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Recipes · Chicken

Chicken Tzatziki

Chicken · Diabetic Friendly · Greek · High Protein

Chicken Tzatziki
Prep 15 min
Cook 30 min
Serves 4 servings

Ingredients

  • 1-1/2 cups finely chopped peeled English cucumber
  • 1 cup plain Greek yogurt
  • 2 garlic cloves, minced
  • 1-1/2 teaspoons chopped fresh dill
  • 1-1/2 teaspoons olive oil
  • 1/8 teaspoon salt

chicken

  • 2/3 cup all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1/4 teaspoon baking powder
  • 1 large egg
  • 1/3 cup 2% milk
  • 4 boneless skinless chicken breast halves (6 ounces each)
  • 1/4 cup canola oil
  • 1/4 cup crumbled feta cheese
  • Lemon wedges, optional

Directions

Make the tzatziki

  1. In a small bowl, mix the cucumber, yogurt, garlic, dill, oil and salt together. Refrigerate the sauce until serving so all the flavors have time to meld.
  2. Editor’s Tip: Two cloves of garlic can pack a punch. Make the sauce first to allow that garlic some time to mellow out in the fridge.

Dredge the chicken

  1. In a shallow bowl, whisk together the flour, salt, pepper and baking powder. In another bowl, whisk together the egg and milk. Set aside while you pound the chicken.
  2. Using a meat mallet, pound the chicken breasts to 1/2-inch thickness. Working with one chicken piece at a time, dip the chicken in the flour mixture to coat both sides, shaking off any excess flour. Dip in the egg mixture, then back in the flour mixture.
  3. Editor’s Tip: Lay the breaded chicken on a baking sheet—even better, on a rack fitted on the baking sheet—while you repeat with the remaining chicken breasts.

Cook the chicken

  1. In a large skillet, heat the oil over medium heat. Cook the breaded chicken until golden brown on both sides and any juices run clear, five to seven minutes per side. Sprinkle the tops with feta cheese. Serve with tzatziki sauce and, if desired, additional fresh dill and lemon wedges.
  2. Editor’s Tip: You can let the chicken rest for a few minutes before you top it and serve it. This will let the juices redistribute in the meat so that it’s nice and moist when you cut into it.

How to Store Chicken Tzatziki

  1. Store your leftover chicken in an airtight container in the fridge for up to three or four days. Store the tzatziki separately, also for up to three or four days. We don’t recommend freezing it, but there are a lot of leftover chicken recipes for any extras!

Can you make chicken tzatziki ahead of time?

  1. The sauce can be made up to several days in advance. In fact, it will taste better with some time, allowing the garlic to mellow and the flavors to meld. The chicken can be pounded ahead of time, but it tastes best when breaded and cooked when you want to serve it.
  2. For sauce, mix the first 6 ingredients; refrigerate until serving.
  3. In a shallow bowl, whisk together flour, salt, pepper and baking powder. In another bowl, whisk together egg and milk. Pound chicken breasts with a meat mallet to 1/2-in. thickness. Dip in flour mixture to coat both sides; shake off excess. Dip in egg mixture, then again in flour mixture.
  4. In a large skillet, heat oil over medium heat. Cook chicken until golden brown and juices run clear, 5-7 minutes per side. Top with cheese. Serve with sauce and, if desired, additional fresh dill and lemon wedges.

Nutrition

1 chicken breast half with 1/3 cup sauce: 482 calories, 27g fat (7g saturated fat), 133mg cholesterol, 737mg sodium, 17g carbohydrate (4g sugars, 1g fiber), 41g protein.