Healthy Roasted Chicken & Broccoli Bowl with Tzatziki Sauce
This vibrant bowl features juicy roasted chicken, tender-crisp roasted broccoli, and fluffy grains (like quinoa or brown rice), all topped with a fresh and creamy homemade tzatziki sauce. Balanced, high-protein, and full of Mediterranean flavor — perfect for clean eating or meal prep.
⏱️ Time
Prep: 15 minutes
Cook: 25–30 minutes
Total: 40–45 minutes
Ingredients
For the Roasted Chicken
2 large boneless skinless chicken breasts (or thighs)
1½ tbsp olive oil
Juice of ½ lemon
2 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika
Salt & black pepper to taste
For the Roasted Broccoli
1 large head broccoli, cut into florets
1 tbsp olive oil
Salt & pepper
Optional: ½ tsp garlic powder or chili flakes
Optional Grain Base
1 cup cooked quinoa, brown rice, couscous, or farro
For the Tzatziki Sauce
¾ cup plain Greek yogurt
½ cup cucumber, grated and squeezed dry
1 garlic clove, finely minced or grated
1 tbsp lemon juice
1 tbsp chopped fresh dill or mint
1 tbsp olive oil
Salt & pepper to taste
️ Instructions
Step 1: Marinate and Roast the Chicken
1. Preheat oven to 200°C (400°F).
2. Mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper in a bowl.
3. Coat chicken well and let marinate while oven preheats.
4. Place on a baking tray and roast for 20–25 minutes or until fully cooked (internal temp 75°C / 165°F). Rest and slice.
Step 2: Roast the Broccoli
1. Toss broccoli florets with olive oil, salt, pepper, and garlic powder (if using).
2. Spread on a baking tray and roast alongside the chicken for 20–25 minutes, until tender and golden at the edges.
Step 3: Make the Tzatziki Sauce
1. Mix yogurt, grated cucumber, garlic, lemon juice, dill or mint, olive oil, salt, and pepper in a bowl.
2. Chill in the fridge while the rest cooks.
Step 4: Assemble the Bowl
1. In each bowl, add a scoop of your grain base.
2. Top with sliced roasted chicken and broccoli.
3. Add a generous dollop of tzatziki.
4. Optional toppings: lemon wedge, sliced cherry tomatoes, olives, or fresh herbs.
Tips & Variations
Make it low-carb by skipping the grain or using cauliflower rice.
Add roasted sweet potatoes, red onions, or bell peppers for extra color and nutrition.
Great for meal prep: store each component separately and assemble when ready.
❓ Frequently asked questions FAQs
Can I use store-bought tzatziki?
Yes — just look for one with clean, simple ingredients.
How do I meal prep this?
Portion chicken, broccoli, and grains into containers. Keep tzatziki in a small side container and add when ready to eat.
Can I grill the chicken instead?
Absolutely! Grill for 4–5 minutes per side over medium heat.
Nutritional Information
Calories: 430
Protein: 35g
Carbs: 22g
Fat: 24g
Fiber: 4g
Sugar: 4g