This Mediterranean Chicken Stir Fry is a vibrant, healthy dinner option that is packed with colorful vegetables and lean protein. Marinated in olive oil, garlic, and zesty peri-peri seasoning, the chicken is seared to golden perfection before being tossed with a medley of eggplant, zucchini, and blistered tomatoes.
With a perfect balance of savory spices and fresh produce, this dish is a quick and satisfying meal that tastes just as good on its own as it does served over grains.
Recipe Details
- Flavor Profile: This stir fry features the distinct, slightly spicy kick of peri-peri seasoning, balanced by the sweetness of blistered cherry tomatoes and the earthiness of eggplant and spinach.
- Texture: You get tender, juicy strips of chicken and vegetables that are caramelized on the outside but retain a pleasant bite, all brought together by soft wilted spinach.
- Time: 30 minutes marinating (passive), 20 minutes active prep/cook time.
- Difficulty: Easy. The key is chopping the vegetables uniformly and cooking in batches to ensure searing rather than steaming.
What You’ll Need
To make this recipe, you will need a large frying pan or skillet to cook the chicken and vegetables in stages. Several bowls are helpful for separating the prepped vegetables before cooking. The ingredients rely on fresh Mediterranean produce like eggplant and zucchini, paired with chicken breast and a specific spice blend for heat and flavor.
Ingredient Notes
- Chicken Breast – You will need 1.1 lb of chicken breast cut into thin strips or mini fillets. Cutting them into strips ensures they marinate quickly and cook fast in the hot pan.
- Peri-Peri Seasoning – This is the primary flavor driver. It is a spice blend made from crushed chilies (often African Bird’s Eye chili), citrus peel, onion, pepper, garlic, salt, lemon juice, basil, oregano, and tarragon. It adds a nice heat and zest.
- Eggplant – Thinly sliced eggplant acts like a sponge, absorbing the olive oil and seasoning flavors.
- Zucchinis – Two medium zucchinis add color and a mild flavor. Slice them thinly so they cook through quickly.
- Cherry Tomatoes – These are added at the end to blister and sizzle, creating a little burst of acidity and juice that helps coat the other vegetables.
- Fresh Spinach – A large amount (7 cups) is used, but it wilts down significantly to mix into the final dish.
- Red Onion – Sliced red onion adds sweetness and a savory aromatic base.
- Olive Oil – Used for the marinade and for frying each batch of ingredients.
Add-ins and Substitutions
- Spice Level – Peri-peri can be spicy. If you prefer a milder dish, you can use less seasoning or substitute with a mild paprika and oregano blend.
- Vegetables – Yellow squash works well in place of zucchini, and asparagus cut into short lengths is a great addition if you want more greens.
- Grains – While this is a complete meal, stirring in cooked chickpeas or serving it over couscous makes it even heartier.
How to Make Mediterranean Chicken Stir Fry
- Marinade the Chicken: In a medium bowl, add 1 tbsp of olive oil, the grated or minced garlic, 1 tsp of the peri-peri seasoning, and the salt. Add the chicken strips and toss to coat. Leave to marinade for 30 minutes (or even overnight if you make ahead), or at least until you have finished preparing the vegetables.
- Prepare the Vegetables: Wash, peel, core, top and tail all of the vegetables accordingly. Slice them thinly and then cut them in thin short strips so that they cook evenly and fast. The secret is to keep some of the crunch but make sure that everything is cooked through. Set the vegetables aside in separate prepared bowls so that it is easy to grab them when you are ready.
- Sauté the Chicken: In a frying pan, add 1 tbsp of olive oil and add the marinated chicken strips. Turn the chicken on the other side after 2.5-3 minutes. Sauté until golden brown and cooked through. This should take 5-6 minutes. Remove the chicken strips from the pan and set aside.
- Stir Fry Vegetables: In the same pan, add another tablespoon of olive oil and add a handful of each of the sliced vegetables (eggplant, zucchini, pepper, onion). Allow the heat to create a little caramelisation for a minute or two before you start to stir fry the vegetables. Stir fry in 2 batches, making sure the pan is not overcrowded. Add a pinch of salt and a pinch of seasoning, making sure not to oversalt. Taste as you go, then set them aside next to the chicken.
- Blister Tomatoes and Wilt Spinach: Add the last of the olive oil to the pan and toss the cherry tomatoes until they blister and sizzle a little. Add the fresh spinach and mix gently until wilted.
- Combine: Add the stir fried vegetables and chicken back to the pan, mixing gently for a few moments to combine all the flavors.
- Serve: Serve immediately on its own or over rice or cooked grains.
Pro Tip: Do not skip the batch cooking! If you throw all the vegetables into the pan at once, the temperature will drop, and the vegetables will release water and steam instead of frying. Caramelization creates the best flavor.
Recipe Tips
- Uniform Slicing: Take care to slice your vegetables into similar-sized thin strips. This ensures the eggplant isn’t raw while the zucchini is mushy.
- Heat Control: Keep your pan hot. You want the vegetables to get some color quickly without turning soft.
