Grilled Chicken Skewers

These grilled chicken skewers are simple, high-protein, full of flavor, and exactly the kind of recipe that works for Midlife Wellness & Beyond. The chicken gives you lean protein, the herbs and lemon keep everything fresh, and the mustard sauce adds a creamy, tangy finish without needing a heavy cream-based situation.

This fits the MW&B recipe framework because it uses real ingredients, includes meaningful protein, avoids added sugar, uses herbs and healthy fats for flavor, and can be paired easily with vegetables, grains, or salads for a balanced plate. 

Serves: 4
Prep time: 15 minutes
Marinade time: 30 minutes
Cook time: 10–12 minutes
Total time: About 1 hour

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Ingredients

For the chicken skewers

• 1½ lbs boneless, skinless chicken breast or thighs, cut into large cubes
• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 2 garlic cloves, minced
• 1 tablespoon Dijon mustard
• 1 teaspoon dried oregano
• 1 teaspoon fresh thyme leaves
• ½ teaspoon smoked paprika
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• ¼ teaspoon crushed red pepper flakes, optional
• 2 tablespoons fresh parsley, chopped

For the lemon herb mustard sauce

• ½ cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon whole grain mustard
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• 1 tablespoon extra virgin olive oil
• 1 small garlic clove, finely grated
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon fresh thyme leaves
• Black pepper, to taste
• Pinch of sea salt

Optional finish

• Extra chopped parsley
• Lemon wedges
• Drizzle of olive oil
• Extra black pepper

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Method

1. Soak the skewers.
   If using wooden skewers, soak them in water for at least 30 minutes so they do not burn too quickly on the grill.
2. Marinate the chicken.
   In a bowl, combine olive oil, lemon juice, lemon zest, garlic, Dijon mustard, oregano, thyme, smoked paprika, salt, pepper, red pepper flakes if using, and parsley. Add the chicken and toss well. Marinate for 30 minutes, or up to 4 hours in the refrigerator.
3. Make the sauce.
   In a small bowl, whisk together Greek yogurt, Dijon mustard, whole grain mustard, lemon juice, lemon zest, olive oil, garlic, parsley, thyme, salt, and black pepper. Chill until ready to serve.
4. Thread the skewers.
   Thread the chicken pieces onto skewers, leaving a little space between each piece so they cook evenly.
5. Grill the chicken.
   Heat a grill or grill pan over medium-high heat. Grill the skewers for 10–12 minutes, turning every few minutes, until golden and cooked through to 165°F.
6. Rest briefly.
   Let the skewers rest for 5 minutes before serving. This keeps the chicken juicy.
7. Plate and finish.
   Spoon the lemon herb mustard sauce onto the plate, place the skewers over the sauce, and finish with parsley, lemon, black pepper, and a light drizzle of olive oil.

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MW&B Why This Fits

Real Food First:
This recipe uses chicken, Greek yogurt, lemon, garlic, mustard, herbs, olive oil, and simple spices.

Build and Keep Muscle:
Chicken provides a strong source of lean protein, which supports muscle maintenance, recovery, and satiety in midlife.

Healthy Fats:
Extra virgin olive oil adds flavor and satisfying fat without relying on heavy sauces.

Flavor Without Added Sugar:
Lemon, garlic, mustard, thyme, oregano, parsley, and smoked paprika bring bright, savory flavor with no added sugar needed.

Balanced Comfort:
The Greek yogurt sauce gives the dish a creamy finish while also adding protein and tang.

Practical and Repeatable:
These skewers work for grilling, meal prep, salads, bowls, wraps, or a quick dinner when you have little time on your hands.

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Nutritional Breakdown

Approximate per serving

• Calories: 345
• Protein: 42g
• Carbohydrates: 5g
• Fiber: 1g
• Total Fat: 17g
• Saturated Fat: 3g
• Sugar: 2g
• Added Sugar: 0g
• Sodium: 520mg

Nutrition will vary depending on whether you use chicken breast or thighs and how much sauce is served.

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Chef Mark’s Tip

Use chicken thighs if you want the juiciest skewers, and chicken breast if you want the leanest version. Either way, cut the chicken into even pieces so everything cooks at the same pace.

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MW&B Serving Suggestion

Serve these skewers with:

• Greek salad
• Roasted vegetables
• Quinoa or farro
• Grilled zucchini
• Cucumber tomato salad
• Roasted sweet potatoes
• Warm lentils with herbs and lemon

For the strongest MW&B plate, serve the chicken skewers with quinoa, grilled vegetables, and a cucumber tomato salad. That gives you protein, plants, fiber, healthy fats, and enough flavor to make dinner feel like something you chose rather than endured.