Grilled Chicken Quinoa Bowl with Roasted Veggies & Tzatziki
This vibrant, Mediterranean-inspired bowl is a **perfect balance of protein, whole grains, roasted vegetables, and creamy tzatziki sauce**. It’s fresh, filling, meal-prep friendly, and ideal for anyone looking for a healthy yet flavorful meal.
Ingredients
For the Grilled Chicken
* 500 g (1.1 lb) boneless chicken breasts
* 2 tbsp olive oil
* 1 tbsp lemon juice
* 1 tsp garlic powder
* 1 tsp paprika
* ½ tsp oregano or Italian seasoning
* ½ tsp black pepper
* 1 tsp salt
For the Quinoa
* 1 cup quinoa (uncooked)
* 2 cups water or chicken broth
* ½ tsp salt
For the Roasted Vegetables
* 1 zucchini, sliced
* 1 red bell pepper, chopped
* 1 yellow bell pepper, chopped
* 1 red onion, sliced
* 1 cup broccoli florets
* 2 tbsp olive oil
* ½ tsp salt
* ½ tsp black pepper
* ½ tsp paprika
For the Tzatziki Sauce
* 1 cup Greek yogurt (plain)
* ½ cucumber, grated & squeezed dry
* 1 tbsp lemon juice
* 1 tbsp olive oil
* 1–2 garlic cloves, minced
* Salt to taste
* ½ tsp dried dill or mint (optional)
Cooking Instructions
Step 1: Marinate & Grill the Chicken
1. Mix olive oil, lemon juice, garlic powder, paprika, oregano, salt & pepper.
2. Coat chicken evenly and marinate for 20–30 minutes.
3. Grill on a hot grill or pan for 5–7 minutes per side until fully cooked.
4. Rest for 5 minutes, then slice.
Step 2: Cook the Quinoa
1. Rinse quinoa well.
2. Add to pot with water/broth and salt.
3. Bring to boil, reduce heat, cover and simmer **12–15 minutes**.
4. Fluff and set aside.
Step 3: Roast the Vegetables
1. Preheat oven to 200°C / 400°F.
2. Toss veggies with olive oil, salt, pepper & paprika.
3. Roast for 18–22 minutes, flipping halfway.
Step 4: Make the Tzatziki
Mix together:
Greek yogurt
Grated cucumber
Lemon juice
Olive oil
Garlic
Salt & dill
Refrigerate for 10 minutes for best flavor.
Step 5: Assemble the Bowl
In each bowl add:
1. Quinoa base
2. Roasted veggies
3. Grilled chicken slices
4. Drizzle with tzatziki
5. Optional toppings: olives, cherry tomatoes, feta
Nutritional Information
Calories: 480–520 kcal
Protein: 38–42 g
Carbohydrates:40–45 g
Fats: 18–22 g
Fiber: 6–8 g
Sodium: Moderate
Health Benefits
Chicken: Lean protein for muscle & energy
Quinoa:Complete plant protein & gluten-free
Vegetables:Rich in antioxidants & fiber
Greek yogurt:Probiotics & calcium for gut and bone health
Question & Answer (Q&A)
1. Can I bake the chicken instead of grilling it?
Yes. Bake at 200°C (400°F) for 20–25 minutes.
2. Is this recipe good for weight loss?
Absolutely. It is:
High in protein
High in fiber
Low in refined carbs
Keeps you full longer
3. Can I make this bowl vegetarian?
Yes! Replace chicken with:
Roasted chickpeas
Grilled tofu
Halloumi cheese
4. How long does it last in the fridge?
Up to 4 days in airtight containers (store tzatziki separately).
5. Can I use brown rice instead of quinoa?
Yes, but quinoa has:
More protein
More fiber
Lower glycemic index
6. Is tzatziki healthy?
Yes! It is:
Low in calories
High in probiotics
Good for digestion