This fresh and flavorful Chicken Bowl with Tzatziki Sauce brings all the best Mediterranean flavors together in one nourishing bowl. Juicy marinated chicken, fluffy rice, crunchy veggies, salty olives, and creamy tzatziki—all layered to perfection. It’s perfect for meal prep or a healthy dinner that feels anything but boring!
💪 Why You’ll Love This Bowl:
- Protein-packed: Grilled chicken and Greek yogurt provide a solid boost of protein.
- Naturally gluten-free: Skip the pita and enjoy this bowl with rice or quinoa.
- Meal prep-friendly: Make multiple servings in advance and assemble as needed.
- Customizable: Swap in quinoa, add hummus, or use tofu for a vegetarian version.
📝 Ingredients (Serves 2–3)
For the Chicken:
- 2 boneless, skinless chicken breasts 🍗
- 2 tbsp olive oil
- Juice of 1 lemon 🍋
- 1 tsp garlic powder (or 2 minced garlic cloves) 🧄
- 1 tsp dried oregano 🌿
- ½ tsp ground cumin
- Salt and pepper to taste
For the Bowl:
- 2 cups cooked basmati or brown rice 🍚
- 1 cup cherry tomatoes, halved 🍅
- ½ cucumber, diced 🥒
- ¼ red onion, thinly sliced 🧅
- ¼ cup kalamata olives, sliced 🫒
- ¼ cup feta cheese, crumbled 🧀
- 2 tbsp fresh parsley or mint, chopped 🌿
- Lemon wedges, for serving 🍋
For the Tzatziki Sauce:
- ½ cup plain Greek yogurt
- ½ cucumber, grated and squeezed dry
- 1 clove garlic, minced 🧄
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice 🍋
- 1 tsp dill or mint, chopped 🌿
- Salt & pepper to taste
🔥 Instructions
1️⃣ Marinate & Cook the Chicken:
- In a bowl, whisk together the olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper.
- Add the chicken breasts and coat evenly. Marinate for 15–30 minutes, or overnight for deeper flavor.
- Grill, pan-sear, or bake at 400°F (200°C) for 20–25 minutes, flipping halfway.
- Let rest for 5 minutes, then slice thinly.
2️⃣ Make the Tzatziki:
- In a small bowl, combine the Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, and herbs.
- Season with salt and pepper, stir well, and refrigerate until ready to serve.
3️⃣ Assemble the Bowl:
- Add a scoop of rice to your bowl as the base.
- Top with sliced chicken, cherry tomatoes, cucumber, red onion, olives, and feta.
- Drizzle with tzatziki and sprinkle with fresh herbs.
- Serve with lemon wedges for a citrusy kick!
🛒 Shopping List
Protein & Dairy:
- 2 chicken breasts
- Greek yogurt (plain, ~1 cup)
- Feta cheese (crumbled)
Produce:
- 1 lemon
- Garlic
- Cucumber (2 total)
- Cherry tomatoes
- Red onion
- Fresh parsley or mint
- Optional: fresh dill
Pantry:
- Olive oil
- Ground cumin
- Dried oregano
- Salt & pepper
- Basmati or brown rice
- Kalamata olives
🧠 Nutrition Information (Per Serving, Makes 3 Servings)
| Nutrient | Amount |
|---|---|
| Calories | ~480 |
| Protein | ~35g |
| Carbs | ~35g |
| Fat | ~22g |
| Fiber | ~4g |
| Sugar | ~5g |
Note: Nutrition values are approximate and will vary depending on the brands and amounts used.
🥄 Serving Tips & Variations
- Meal Prep It: Store each component separately in airtight containers. Assemble fresh to keep textures perfect.
- Low-Carb Swap: Use cauliflower rice instead of regular rice.
- Add Crunch: Top with roasted chickpeas or a sprinkle of sunflower seeds.
- Vegetarian Version: Swap chicken for grilled tofu or chickpeas.
