Ultimate Mediterranean Chicken Bowl with Tzatziki & Fresh Veggies
A wholesome, colorful Mediterranean-inspired bowl featuring juicy marinated chicken, fluffy grains, crisp fresh veggies, and creamy homemade tzatziki. It’s a nutrient-packed, protein-rich meal that balances freshness and comfort.
⏱ Time
Prep: 20 minutes (plus 30 min marinating time)
Cook: 20 minute
Total: 40–45 minutes (excluding marinating)
Ingredients
For the chicken:
500g boneless, skinless chicken breasts (or thighs for juiciness)
3 tbsp olive oil
2 tbsp fresh lemon juice
2 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika (optional, mild)
Salt and black pepper, to taste
For the Tzatziki:
1 cup Greek yogurt (thick)
½ cucumber, grated and squeezed dry
1 garlic clove, finely minced
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp fresh dill or mint, finely chopped
Salt, to taste
For the bowl base & toppings:
2 cups cooked grains (quinoa, couscous, or rice)
1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, thinly sliced (soaked in cold water for 10 min to reduce sharpness)
½ cup Kalamata olives, pitted and halved
½ cup crumbled feta cheese
½ cup shredded carrots or bell peppers (optional)
Fresh parsley or mint, for garnish
Instructions
1. Marinate the chicken:
In a bowl, whisk olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Coat chicken in marinade, cover, and refrigerate for at least 30 minutes (up to 2 hours).
2. Cook the chicken:
Heat a grill pan or skillet over medium-high heat.
Cook chicken 5–7 minutes per side until golden and fully cooked (internal temp 75°C / 165°F).
Let rest for 5 minutes, then slice.
3. Prepare tzatziki:
Mix yogurt, grated cucumber, garlic, olive oil, lemon juice, dill/mint, and salt.
Chill until serving.
4. Assemble bowls:
Add a scoop of grains to each bowl.
Arrange sliced chicken, tomatoes, cucumber, onion, olives, carrots/peppers, and feta around the base.
Add a generous dollop of tzatziki in the center.
5. Finish & serve:
Drizzle with extra olive oil, sprinkle with parsley or mint, and serve immediately.
Notes & Tips
Make-ahead friendly: Prep chicken and tzatziki in advance for quick assembly.
Extra flavor: Add a drizzle of tahini or balsamic glaze.
Vegetarian option: Swap chicken for grilled halloumi or chickpeas.
❓ Frequently asked questions FAQ
Q: Can I meal prep this bowl?
Yes! Store chicken, grains, and veggies separately in the fridge. Assemble with fresh tzatziki just before eating.
Q: Which grain works best?
Couscous or quinoa for lightness, rice for heartiness, or farro for a nutty bite.
Nutrition information
Calories: ~450 kcal
Protein: 36g
Carbs: 38g
Fat: 18g
Fiber: 6g