Marinated with a punchy blend of Dijon mustard, garlic, and herbs, these Mustard Chicken Kabobs are juicy, flavorful, and easy to prep ahead of time. Designed for the grill but just as delicious baked in the oven or cooked on the stovetop, this recipe is built around a lean source of protein for you to eat, enjoy, and convert into clean energy to power your day or fuel your evening. Add them on top of a salad or serve them alongside roasted veggies for a complete and flavorful plate.
Key Ingredients & Their Health Benefits
- Chicken Breast: Lean protein source, low in fat; supports muscle maintenance and metabolism
- Dijon Mustard: Contains vinegar and mustard seeds; supports digestion and is low in sugar and calories
- Garlic: Contains compounds with antibacterial properties; may support immune health and reduce inflammation
- Olive Oil: Rich in monounsaturated fats; supports heart and brain health and adds satiety
Recipe for Mustard Chicken Kabobs
Yields: 4 kabobs
Recommended serving: 1–2 skewers with vegetables or a salad
Estimated Nutritional Information Per Serving*
Calories: 185
Protein: 26g
Carbohydrates: 1.5g
Healthy Fats: 8g
Fiber: 0g
*For 1 skewer, approximately
Ingredients
For the Chicken & Marinade
- Wooden/bamboo skewers, pre-soaked before cooking (see Recipe Tips below)
- 1½ lbs. boneless and skinless chicken breast, cut into 1½-inch cubes
- 2 tbsp. Dijon mustard
- 1 tbsp. olive oil
- 2 garlic cloves, minced
- 1 tbsp. lemon juice (or apple cider vinegar)
- 2 tsp. dried thyme or oregano
- ½ tsp. smoked paprika
- ½ tsp. sea salt
- ¼ tsp. freshly ground black pepper
Optional for Serving
- Lemon wedges
- Fresh parsley, finely chopped
- Grilled vegetables or a side salad
Instructions
* See Recipe Tips below *
- Make the Marinade: In a medium bowl, whisk together the Dijon mustard, olive oil, garlic, lemon juice or ACV, dried herbs, paprika, salt, and pepper.
- Marinate the Chicken: Add the cubed chicken to a bowl and toss to coat evenly. Cover and refrigerate for at least 30 minutes (or up to 12 hours for a deeper flavor).
- Skewer the Chicken: Thread the marinated chicken pieces onto the pre-soaked skewers, leaving a bit of space between each for even cooking.
- Preheat the Grill: Heat your grill (or grill pan) to medium-high heat. Lightly oil the grates to prevent sticking.
- Grill the Skewers: Cook the skewers for 10–12 minutes, turning every 2–3 minutes until the chicken is golden brown and cooked through (reaching an internal temperature of at least 165°F).
- Serve: Garnish with optional fresh parsley and lemon wedges, and serve with grilled vegetables, a green salad, or cauliflower rice. The choice is yours!
Storage & Shelf Life
- Store cooked chicken skewers in an airtight container in the fridge for up to 4 days
- Can be frozen (pre- or post-grilling) for up to 2 months; thaw overnight before reheating
- Reheat on stovetop, in a skillet, or on low heat in the oven until warmed through
Recipe Tips
- To prevent the wooden skewers from burning, soak them in water for 30 minutes before skewering the chicken and grilling
- To keep the chicken nice and juicy and avoid overcooking, remove the skewers from heat as soon as the chicken reaches an internal temperature of 165°F
- Add chopped fresh rosemary or a dash of chili flakes to the marinade for a variation in flavor or some added spice
- Serve with and dip in a tzatziki for a refreshing, cooling component
Image credit: Artem Beliaikin / Unsplash
