Mediterranean Chicken Bowl with Rice, Tzatziki & Veggies
This bowl brings together juicy marinated chicken, fluffy rice, creamy tzatziki, and a rainbow of roasted and fresh veggies. It’s a balanced Mediterranean-inspired meal that’s healthy, protein-rich, and customizable.
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Servings:4
Ingredients
For the Chicken:
1 lb (450 g) boneless skinless chicken breasts or thighs
2 tbsp olive oil
2 garlic cloves, minced
Juice of 1 lemon
1 tsp dried oregano
1/2 tsp paprika
Salt & black pepper
For the Rice:
1 1/2 cups basmati or jasmine rice
3 cups chicken broth
1 tbsp olive oil
Pinch of salt
For the Veggies:
1 zucchini, chopped
1 red bell pepper, sliced
1 cup cherry tomatoes, halved
1 small red onion, sliced
1 cucumber, diced
2 tbsp olive oil
Salt & pepper
For the Tzatziki Sauce:
1 cup Greek yogurt
1/2 cucumber, grated and squeezed dry
1 garlic clove, finely grated
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp fresh dill or mint, chopped
Salt & pepper
Optional toppings:
Crumbled feta
Olives
Fresh parsley
Instructions
Marinate chicken
Mix olive oil, garlic, lemon juice, oregano, paprika, salt, and pepper.
Coat chicken and marinate for at least 20 minutes (up to overnight).
Cook chicken
Grill or pan-sear chicken 5–6 minutes per side until golden and cooked through.
Slice into strips.
Cook rice
Rinse rice, then cook with broth, olive oil, and salt until fluffy.
Roast veggies
Toss zucchini, bell pepper, tomatoes, and onion with olive oil, salt, and pepper.
Roast at 200°C (400°F) for 15–20 minutes until tender.
Make tzatziki
Mix yogurt, cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper. Chill until ready.
Assemble bowls
Layer rice at the bottom, add roasted veggies and fresh cucumber, top with sliced chicken.
Drizzle with tzatziki and garnish with feta, olives, or parsley if desired.
Notes & Tips
Chicken thighs stay juicier than breasts.
Meal prep friendly: store components separately, then assemble fresh.
Swap rice for quinoa or bulgur for a lighter grain base.
Nutritional Information
Calories: 520 kcal
Protein: 38g
Carbs: 52g
Fat: 18g
Fiber: 6g