Ultra-Lean Chicken Mashwi | High-Protein Arabic Garlic Grilled Chicken

Name: Ultra-Lean Chicken Mashwi | High-Protein Arabic Garlic Grilled Chicken
Total time: 30 min
Yield: 2 servings
Cuisine: Arab Middle Eastern
Ingredients: 500 g Chicken, Breast, Boneless, Skinless, Raw; 3 clove Garlic, raw; 3 tbsp Yogurt, Greek, Plain, Nonfat; 2 tbsp Lemon juice, 100%, freshly squeezed; 1 tsp Ground cumin; 1 tsp Sweet paprika; 0.5 tsp Salt; 0.25 tsp Spices, pepper, black; 5 ml Oil, PAM cooking spray, original; 0.25 g Parsley, fresh

Share Pin

Enjoy authentic Middle Eastern flavor with this low-calorie, ultra-high-protein Arabic Garlic Grilled Chicken (Chicken Mashwi). Marinated in a fat-free yogurt garlic paste instead of heavy oil, this clean recipe yields 59g of protein per serving in under 30 minutes. Perfect for fat loss, muscle building, and weekly fitness meal prep.

healthyhigh-proteinlow-carbsnon-vegpost-workoutweight-lossmuscle-gainmeal-preplunchdinnerarab-middle-easternhigh protein recipeslow calorie chickenarabic garlic chickenchicken mashwimacro friendly mealsclean eating meal prepmiddle eastern fitness food25 minute dinnerslow fat chicken breast

2 servings30 minintermediate

Ingredients

Sl No	Description	Quantity	Macros split
1	Chicken, Breast, Boneless, Skinless, Raw	500 g	530 kcal113g protein · 0g carbs · 10g fat · 0g fibre	Buy
2	Garlic, raw	3 clove	21 kcal1g protein · 4g carbs · 0g fat · 0g fibre	Buy
3	Yogurt, Greek, Plain, Nonfat	3 tbsp	27 kcal5g protein · 2g carbs · 0g fat · 0g fibre	Buy
4	Lemon juice, 100%, freshly squeezed	2 tbsp	7 kcal0g protein · 2g carbs · 0g fat · 0g fibre	Buy
5	Ground cumin	1 tsp	—	Buy
6	Sweet paprika	1 tsp	—	Buy
7	Salt	0.5 tsp	—	Buy
8	Spices, pepper, black	0.25 tsp	3 kcal0g protein · 1g carbs · 0g fat · 0g fibre	Buy
9	Oil, PAM cooking spray, original	5 ml	40 kcal0g protein · 1g carbs · 4g fat · 0g fibre	Buy
10	Parsley, fresh	0.25 g	0 kcal0g protein · 0g carbs · 0g fat · 0g fibre	Buy

Total, all ingredients628 kcal · 118g protein · 10g carbs · 14g fat · 1g fiber

Per serving314 kcal · 59g protein · 5g carbs · 7g fat · 0g fiber

Directions

Prepare Garlic Yogurt Marinade:

In a mixing bowl, whisk together crushed garlic, fat-free Greek yogurt, lemon juice, cumin, paprika, salt, and black pepper until completely smooth.

Marinate Chicken: Add cubed chicken breast to the bowl and coat thoroughly. Cover and refrigerate for at least 20 minutes (or overnight for maximum tenderness).

Preheat Grill:

Heat a non-stick grill pan, skillet, or outdoor grill over medium-high heat. Lightly spray the surface with calorie-free cooking spray.

Grill Chicken:

Place chicken cubes on the hot skillet without overcrowding. Grill for 4 to 5 minutes per side until charred on the outside and internal temperature reaches 165°F (74°C).

Rest & Serve:

Remove from heat and let rest for 3 minutes before serving to retain moisture. Garnish with fresh parsley and extra lemon juice.

Frequently Asked Questions (FAQ)

Q: Why use fat-free Greek yogurt instead of traditional oil for garlic toum?

A: Traditional Middle Eastern toum uses large amounts of oil to emulsify garlic. Replacing oil with fat-free Greek yogurt keeps the garlic-citrus flavor intact while stripping out over 200 calories and 20g of fat per serving, dramatically increasing protein density.

Q: Can I cook this Chicken Mashwi in an air fryer?

A: Yes. Preheat your air fryer to 400°F (200°C). Arrange marinated chicken cubes in a single layer and cook for 10–12 minutes, shaking the basket halfway through until browned and fully cooked.

Q: How do I keep chicken breast from drying out without oil?

A: The lactic acid in Greek yogurt and citric acid from fresh lemon juice naturally tenderize the meat fibers. Avoid overcooking past 165°F (74°C) and allow the cooked chicken to rest for 3 minutes before cutting or serving.

Q: Is this recipe good for weekly meal prep?

A: Excellent. Store cooked chicken mashwi in an airtight container in the refrigerator for up to 4 days. Reheat gently in a pan over medium heat or in a microwave with a damp paper towel over the container to maintain moisture.