Ami Mediterranean Roast Chicken Recipe – A Powerhouse Meal, Plus Leftovers!
One of my favorite recipes – a super simple Mediterranean high‑protein roast chicken with olive oil, herbs, and garlic. This recipes blows Costco chicken out of the water and may be the best roasted chicken you have ever tasted.
This recipe isn’t just a single dinner—it’s the start of several performance-packed meals that nourish, satisfy, and simplify your week. Infused with fresh herbs, lemon, garlic, and olive oil, this roast chicken is all about bold, vibrant flavors and clean-burning energy. It’s rich in high-quality protein, healthy fats, and immune-boosting nutrients—ideal for muscle recovery and all-day stamina.
What We Love About This Roast Chicken Recipe
- Protein-rich: Helps rebuild muscles after long rides, runs, or climbs.
- Anti-inflammatory herbs: Rosemary, thyme, and oregano support recovery and immunity.
- Healthy fats: Olive oil supports heart and joint health.
- Simple and satisfying: No fuss, no weird additives or preservatives—just whole food, whole fuel.
Mediterranean Roast Chicken Leftovers Reimagined: Fuel for the Rest of the Week
The might be left overs. Try these ideas to make the most of your Mediterranean high‑protein roast chicken:
1. Mediterranean Chicken Wraps
Shred leftover meat and roll it up in a whole grain or cassava wrap with hummus, cucumber, olives, tomatoes, and a drizzle of olive oil. Perfect for a grab-and-go trail lunch.
2. Recovery Bowl with Quinoa and Greens
Top a bowl of warm quinoa or brown rice with chicken, sautéed greens, roasted veggies, and a lemon-tahini dressing. A nutrient-dense post-training bowl that ticks all the macros.
3. Chicken and Chickpea Soup
Simmer the bones into a broth, then add in chickpeas, diced carrots, garlic, lemon, and more herbs for a healing, protein-packed soup. Add farro or barley for even more staying power.
4. Quick Chicken Salad with Yogurt and Dill
Mix chopped chicken with Greek yogurt, dill, celery, and lemon zest. Scoop onto crackers, stuff in a pita, or enjoy on a bed of arugula for a light lunch.
5. Stuffed Sweet Potatoes
Load a baked sweet potato with shredded chicken, sautéed spinach, cherry tomatoes, and a dollop of hummus or plain yogurt. It’s warming, grounding, and ridiculously delicious.
Notes
- The herb mix is flexible – try substituting dill or basil.
- The tray over the roasting pan is important – this is what allows the skin to crisp up. Without it, the chicken will sit in the rendered fat and the skin will stay soft and pale.
- Checking the internal temperature is important, so be sure to invest in a skewer type temperature gauge. If you don’t have one, the next best thing is to ensure the leg pulls free easily and the exposed bone isn’t pink or bloody.
- If you’ve got a second roasting pan or a large crowd to feed, roast two chickens at once. The cooking time will be approximately 20 minutes longer, depending on your oven, and the temperature and weight of the chickens. You can freeze extra shredded chicken or broth for future meals when time (or energy) is tight.
Looking for more healthy entrée ideas? Check out the She Runs Far healthy entrée recipe collection.
Have a favorite leftover chicken hack? Share it in the comments! And if you try this recipe, tag us with #SheRunsFar—we love to see your trail-ready creations.
Mediterranean High‑Protein Roast Chicken
Description
The best Mediterranean high‑protein roast chicken you will ever eat!
Why buy those roasted chickens from the store when it is so easy to make your own? Start with a whole organic chicken for a protein-rich meal you feel good about.
Ingredients
- 1 whole chicken (about 4 lbs), ideally free-range or organic
- 1 lemon (washed and cut into quarters)
Herb Mixture
- 1/2 head garlic, finely diced
- 4 tbsp extra virgin olive oil
- 2 tbsp chopped fresh rosemary (or 1 tbsp dried)
- 2 tbsp chopped fresh thyme (or 1 tbsp dried)
- 2 tbsp chopped fresh oregano (or 1 tbsp dried)
- 1 tsp sea salt
Seasoning
- 1/2 tsp salt
- 1/2 tsp paprika
- 1/2 tsp freshly ground black pepper
Instructions
Prepare the Herb Mixture
- Finely chop the herbs and finely dice the garlic.
- Combine herbs, garlic, olive oil, and 1 tsp of salt in a small bowl. Mix.
Prep the Chicken
- Preheat oven to 400°F (200°C).
- Stuff the cavity with the quartered lemon.
- Gently lift the skin from the breast, back, and legs, taking care not to tear the skin or remove it from the bird. Rub 1 tbsp of the herb and garlic infused oil over the chicken. With a small spoon, scoop the remaining herb mixture under the skin.
- Place breast up on a roasting pan with tray. (The tray is important for allowing the skin to crisp up rather than sitting in fat.)
- Tie the legs with cotton kitchen twine.
- Sprinkle 1/2 tsp of salt, pepper, and paprika over the chicken.
Roast
- Roast uncovered for 70 minutes. Check the chicken for doneness:
- The skin should be a crispy and brown. (Any garlic pieces rubbed on the exterior of the chicken may blacken – don’t worry, this is tasty!)
- The internal temperature should be 180°F.
- The legs should pull off easily from the bird, with no pink showing on the bone.
- Depending on the weight of the chicken, 8 to 15 more minutes of roasting may be required. Check at 5 minute intervals until the internal temperature is 180°F and the skin is crispy and brown.
Serving
- Let rest for 10 minutes before carving.
- Carve and serve.
