enjoy!
How Long Can You Marinate the Chicken?
Marinating is key for flavor, but there’s a limit!
Maximum Marinating Time:
While overnight marinating is ideal, you can marinate the chicken for up to 24 hours. However, be cautious! Marinating for longer periods can cause the chicken to become mushy due to the lactic acid in the yogurt breaking down the protein structure. Keep an eye on the texture.
Safe Storage During Marinating:
It’s crucial to refrigerate the chicken while it’s marinating to prevent bacterial growth. Store it at 40°F (4°C) or below. Always follow safe food handling guidelines when storing raw chicken.
Checking the Internal Temperature of the Chicken
Ensuring your chicken is cooked to the right temperature is essential for food safety and the best possible texture.
Insert the thermometer:
Insert a meat thermometer into the thickest part of the chicken breast, avoiding bone. A digital thermometer will give you the most accurate reading. When the chicken is getting close to being done, the juices may run clear when pierced with a fork.
Temperature Goal:
The target internal temperature is 165°F (74°C). This temperature ensures that any potentially harmful bacteria are killed, making the chicken safe to eat.
Resting:
After grilling, let the chicken rest for at least 5 minutes before slicing. This allows the juices to redistribute throughout the meat, resulting in a juicier and more flavorful final product. You might even see a little steam escaping as it rests!
Pro Tips & Troubleshooting
Here are some expert tips and common mistakes to avoid for perfect grilled chicken:
Pro Tips
- Use a meat thermometer to ensure the chicken is cooked to the correct internal temperature.
- Pound the chicken breasts to an even thickness for even cooking.
- Don’t skip the resting time after grilling. This allows the juices to redistribute, resulting in a more tender chicken.
- For extra flavor, add a squeeze of fresh lemon juice after grilling.
- Marinate the chicken in the refrigerator for at least 4 hours, or overnight for the best flavor.
- Preheat the grill properly to avoid sticking.
- Clean and oil the grill grates before grilling.
Common Mistakes to Avoid
- Overcooking the chicken, which can result in dry, tough meat.
- Not pounding the chicken breasts to an even thickness, which can lead to uneven cooking.
- Not marinating the chicken long enough, which can result in less flavorful chicken.
- Not preheating the grill properly, which can cause the chicken to stick.
- Using too much marinade, which can cause the chicken to steam instead of grill.
- Forgetting to rest the chicken after grilling, which can cause the juices to run out when sliced.
Serving & Storage
Here’s how to best enjoy and store your delicious grilled chicken:
Serving Ideas
- Serve with a side of roasted vegetables, such as asparagus, broccoli, or bell peppers.
- Serve with a salad for a light and healthy meal.
- Serve with a side of quinoa or brown rice for a more substantial meal.
- Create chicken salad sandwiches or wraps for a quick and easy lunch. It is a great high protein choice.
- Garnish with fresh herbs, such as parsley or thyme.
If you are looking for a great salad to pair it with, try this cranberry chicken salad recipe.
Storage and Make-Ahead
- Cooked chicken can be stored in the refrigerator for up to 3-4 days in an airtight container.
- Grilled chicken can be stored separately from the marinade for the same amount of time.
- For longer storage, grilled chicken can be frozen for up to 2-3 months. Wrap tightly in plastic wrap or aluminum foil to prevent freezer burn.
- Reheat in the microwave, oven, or on the stovetop. When reheating the chicken, ensure that it reaches an internal temperature of 165°F.
Conclusion
This high protein Valentine’s grilled chicken with herbs recipe is a winner because of its simplicity and the amazing flavor it delivers. The unique Greek yogurt marinade is the secret to incredibly juicy and tender chicken, making it a memorable dish. I know you’ll find this recipe easy to follow, resulting in perfectly grilled chicken every time. Don’t hesitate to experiment with different herbs or serving suggestions to make it your own! I encourage you to give this recipe a try and share it with your friends and family. Also, be sure to explore my other delicious and healthy recipes for more culinary inspiration.
Speaking of healthy recipes, if you are looking for a kale mango smoothie, we have an excellent recipe on our site.
FAQ
Here are some frequently asked questions about this recipe:
How long can the marinade sit in the fridge?
The marinade can sit in the fridge for up to 24 hours. However, for the best results, marinate the chicken for at least 4 hours or overnight. Longer marinating times can cause the chicken to become mushy.
How long should I marinate the chicken?
Marinate the chicken for at least 4 hours, or ideally overnight, for the best flavor and tenderness. Do not marinate for more than 24 hours.
What is the ideal internal temperature for grilled chicken breasts?
The ideal internal temperature for grilled chicken breasts is 165°F (74°C). Use a meat thermometer to ensure the chicken is cooked to the correct temperature.
How can I ensure the chicken is evenly cooked?
Pound the chicken breasts to an even thickness before marinating and grilling. This will help ensure that the chicken cooks evenly and prevent it from drying out.
What side dishes pair well with grilled chicken breasts?
Grilled chicken breasts pair well with a variety of side dishes, such as roasted vegetables, salad, quinoa, or brown rice.
How long does the chicken last after marinating?
Marinated chicken should be cooked within 24 hours. Cooked chicken can be stored in the refrigerator for up to 3-4 days.
How to store uncooked chicken with marinade?
Store uncooked chicken with marinade in a sealed bag or container in the refrigerator. Make sure the refrigerator temperature is 40°F or below to prevent bacterial growth.
And for another Valentines’s day recipe, check out these heart shaped strawberry mousses!
High Protein Valentine’s Grilled Chicken with Herbs
Ingredients
Method
- Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet, pound them out to an even 1/2-inch thickness. You'll notice them flatten out, creating a uniform surface for cooking. Pounding ensures even cooking, preventing some parts from drying out while others remain undercooked. There's something satisfying about getting that even thickness!
- Place the pounded chicken in a large resealable Ziploc bag. Add the olive oil, minced garlic, salt, pepper, parsley, thyme, oregano, rosemary, lemon juice, red pepper flakes (if using), mustard (if using), and Greek yogurt. Massage the bag to evenly coat the chicken with the marinade. The yogurt marinade will be thick and creamy, clinging to the chicken. Seal the bag and marinate in the refrigerator for at least 4 hours, or ideally overnight for the best flavor.
- Preheat your outdoor grill to medium-high heat. Ensure the grates are clean and lightly oiled to prevent sticking. Place the marinated chicken directly on the grill and cook for about 5 minutes per side. The chicken should develop a beautiful browning. Use a meat thermometer to check the internal temperature; it should reach 165°F (74°C). Fully cooked chicken will be opaque and firm to the touch.
- Transfer the grilled chicken to a plate and let it rest for a few minutes before slicing. This allows the juices to redistribute, resulting in a more tender and flavorful bite. When you slice it, you'll see the juicy texture. Serve immediately and enjoy!
Notes
Lia Monet is a food blogger, recipe developer, and the founder of EasyAsMeals, a food blog focused on easy recipes, quick dinners, and everyday home cooking. She creates tested, family-friendly recipes using simple ingredients to help busy families cook affordable and delicious meals at home.
