Let’s be honest: 99% lean ground chicken can be… challenging. It’s a fantastic source of protein, but on its own, it’s often dry and bland. For the longest time, I avoided it, figuring it just wasn’t worth the trouble.
But as a recipe developer, I love a good challenge. I was determined to create a ground chicken kofta recipe that was genuinely delicious, packed with flavor, and incredibly juicy—all while using whole-food ingredients.
The secret, it turns out, isn’t adding a lot of fat. It’s moisture from vegetables. A little bit of grated zucchini, squeezed dry, is the magic ingredient. It melts right into the kofta, keeping them tender and moist while the herbs, lemon, and sumac do the heavy lifting on flavor.
This is the result: a Mediterranean Chicken Kofta Recipe that has become a staple in my busy-week rotation. It’s vibrant, satisfying, and perfect for piling into a warm pita.
A Flavor-Packed, Balanced Meal in One
What I love most about this dish is how it brings together so many nourishing elements in one easy-to-eat pocket. It’s a perfect example of those vibrant Mediterranean principles.
You get high-quality protein from the chicken, which is essential for feeling full and satisfied. The kofta themselves are loaded with fresh herbs—parsley, mint, and dill—which provide so much fresh flavor, not to mention antioxidants.
We tuck it all into a 100% whole wheat pita, a great source of fiber. And that spicy yogurt sauce? It’s a refreshing, high-protein alternative to heavy sauces. It’s just a fantastic, balanced plate.
How to Make This Ground Chicken Kofta Recipe
This comes together much faster than you’d think. You’re just a few simple steps away from a great meal.
1. Mix the Sauce: First, get your yogurt sauce ready. Stir together the Greek yogurt, grated (and squeezed!) cucumber, garlic, jalapeño, lemon, and dill. Pop it in the fridge. This sauce gets better as it sits.
2. Combine the Kofta: In a big bowl, gently mix the ground chicken, breadcrumbs, grated zucchini, onion, garlic, and all those wonderful herbs and spices. The key is to mix until just combined—don’t overwork it!
3. Shape and Bake: Form the mixture into small, oblong kofta shapes and lay them on a parchment-lined baking sheet. They bake at 400°F for about 17-20 minutes. They’ll be golden brown and cooked through.
4. Assemble: Warm your pitas, slather on the sauce, add four kofta, and pile on the fresh tomato, cucumber, and onion. A little feta on top is the perfect finishing touch.
My Top Tips & Variations
After making these dozens of times, I’ve learned a few things. Here are my top tips for success:
- Don’t Skip the Squeeze: You must squeeze the excess moisture from the grated cucumber (for the sauce) and the zucchini (for the kofta). A clean dish towel or paper towels work perfectly. This prevents a watery sauce and mushy kofta.
- Go Mild: If you’re not a fan of heat, you can remove the seeds from the jalapeño in the sauce, or just use half of one. The flavor is still great.
- Make-Ahead: The yogurt sauce is ideal for making ahead. The kofta mixture can also be combined and refrigerated for up to 24 hours before shaping and baking.
- Serving Ideas: Don’t have pitas? These kofta are fantastic served over a bed of quinoa, in a leafy green salad, or just on their own with the yogurt sauce for dipping.
