Chicken Kofta With Creamy Garlic Yogurt Sauce – High-Protein, Low-Carb Mediterranean Dinner Bowl
Samantha
This Chicken Kofta with Creamy Garlic Yogurt Sauce is the ultimate protein-packed Mediterranean dinner. Juicy ground chicken seasoned with warm spices pairs perfectly with a tangy garlic yogurt sauce for a satisfying, low-carb meal. Whether you're prepping ahead or making it fresh, this quick and easy kofta bowl is loaded with flavor, freshness, and nutrients in every bite.
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Dinner, Lunch, Meal Prep
Cuisine Mediterranean, Mediterranean Eastern-Inspired
Servings 4 servings
Calories 312 kcal
- 1 lb ground chicken
- ¼ cup finely chopped onion
- 3 garlic cloves minced
- ¼ cup fresh parsley chopped
- ¼ cup fresh cilantro chopped
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ½ tsp ground coriander
- ¼ tsp cinnamon optional
- 1 tsp salt
- ¼ tsp black pepper
- 1 tbsp olive oil for cooking
For the Creamy Garlic Yogurt Sauce
- 1 cup plain Greek yogurt
- 2 garlic cloves grated or finely minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt to taste
Step 1: Mix the KoftaIn a large bowl, combine ground chicken, onion, garlic, parsley, cilantro, cumin, paprika, coriander, cinnamon (if using), salt, and pepper. Mix with your hands until just combined. Step 2: Form the PattiesShape into 8 oval-shaped patties or logs. Chill for 10 minutes to help them hold together during cooking. Step 3: Cook the KoftaHeat olive oil in a skillet over medium heat. Add the patties and cook for 4–5 minutes per side, until golden brown and cooked through (internal temp 165°F). Step 4: Make the Garlic Yogurt SauceIn a bowl, whisk together the Greek yogurt, garlic, lemon juice, olive oil, and salt. Adjust seasoning to taste. Step 5: ServeServe kofta warm with a generous dollop of garlic yogurt sauce and optional toppings like cucumbers, tomatoes, or pita bread.
Secret Tips for Chicken Kofta With Creamy Garlic Yogurt Sauce
1. Use dark meat ground chicken for juicier kofta: Lean breast meat can dry out quickly, so for the best texture and flavor in your high-protein chicken kofta, go with ground thigh meat. It keeps the kofta tender and moist, especially when grilled or baked.
2. Grate onion and squeeze out moisture: For perfectly textured Mediterranean-style kofta, grate the onion instead of chopping it and squeeze out excess liquid. This keeps your mix from getting too wet while still infusing rich flavor.
3. Chill the mixture before cooking: After forming your kofta, refrigerate the skewers or patties for at least 30 minutes. This helps them hold their shape during cooking and locks in the herbs and spices for more flavorful results.
4. Don’t skip the fresh herbs: Chopped parsley, mint, or cilantro add bold Mediterranean flair and freshness to your low-carb kofta dinner. Dried herbs won’t have the same impact, so use fresh whenever possible.
5. Add a touch of fat for flavor: A drizzle of olive oil or a small spoonful of Greek yogurt in the mix can enhance both moisture and flavor without compromising your low-carb, high-protein meal goals.
6. Blend garlic into the yogurt sauce, don’t just mince it: For a truly smooth and creamy garlic yogurt sauce, blend the garlic directly into the sauce using a food processor or blender. It distributes flavor more evenly and gives your Mediterranean garlic sauce a restaurant-quality finish.
7. Serve with low-carb Mediterranean sides: Keep it light and balanced by pairing with cauliflower rice, grilled vegetables, or cucumber-tomato salad. These sides complement the dish without adding unnecessary carbs, keeping it meal prep–friendly and keto-aligned.
8. Make extra for meal prep bowls: Chicken kofta reheats beautifully and pairs well with your favorite Mediterranean bowl ingredients. Store portions with sauce on the side for easy lunches or protein-packed dinners all week.Keyword chicken kofta recipe, creamy garlic yogurt sauce, easy mediterranean dinner, greek yogurt garlic sauce, grilled chicken kofta, healthy chicken kofta, high protein chicken dinner, keto chicken kofta bowl, low carb kofta meal, mediterranean chicken bowl
