When you hear “stir fry,” you think soy sauce. But the stir-fry technique—high heat, fast cooking—is perfect for Mediterranean ingredients too. This Easy Mediterranean Chicken Stir Fry is a “Quick!” dinner solution that brings the sunny flavors of Greece to your table in under 20 minutes. Loaded with colorful peppers, zucchini, tender chicken, and salty feta cheese, it is a healthy, vibrantly flavored meal that feels like a vacation on a plate. It is simple, nutritious, and incredibly fast.
Why You’ll Love This Recipe
Healthy & Fast
This dish is the trifecta of weeknight cooking: low carb, high protein, and ready in minutes. It relies on fresh vegetables and lean protein, cooked rapidly to retain their texture and nutrients. The sauce isn’t heavy or sugary; it is a light emulsion of olive oil, lemon juice, and oregano that coats the ingredients without weighing them down.
The Feta Melting Trick
The secret weapon here is the feta cheese. Added at the very end, the residual heat softens the cheese, making it creamy and slightly melty. It mixes with the juices from the chicken and veggies to create a rich, salty coating that acts like a sauce. It turns a simple skillet of veggies into something indulgent.
Ingredients
- 1 lb chicken breast, cubed
- 2 tbsp olive oil
- 1 medium zucchini, chopped
- 1 medium red bell pepper, chopped
- 1/2 cup red onion, chopped
- 1/3 cup Kalamata olives, pitted
- 1/2 cup feta cheese, crumbled
- 1 tbsp dried oregano
- 1 tbsp lemon juice
Instructions
- Season chicken with salt, pepper, and oregano.
- Sear chicken in oil over medium-high heat until cooked. Remove.
- Add onion, peppers, and zucchini to pan. Sauté for 5 minutes.
- Return chicken to pan. Add olives and lemon juice.
- Remove from heat and stir in feta cheese. Serve.
Nutrition
Ingredient Highlights & Substitutions
Essential Ingredients
- Chicken Breast: Cut into bite-sized 1-inch pieces for quick, even cooking.
- Zucchini & Bell Peppers: These cook at the same rate and add beautiful color.
- Red Onion: Adds a sharp bite and sweetness when sautéed.
- Kalamata Olives: Essential for that briny Mediterranean punch.
- Feta Cheese: Buy a block and crumble it yourself for the best texture.
- Oregano: Dried oregano is perfect for the high heat; it blooms in the oil.
- Lemon: Fresh juice is added at the end for brightness.
Smart Substitutions
- Protein: Shrimp works beautifully here (cooks even faster!). Chickpeas are a great vegan alternative.
- Veggies: Asparagus, cherry tomatoes, or spinach can be swapped in or added.
- Cheese: Goat cheese is a good substitute for feta if you want something tangier.
- Serve With: Eat it as is for low carb, or serve over couscous, quinoa, or orzo.
Step-by-Step Instructions
Prep Phase
Cut the chicken into cubes and season generously with salt, pepper, and oregano. Chop the zucchini, peppers, and onions into chunks of similar size to the chicken. Mince the garlic.
Searing Phase
Heat olive oil in a large skillet over medium-high heat. Add the chicken in a single layer. Cook for 4-5 minutes until golden and cooked through. Remove the chicken from the pan to prevent overcooking.
Vegetable Phase
In the same pan, add the onions and peppers. Sauté for 2 minutes. Add the zucchini and cook for another 2-3 minutes until tender-crisp. Add the garlic and cook for 30 seconds until fragrant.
Assembly Phase
Return the chicken to the pan. Toss in the olives. Squeeze the lemon juice over everything. Turn off the heat and stir in the crumbled feta cheese. The heat will warm the cheese. Garnish with fresh parsley and serve immediately.
Pro Tips for Perfect Results
Technique Secrets
Don’t crowd the pan. If you pile everything in at once, it steams instead of sears. You want those brown edges on the chicken and veggies for flavor. If your pan is small, cook the chicken in batches. Also, add the lemon juice after the heat is off to preserve its fresh, zesty flavor.
Common Mistakes to Avoid
Overcooking the zucchini. Mushy zucchini ruins the texture. It should still have a “bite.” Watch it closely—it cooks faster than the peppers. Also, be careful with salt. The olives and feta are very salty, so taste before adding extra salt at the end.
Serving Ideas & Pairings
Presentation & Plating
Serve in shallow bowls to catch the juices. A drizzle of high-quality raw olive oil on top adds a luxurious finish.
Pairing Suggestions
This goes great with warm pita bread to scoop up the cheese and veggies. If you are looking for a carb-heavy accompaniment or a similar flavor profile in a pasta format, check out our Healthy High Protein Pasta Dishes. It complements the Mediterranean theme well.
Frequently Asked Questions
Q1? Is this keto?
Yes, it is naturally low carb and high protein.
Q2? Can I meal prep this?
Yes, it keeps for 3 days. The zucchini will soften upon reheating, but the flavor remains excellent.
Q3? What if I don’t like olives?
Simply leave them out! Use capers for a similar briny hit, or just add more lemon.
Timing Breakdown
| Stage | Time | Activity |
|---|---|---|
| Prep | 10 Mins | Chopping chicken and veggies. |
| Chicken | 5 Mins | Searing meat. |
| Veggies | 5 Mins | Sautéing vegetables. |
| Total | 20 Mins | Dinner is ready. |
Conclusion
This Easy Mediterranean Chicken Stir Fry is the answer to “what’s for dinner?” when you have zero time but want something healthy. It is fresh, fast, and packed with the robust flavors of the Mediterranean.
