Greek Chicken Souvlaki with Tzatziki and Cucumber

Why This Works for Intermittent Fasting

Souvlaki is built around chicken thigh — one of the most satisfying, fat-rich cuts of poultry. Paired with full-fat Greek yogurt tzatziki and crisp cucumber, this meal delivers around 40 grams of protein per serving with enough fat to keep hunger suppressed for hours. It fits naturally into any eating window from 16:8 to OMAD, and the flavours are bold enough to make fasting feel like an indulgence rather than a restriction.

Ingredients

For the chicken

• 700g (1.5 lbs) boneless chicken thighs, cut into 4cm (1.5 inch) chunks
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• Juice of 1 large lemon
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• ½ teaspoon smoked paprika
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

For the tzatziki

• 200g (¾ cup) full-fat Greek yogurt
• ½ medium cucumber, grated and squeezed dry
• 1 clove garlic, finely minced or grated
• 1 tablespoon olive oil
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
• 1 tablespoon fresh lemon juice
• Sea salt and pepper to taste

For serving

• 1 large cucumber, sliced into rounds or spears
• 60g (2 oz) feta cheese, crumbled
• Handful of fresh flat-leaf parsley, chopped
• Lemon wedges
• A drizzle of olive oil

Instructions

1. Marinate the chicken: Combine olive oil, minced garlic, lemon juice, oregano, thyme, paprika, salt, and pepper in a bowl. Add chicken pieces and toss to coat well. Cover and refrigerate for at least 30 minutes — or up to 8 hours for maximum flavour.

2. Make the tzatziki: Grate the cucumber and squeeze out as much liquid as possible using a clean cloth or paper towels. Combine with Greek yogurt, garlic, olive oil, dill, and lemon juice. Season with salt and pepper. Refrigerate until ready to serve.

3. Thread the skewers: Thread the marinated chicken onto metal or soaked wooden skewers, leaving a small gap between pieces for even cooking.

4. Grill the chicken: Heat a grill pan, barbecue, or oven grill to medium-high heat. Grill skewers for 12–15 minutes, turning every 3–4 minutes, until cooked through and lightly charred. Internal temperature should reach 74°C (165°F).

5. Rest and serve: Rest the cooked skewers for 3 minutes. Arrange on a plate with sliced cucumber, a generous spoonful of tzatziki, crumbled feta, fresh parsley, and a squeeze of lemon.

Nutrition Per Serving

Fasting Compatibility

This recipe works across all eating window formats. The protein and fat content from chicken thighs, olive oil, and full-fat yogurt delivers sustained satiety — ideal for a single meal in a 20:4 or OMAD window. For 16:8 practitioners, it works equally well as a dinner or a later-afternoon meal. Skip the feta if you prefer a strictly carnivore-compatible plate.

Related Recipes

• Lamb Chops with Rosemary, Garlic, and Chimichurri
• Pan-Seared Scallops with Garlic Butter and Greens
• Baked Salmon with Dill, Lemon, and Capers

This recipe is for informational purposes only and is not medical advice.