Heart Healthy Grilled Chicken with Chimichurri Sauce

(5.0)
By Judy Capodanno
Updated 5/5/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy  |  Gluten Free  |  Diabetic
Heart Healthy Grilled Chicken with Chimichurri Sauce
Photo Credit: iStock

This Heart-Healthy Grilled Chimichurri Chicken is a high protein low calorie chicken recipe that combines smoky, lean chicken breasts with an irresistible blend of spices in a low sodium chimichurri sauce. By choosing skinless chicken breasts, you significantly reduce fat and cholesterol while keeping the meal incredibly satisfying with a generous 27 grams of protein per serving.

The secret to this dish is the vibrant, herb-forward sauce. You can make this healthy chimichurri sauce ahead of time and refrigerate for up to two weeks, making it perfect for busy weeknights. Try more heart healthy chicken recipes to spice up your high protein meals and keep your healthy eating goals on track.

 

 

Total Time
30 minutes
Servings
4
Calories
236

What Makes This Grilled Chicken with Chimichurri Sauce Healthy

This recipe prioritizes lean protein and heart-healthy fats to create a nutrient-dense meal that doesn't sacrifice flavor. By utilizing a homemade, low-sodium herb sauce instead of sugary store-bought marinades, you maintain control over the salt content while boosting the intake of fresh, antioxidant-rich herbs.

This chimichurri grilled chicken is a heart-healthy chicken recipe that is low in saturated fat (2g), low cholesterol (65mg), low sodium (223mg) and low calorie (236 cals). By using lean chicken breasts flavored only with spices and then adding a sauce made from fresh herbs with just a little olive oil, this dish promotes heart health. And since it also has no carbs, it’s a diabetic-friendly chicken recipe that provides essential nutrients like iron and vitamin C along with a solid dose of protein.

Homemade Chimichurri sauce is quick and easy to make! Simply combine olive oil and red wine vinegar with fresh herbs and spices, like parsley, cilantro, garlic, red chili pepper, oregano, salt and pepper. Let the mixture sit for at least 10 minutes to allow the flavors to meld. This healthy chimichurri recipe is rich in healthy fat from the olive oil and packed with antioxidant-rich herbs like parsley and cilantro, but what you’ll notice the most is that it tastes delicious!

In addition to this healthy chimichurri recipe for chicken, you can use chimichurri sauce to enhance a variety of dishes, such as grilled meat, seafood and roasted vegetables. It can even be used as a delicious marinade. Its tangy and herbaceous flavor profile complements the smokiness of grilled foods perfectly. And since the sauce doesn’t need much salt because it’s so flavorful, it’s a wonderful way to enjoy a low sodium chicken recipe if you need to watch your salt intake.

Key Health Highlights

  • High-Quality Lean Protein: Providing 27g of protein per serving, this recipe supports muscle maintenance and satiety.
  • Low in Saturated Fat: Using skinless chicken breasts and olive oil helps keep cholesterol levels in check.
  • Low Sodium Profile: The chimichurri relies on vinegar, garlic, and herbs for flavor rather than excessive salt.
  • Heart-Healthy Fats: Olive oil provides monounsaturated fats that are essential for cardiovascular health.
  • Antioxidant-Rich Herbs: Fresh parsley and cilantro contribute vitamins A, C, and K, as well as anti-inflammatory properties.

FAQs About Grilled Chimichurri Chicken

Yes, chimichurri is rich in anti-inflammatory ingredients like garlic, olive oil, and fresh herbs, which contain antioxidants that help reduce oxidative stress in the body.

Grilled skinless chicken breast is an excellent choice for heart health because it is a lean source of protein that is low in saturated fat and cholesterol.

Yes, you can freeze chimichurri in an airtight container or an ice cube tray for up to 3 months. Note that the herbs may darken slightly upon thawing, but the flavor will remain delicious.

The key is to pound the chicken to an even thickness before grilling and use a meat thermometer to ensure you remove it from the heat exactly at 165°F.

Healthy Grilled Entrees

Fire up the grill for these nutrient-dense, heart-healthy grilled entrees that pair perfectly with fresh, bold sauces like chimichurri.

