Mediterranean Steak Bowls with Tzatziki Sauce
Tender strips of herb-marinated steak are seared to perfection and served over a base of lemon-herb rice (or quinoa) with fresh Mediterranean toppings — cucumber, tomatoes, olives, feta, and a generous drizzle of creamy tzatziki. This bowl is protein-packed, balanced, and bursting with bright, fresh flavors.
Time
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Serves:2–3
Ingredients
For the Steak & Marinade:
350g (12 oz) flank steak, skirt steak, or sirloin
2 tbsp olive oil
1 tbsp lemon juice
2 cloves garlic, minced
1 tsp dried oregano
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper
For the Bowl Base:
1 cup cooked rice (white, brown, or lemon-herb rice) or cooked quinoa
1 tbsp fresh parsley, chopped
1 tbsp lemon juice
Drizzle of olive oil
For the Fresh Toppings:
1 cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup Kalamata olives
¼ cup feta cheese, crumbled
For the Tzatziki Sauce:
½ cup Greek yogurt (whole milk for creaminess)
½ cup cucumber, grated & squeezed dry
1 tbsp olive oil
1 clove garlic, minced
1 tbsp fresh dill, chopped
1 tbsp lemon juice
Salt, to taste
Instructions
Step 1: Marinate the Steak
In a bowl, mix olive oil, lemon juice, garlic, oregano, smoked paprika, salt, and pepper.
Add steak, coat well, and marinate for at least 30 minutes (up to 4 hours in the fridge).
Step 2: Make the Tzatziki
Mix Greek yogurt, grated cucumber, olive oil, garlic, dill, lemon juice, and salt.
Chill in the fridge until serving.
Step 3: Cook the Steak
Heat a skillet or grill pan over medium-high heat.
Cook steak 3–4 minutes per side (for medium), depending on thickness.
Rest for 5 minutes, then slice thinly against the grain.
Step 4: Prepare the Base
Toss cooked rice/quinoa with parsley, lemon juice, and olive oil.
Step 5: Assemble the Bowl
Add rice/quinoa to the bottom of each bowl.
Arrange tomatoes, cucumber, red onion, olives, and feta on the sides.
Top with sliced steak.
Drizzle generously with tzatziki.
Serve with extra lemon wedges.
Notes & Tips
Extra veggie boost: Add grilled zucchini, peppers, or roasted chickpeas.
For meal prep: Keep steak, veggies, and tzatziki separate until ready to eat.
Make it lighter: Use cauliflower rice instead of grains.
Frequently Asked Questions
Q: Can I use chicken instead of steak?
A: Yes — use the same marinade and grill until cooked through.
Q: How long does tzatziki last?
A: Store in the fridge for up to 3 days in an airtight container.
Nutritional Information
Calories: ~530 kcal
Protein: 37g
Carbs: 38g
Fat: 24g
Fiber: 4g
Sodium: ~750mg