Chicken Kofta With Creamy Garlic Yogurt Sauce – High-Protein Mediterranean Dinner Ready in 30 Minutes
Molly
These flavorful chicken kofta are made with spiced ground chicken and paired with a tangy, creamy garlic yogurt sauce for the ultimate quick Mediterranean-inspired dinner. Packed with protein and naturally low in carbs, this 30-minute meal is perfect for meal prep, family dinners, or healthy weeknight cravings.
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Dinner, Meal Prep
Cuisine Mediterranean, Middle Eastern
Servings 4 servings
Calories 310 kcal
For the Chicken Kofta:
- 1 lb ground chicken – lean or regular depending on your preference.
- ½ small red onion grated – adds moisture and flavor.
- 3 cloves garlic minced – or more if you’re a garlic lover like me!
- ¼ cup fresh parsley chopped
- 2 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- ½ tsp salt + 1/4 tsp black pepper
- Olive oil for cooking
For the Creamy Garlic Yogurt Sauce:
- 1 cup plain Greek yogurt
- 1 tbsp olive oil
- 1 clove garlic grated
- 1 tbsp lemon juice + 1/2 tsp zest
- Salt to taste
Step 1: Mix the Chicken KoftaIn a large bowl, combine the ground chicken, onion, garlic, parsley, cumin, coriander, paprika, salt, and pepper. Mix until well blended but don’t overwork it. Step 2: Shape and ChillForm into oval-shaped patties or kebabs. Place them on a lined tray and chill for 10-15 minutes to help them firm up. Step 3: Cook the KoftaHeat olive oil in a skillet over medium heat or preheat your grill. Cook the kofta for 3-4 minutes per side until golden and fully cooked. Internal temp should hit 165°F. Step 4: Make the Yogurt SauceWhisk together the yogurt, olive oil, lemon juice, zest, garlic, and salt. Chill until ready to serve. Step 5: Serve It Up!Serve hot kofta with a generous drizzle of garlic yogurt sauce. Add a side salad, grain, or wrap it up in pita bread.
Secret Tips for the Best Chicken Kofta With Creamy Garlic Yogurt Sauce
1. Use ground chicken with a little fat: Lean chicken breast works, but mixing in some thigh meat gives your kofta more juiciness and flavor while keeping it a high-protein Mediterranean dinner.
2. Chill the mixture before shaping: Letting your seasoned ground chicken rest in the fridge for 15–20 minutes makes it easier to roll into kofta skewers or patties without falling apart.
3. Don’t skip fresh herbs: Parsley, cilantro, or mint brighten up the kofta and balance the smoky spices. They also give the dish that authentic Mediterranean chicken kofta taste.
4. Grill or pan-sear for charred flavor: For the best results, cook your kofta on a grill or hot cast-iron skillet. That smoky sear pairs perfectly with the creamy garlic yogurt sauce.
5. Strain the yogurt sauce: Use Greek yogurt and strain it slightly before mixing with garlic and lemon. This makes the sauce thick, tangy, and perfect for drizzling over your chicken kofta bowls.
6. Serve with balance in mind: Pair your kofta with pita bread, basmati rice, or a simple cucumber tomato salad. It keeps the meal light, flavorful, and ready in 30 minutes.
7. Meal prep friendly: Store cooked kofta and sauce separately in airtight containers. This makes it a quick reheat option for a healthy weeknight dinner or even lunch bowls.Keyword baked chicken kofta, chicken kofta recipe, creamy garlic yogurt sauce, easy kofta with yogurt, greek yogurt garlic dip, ground chicken recipes dinner, healthy mediterranean dinner, high protein chicken meal, low carb chicken kofta, mediterranean meal prep ideas