Heart Healthy Grilled Shrimp with Mango Salsa
Heart Healthy Grilled Steak Spinach Salad
Grilled Boneless Pork Loin Chops

High-Protein Chicken Dinners

Boost your weekly meal plan with these high-protein chicken dinners designed to support heart health without sacrificing delicious variety.

Heart Healthy Chicken with Orange Marmalade and Rosemary
Chicken Quinoa Soup
Heart Healthy Brandy Chicken with Prunes

Ingredient Spotlight: Chimichurri Sauce

Chimichurri is more than just a condiment; it is a nutritional powerhouse. The base of extra virgin olive oil and fresh garlic is widely recognized for supporting heart health and offering anti-inflammatory benefits. Parsley and cilantro are packed with chlorophyll and phytonutrients, making this sauce a fresh way to add vitamins to your plate without the additives found in processed sauces.

Healthy Variations

  • Red Chimichurri: Add a roasted red bell pepper and a teaspoon of smoked paprika to the blender with your sauce ingredients for a smoky, red version.
  • Chimichurri Thighs: Use boneless, skinless chicken thighs for a juicier texture while remaining mindful of your fat macros.
  • Creamy Chimichurri: Stir a tablespoon of plain nonfat Greek yogurt into the sauce just before serving for a tangy, creamy twist.

Ingredients

Recipe yields 4 servings

Chimichurri Sauce

Grilled Chicken

Directions

Chimichurri Sauce

  1. In a bowl, combine the oil, vinegar, parsley, cilantro, garlic, chili pepper, oregano, salt and black pepper. Set aside at room temperature for 10 minutes or up to 2 hours.

Grilled Chicken

  1. Step 1

    Preheat a grill to 425° over medium-high heat.

  2. Step 2

    In a small bowl, combine the cumin, coriander, salt and black pepper.

  3. Step 3

    Brush both sides of the chicken with 1 tablespoon of the chimichurri sauce. Rub the chicken evenly with cumin mixture.

  4. Step 4

    Grill the chicken until it registers 165° on a meat thermometer, about 4 minutes per side. Serve the chicken topped with the remaining chimichurri sauce.

Nutrition Facts

Serving Size:
4 oz chicken

236
Calories
15
g
Fat
65
mg
Cholesterol
223
mg
Sodium
0
g
Carbs
2
g
Sat. Fat
0
g
Fiber
26
g
Protein

Alternative Cooking Methods

  • Oven Roasted: If you don't have a grill, sear the chicken in a cast-iron skillet and finish in a 400°F oven until it reaches 165°F.
  • Air Fryer: Cook the seasoned chicken breasts at 375°F for 12–15 minutes, flipping halfway through, for a quick and crispy result.
  • Indoor Grill Pan: Achieve those smoky grill marks year-round by using a stovetop grill pan over medium-high heat.

Serving & Storage Tips

  • Make-Ahead Sauce: The chimichurri actually tastes better after the flavors meld. Store it in an airtight jar in the fridge for up to 14 days.
  • Reheating Chicken: To prevent the chicken from drying out, reheat it gently in a covered pan with a splash of water or broth.
  • Storage: Store cooked chicken separately from the sauce in the refrigerator for up to 3–4 days.

What to Serve with This Heart Healthy Grilled Chicken with Chimichurri Sauce

To keep the meal balanced and heart-healthy, consider pairing this chicken with:

Ingredient Substitutions

If you aren’t a fan of cilantro, you can use all parsley or swap a portion for fresh oregano or basil.

Red wine vinegar provides the classic tang, but apple cider vinegar or lemon juice can be used for a slightly different acidity.

If you don't have a red chili pepper, a pinch of crushed red pepper flakes works perfectly to provide that subtle kick.

This chimichurri also pairs beautifully with lean turkey breast or even grilled firm tofu for a vegetarian option.

More Healthy Recipes Like Grilled Chimichurri Chicken

Herbs are nature’s flavor enhancers and are a source of powerful nutrients. They’re also what give this healthy recipe the characteristic flavor you’ll savor. Some of our other favorite dishes that use herbs to boost flavor rather than relying on salt include Salmon with Salsa Verde and Mediterranean Chicken and Tomatoes. If you’re also looking for healthy recipes with grilled chicken, we have those, too!