Chicken Tzatziki Bowl
The Chicken Tzatziki Bowl is a vibrant Mediterranean-inspired dish featuring juicy grilled chicken, fluffy rice or quinoa, crisp vegetables, and a creamy homemade tzatziki sauce. It’s a refreshing, satisfying, and wholesome meal that’s perfect for lunch or dinner—and great for meal prep.
Time Required:
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Ingredients
For the Chicken:
1½ lbs (680g) boneless, skinless chicken breast or thighs
2 tbsp olive oil
Juice of 1 lemon
3 cloves garlic, minced
1½ tsp dried oregano
½ tsp cumin
Salt and black pepper, to taste
For the Tzatziki Sauce:
1 cup plain Greek yogurt
½ cucumber, grated and squeezed dry
2 cloves garlic, finely minced
1 tbsp lemon juice
1 tbsp extra virgin olive oil
1 tbsp fresh dill or mint, chopped
Salt and pepper, to taste
For the Bowl Base & Toppings:
2 cups cooked rice, quinoa, or couscous
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ red onion, thinly sliced
½ cup kalamata olives (optional)
½ cup crumbled feta cheese
Fresh parsley or dill, for garnish
Lemon wedges, for serving
Instructions:
1. Marinate and Cook the Chicken:
1. In a bowl, mix olive oil, lemon juice, garlic, oregano, cumin (if using), salt, and pepper.
2. Add chicken and toss to coat. Marinate for at least 15 minutes (or up to 4 hours in the fridge).
3. Grill, pan-sear, or bake the chicken until golden and cooked through (internal temp: 165°F / 74°C), about 6–7 minutes per side.
4. Let rest, then slice or dice.
2. Prepare the Tzatziki:
1. In a bowl, combine Greek yogurt, grated cucumber (squeezed to remove excess water), garlic, lemon juice, olive oil, and herbs.
2. Stir well and season with salt and pepper to taste. Chill for 10+ minutes if time allows.
3. Assemble the Bowls:
1. In 4 bowls, layer your grain base (rice/quinoa/couscous).
2. Top with sliced chicken, tomatoes, cucumbers, red onion, olives, and feta.
3. Drizzle generously with tzatziki sauce.
4. Garnish with fresh herbs and lemon wedges.
Notes & Tips:
Meal Prep Friendly: Store components separately for up to 4 days in the fridge. Add tzatziki just before serving.
Low-Carb Option: Use cauliflower rice or a salad base.
Tzatziki Tip: Squeeze cucumber well to prevent a watery sauce.
Grain Swap: Try farro or bulgur for a different texture.
Herb Twist: Use mint for a cooling flavor or dill for classic Greek taste.
Frequently Asked Questions
Q: Can I make this dairy-free?
A: Yes! Use a dairy-free yogurt alternative (like coconut or almond-based) for the tzatziki and skip the feta.
Q: Can I use store-bought tzatziki?
A: Definitely. Homemade is fresher, but store-bought works for convenience.
Q: What protein alternatives can I use?
A: Grilled shrimp, chickpeas, falafel, or tofu are excellent substitutes.
Q: Can I eat this cold?
A: Yes! It’s delicious both warm and cold—great for on-the-go lunches.
Q: Is this bowl gluten-free?
A: Yes, if you use a gluten-free grain like rice or quinoa and ensure all other ingredients are gluten-free.
Nutritional Information
Calories: 510 kcal
Protein: 38g
Carbohydrates: 32g
Sugar: 5g
Fiber: 4g
Fat: 27g
Saturated Fat: 7g
Cholesterol: 95mg
Sodium: 620mg
Calcium: 130mg
Iron: 2.2mg