- Prep Ahead: Because the cooking process moves fast, have all your vegetables chopped and separated in bowls before you start cooking the chicken.
FAQs
- Is this gluten-free? The ingredients listed are naturally gluten-free, but always check your specific blend of peri-peri seasoning to ensure no wheat-based fillers were used.
- Can I use chicken thighs? Yes, boneless skinless chicken thighs cut into strips are a delicious, juicy alternative to breast meat.
- How do I store leftovers? Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet to maintain the texture better than a microwave.
Serving Suggestions
- Grains: This is delicious over white rice, brown rice, or quinoa.
- Low Carb: For a lighter option, serve it over cauliflower rice.
- Sauce: A dollop of Greek yogurt or tzatziki on the side pairs well with the spicy peri-peri seasoning.
Make This Recipe in Advance
- Marinade: You can place the chicken in the marinade the night before and keep it in the fridge.
- Veggie Prep: You can slice all the vegetables earlier in the day. Store the onions separately from the rest so their flavor doesn’t overpower the other vegetables.
Mediterranean Chicken Stir Fry
- Total Time: 50 minutes
- Yield: 4 Servings 1x
Description
This Mediterranean Chicken Stir Fry is a vibrant, healthy dinner option that is packed with colorful vegetables and lean protein. Marinated in olive oil, garlic, and zesty Peri-Peri seasoning, the chicken is seared to golden perfection before being tossed with a medley of eggplant, zucchini, and blistered tomatoes. With a perfect balance of savory spices and fresh produce, this dish is a quick and satisfying meal that tastes just as good on its own as it does served over grains.
Ingredients
The Chicken Marinade
- 1.1 lb (500g) chicken breast, cut into thin strips
- 1 tablespoon olive oil (for marinade)
- 2 garlic cloves, grated or minced
- 1 teaspoon Peri-Peri seasoning (adjust for heat)
- 1/2 teaspoon salt
The Vegetable Stir Fry
- 1 medium eggplant, thinly sliced into strips
- 2 medium zucchinis, thinly sliced into strips
- 1 sweet bell pepper, sliced into thin strips
- 1 medium red onion, sliced
- 1 cup (150g) cherry tomatoes
- 7 cups (200g) fresh spinach
- 3 tablespoons olive oil (divided for frying batches)
- 1 teaspoon Peri-Peri seasoning (for veggies)
- Salt and pepper, to taste
Instructions
Marinate Chicken
In a bowl, combine 1 tablespoon olive oil, minced garlic, 1 teaspoon Peri-Peri seasoning, and salt. Add the chicken strips and toss to coat. Rest: Marinate for 30 minutes (or overnight) while you prep the vegetables.
Prep Vegetables
Wash and slice the eggplant, zucchini, bell pepper, and onion into uniform thin strips. Keep them separated in bowls for easy batch cooking.
Sauté Chicken
Heat 1 tablespoon olive oil in a large frying pan over medium-high heat. Add the chicken strips. Cook: Sear for 5–6 minutes, flipping halfway, until golden brown and cooked through. Remove from pan and set aside.
Stir Fry Veggies (Batch 1)
Add another tablespoon of oil to the same pan. Add half the mixed vegetables (eggplant, zucchini, pepper, onion). Cook: Let them sit for a minute to caramelize, then stir-fry for 3–4 minutes until tender-crisp. Season with a pinch of salt and Peri-Peri. Remove and set aside with the chicken.
Stir Fry Veggies (Batch 2)
Repeat with remaining oil and vegetables. Remove and set aside.
Blister & Wilt
Add the cherry tomatoes to the hot pan. Toss until they blister and sizzle. Add the fresh spinach and cook gently until wilted.
Combine
Return the cooked chicken and all stir-fried vegetables to the pan. Toss everything together for 1 minute to reheat and combine flavors.
Serve
Serve immediately on its own or over rice/couscous.
Notes
Batch Cooking is Key: Do not crowd the pan! If you cook all the vegetables at once, they will steam and become soggy. Cooking in batches ensures nice caramelized edges and great texture.
Uniform Cuts: Take care to slice the eggplant and zucchini into strips of similar thickness so they cook at the same rate.
Peri-Peri Spice: This blend usually contains chilies, citrus peel, garlic, and herbs. It can be spicy! If you prefer mild heat, use less seasoning or swap for a mix of paprika and oregano.
Chicken Thighs: Boneless, skinless chicken thighs are a great substitute for breast meat if you prefer a juicier cut that withstands high heat well.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Dinner / Stir Fry
- Method: Stovetop
- Cuisine: Mediterranean Fusion
Nutrition
- Serving Size: 1/4 of Recipe
- Calories: 360
- Sugar: 8g
- Sodium: 550mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 6g
- Protein: 32g
- Cholesterol: 85mg
Keywords: mediterranean chicken, healthy stir fry, chicken and eggplant, peri peri chicken recipe, low carb dinner, vegetable stir fry, easy weeknight meals
