Mediterranean Chicken Bowl with Tzatziki Sauce
This Mediterranean Chicken Bowl is a wholesome and satisfying meal featuring juicy marinated grilled chicken, fluffy grains, crisp vegetables, tangy feta, and creamy homemade tzatziki sauce. Perfect for a nutritious lunch or dinner, it’s fresh, colorful, and full of flavor.
Time
Prep time: 20 minutes (plus marinating)
Cook time: 20 minutes
Total time: 40 minutes
Ingredients
For the Chicken
1 lb (450 g) boneless, skinless chicken breasts or thighs
2 tbsp olive oil
2 cloves garlic, minced
1 tbsp lemon juice
1 tsp dried oregano
1 tsp ground cumin
½ tsp smoked paprika
Salt and black pepper, to taste
For the Bowl
1 cup cooked quinoa, farro, or brown rice (your choice)
1 cup cherry tomatoes, halved
1 cucumber, diced
½ small red onion, thinly sliced
½ cup Kalamata olives, pitted and halved
½ cup crumbled feta cheese
1 cup mixed greens (spinach, arugula, or romaine)
For the Tzatziki Sauce
1 cup Greek yogurt (plain, unsweetened)
½ cucumber, grated and squeezed of excess water
1 clove garlic, finely minced
1 tbsp fresh dill or mint, chopped
1 tbsp olive oil
1 tbsp lemon juice
Salt and black pepper, to taste
Instructions
1. Marinate the Chicken
In a bowl, combine olive oil, lemon juice, garlic, oregano, cumin, paprika, salt, and pepper.
Add chicken and coat well. Cover and marinate for at least 20 minutes (up to 4 hours in the fridge).
2. Cook the Chicken
Heat a grill pan or skillet over medium-high heat.
Cook chicken for 5–6 minutes per side, until golden brown and fully cooked (internal temp 165°F / 74°C).
Let rest for 5 minutes, then slice.
3. Make the Tzatziki
Mix Greek yogurt, grated cucumber, garlic, dill/mint, olive oil, lemon juice, salt, and pepper in a bowl.
Taste and adjust seasoning. Chill until ready to serve.
4. Assemble the Bowls
Divide the grains among bowls.
Top with sliced chicken, tomatoes, cucumber, onion, olives, greens, and feta.
Drizzle generously with tzatziki sauce.
Optionally garnish with extra dill, lemon wedges, or a sprinkle of paprika.
Notes & Tips
Meal Prep Friendly: Store cooked chicken, grains, and chopped veggies separately. Add tzatziki just before eating.
Protein Swap: Works with shrimp, salmon, or falafel.
Make it Gluten-Free: Use quinoa or brown rice instead of farro.
Extra Creaminess: Add hummus alongside the tzatziki.
Frequently Asked Questions
Q: Can I bake the chicken instead of grilling?
Yes! Bake at 400°F (200°C) for 20–25 minutes until fully cooked.
Q: How long does homemade tzatziki last?
It keeps for up to 3 days in the fridge in an airtight container.
Q: Can I make it dairy-free?
Use a coconut or almond yogurt alternative for the tzatziki and skip the feta or replace it with vegan feta.
Nutritional Information
Calories: ~420
Protein: 34 g
Carbohydrates: 35 g
Fat: 17 g
Fiber: 6 g
Sugar: 6 g