Mediterranean Chicken Rice Bowl with Tzatziki and Feta
A vibrant Mediterranean-inspired bowl with juicy herbed chicken, fluffy rice, creamy tzatziki, crumbly feta, and fresh veggies. It’s satisfying, non-spicy, and easy to make — ideal for meal prep or a wholesome family dinner.
⏱ Time
Prep: 15 minutes
Cooking: 25–30 minutes
Total: 40–45 minutes
Ingredients
For the Chicken
2 medium chicken breasts (or thighs), sliced or cubed
1 tbsp olive oil
1 tsp garlic powder
1 tsp dried oregano
½ tsp paprika (optional, mild)
Salt + pepper to taste
Juice of ½ lemon
For the Rice
1 cup basmati or long-grain rice
2 cups water or low-sodium chicken broth
½ tsp salt
1 tbsp olive oil
For the Tzatziki
½ cup Greek yogurt
¼ cucumber, grated and drained
1 garlic clove, grated
1 tsp lemon juice
1 tsp olive oil
Salt + black pepper to taste
Optional: chopped dill or mint
For the Bowl
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup Kalamata olives, sliced
2–3 tbsp crumbled feta
Fresh parsley or mint, chopped
Optional: roasted or sautéed veggies like zucchini, bell pepper, or spinach
Instructions
1. Cook the Rice
1. Rinse rice under cold water until water runs clear.
2. In a medium pot, bring water (or broth) to a boil, add rice, olive oil, and salt.
3. Reduce heat to low, cover, and cook 12–15 minutes until rice is fluffy.
4. Fluff with a fork and keep warm.
2. Prepare the Chicken
1. Toss chicken with olive oil, garlic powder, oregano, paprika, lemon juice, salt, and pepper.
2. Heat a skillet over medium heat, cook chicken 6–8 minutes per side (or until fully cooked).
3. Remove from heat and let rest for 2–3 minutes.
3. Make the Tzatziki
1. Grate cucumber and squeeze out excess water.
2. Mix Greek yogurt, cucumber, garlic, lemon juice, olive oil, salt, pepper, and herbs until smooth.
4. Assemble the Bowl
1. Start with a base of rice.
2. Add cooked chicken on top.
3. Arrange cherry tomatoes, cucumber, red onion, olives, and optional roasted veggies around the bowl.
4. Drizzle tzatziki generously on top.
5. Sprinkle feta and Fresh parsley or mint.
Notes
Chicken can be grilled, pan-seared, or oven-baked.
Tzatziki can be made ahead and stored in fridge up to 3 days.
Serve warm or room temperature.
Tips
For extra Mediterranean flavor, add a sprinkle of sumac or za’atar over chicken.
Use brown rice or quinoa for a higher-fiber version.
Meal prep: store chicken, rice, and veggies separately, and add tzatziki before serving.
⁉️ Frequently asked questions FAQ
Q: Can I make it vegan?
A: Yes, replace chicken with roasted chickpeas or tofu and use dairy-free yogurt for tzatziki.
Q: Is it spicy?
A: No, completely mild and family-friendly.
Q: Can I freeze it?
A: Cooked chicken and rice can be frozen, but add tzatziki and fresh veggies fresh.
ℹ️ Nutrition information
Calories: 450–500
Protein: 30–35g
Carbs: 45–50g
Fat: 15–18g
Fiber: 5–7g