Mediterranean Chicken Kofta Pockets with Spicy Yogurt Sauce
Equipment
- Large mixing bowl
- Small Mixing Bowl
- Box Grater
- Large parchment-lined baking sheet
- Chef's knife
- Cutting board
Ingredients
For the Spicy Jalapeño Yogurt Sauce
- 1.5 cups 340 g non-fat plain Greek yogurt
- 1 large English cucumber grated and thoroughly squeezed of excess moisture
- 3 cloves garlic minced
- 1 jalapeño finely minced (seeds removed for less heat)
- 3 tbsp fresh lemon juice
- 2 tbsp chopped fresh dill
- 1 tbsp extra-virgin olive oil
- 1/4 –1/2 tsp freshly ground black pepper to taste
For the Herb-Infused Chicken Kofta
- 1.5 lbs 680 g 99% lean ground chicken
- 3/4 cup 75 g 100% whole wheat breadcrumbs
- 1/2 cup 80 g finely diced red onion
- 1/2 cup 60 g grated zucchini, squeezed dry
- 4 cloves garlic minced
- 1 jalapeño finely minced
- 1/2 cup packed fresh parsley chopped
- 3 tbsp packed fresh mint chopped
- 2 tbsp packed fresh dill chopped
- 1 1/2 tsp dried oregano
- 1 1/2 tsp lemon zest
- 1/2 tsp ground sumac
- 1/2 tsp freshly ground black pepper
- 1/4 tsp kosher salt
For Assembly
- 6 large ~6.5-inch 100% whole wheat pitas
- 3 Persian cucumbers thinly sliced
- 3 Roma tomatoes sliced
- 1/2 red onion very thinly sliced
- 3 oz 85 g feta cheese, crumbled
- Extra fresh dill for garnish
Instructions
- Preheat and Prepare: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper. Prepare all vegetables and herbs as listed in the ingredients.
- Make the Yogurt Sauce: In a small bowl, combine the non-fat Greek yogurt, grated and squeezed cucumber, 3 cloves of minced garlic, minced jalapeño, fresh lemon juice, chopped dill, and extra virgin olive oil. Season generously with black pepper and stir until uniformly blended. Cover and refrigerate while you prepare the kofta to allow the flavors to meld.
- Combine the Kofta Mixture: In a large mixing bowl, add the ground chicken, whole wheat breadcrumbs, diced red onion, grated zucchini, 4 cloves of minced garlic, the second minced jalapeño, all fresh herbs (parsley, mint, dill), dried oregano, lemon zest, sumac, black pepper, and kosher salt. Use your hands to gently but thoroughly combine the ingredients. Do not overmix.
- Shape and Arrange: Slightly dampen your hands with water to prevent sticking. Form the chicken mixture into 24 small, oblong kofta shapes (4 per serving). Arrange them on the prepared parchment-lined baking sheet, ensuring they have space between them for even cooking.
- Bake the Kofta: Place the baking sheet in the preheated oven. Bake for 17-20 minutes, or until the kofta are golden brown and an instant-read thermometer inserted into the center of one registers 165°F (74°C).
- Assemble the Pockets: Gently warm the whole wheat pitas in the oven for the last minute of baking or in a toaster. To serve, slice the top off each pita to create a pocket. Spread a generous layer of the spicy yogurt sauce inside. Add 4 kofta, then layer with sliced tomatoes, cucumbers, and red onion. Top with a sprinkle of crumbled feta and a few sprigs of fresh dill. Serve immediately.
Notes
Nutrition Facts
Serving: 1 stuffed pita pocket- Calories: 472 kcal
- Protein: 45.1 g
- Carbohydrates: 45.5 g
- Dietary Fiber: 9.2 g
- Total Sugars: 8.3 g
- Added Sugars: 0 g
- Total Fat: 12.1 g
- Saturated Fat: 3.1 g
- Cholesterol: 115 mg
- Sodium: 498 mg
- Potassium: 755 mg
- Iron: 4.2 mg
Your Kofta Questions, Answered
Can I use ground turkey?
Absolutely. Lean ground turkey (93% or 99%) is a great substitute and will work beautifully with these herbs and spices.
How do I store leftovers?
Store the cooked kofta and the yogurt sauce in separate airtight containers in the refrigerator for up to 3 days. I recommend storing the fresh vegetable toppings separately, too. Reheat the kofta gently in the microwave or a 350°F oven.
What is sumac?
Sumac is a wonderfully versatile Mediterranean spice. It has a tangy, lemony flavor that adds a bright ‘zing’ to dishes. You can find it in most major grocery stores in the spice aisle, and it’s 100% worth adding to your collection!
I hope this satisfying Mediterranean Chicken Kofta Recipe becomes a new favorite for you, too. It’s proof that you can have a fast, deeply flavorful, and high-protein meal any night of the week. Enjoy!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
