Mediterranean Chicken Tzatziki Bowl
A fresh, vibrant, high-protein bowl with juicy herb chicken, creamy tzatziki, crunchy veggies, and fluffy rice. Perfect for meal prep or dinner.
Prep: 20 minutes
Cook: 20 minutes
Total: 40 minutes
Ingredients
For the Herb Chicken
400g boneless chicken breast (or thighs)
1 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika
½ tsp onion powder
½ tsp salt
¼ tsp black pepper
For the Rice/Base
1 cup cooked basmati or brown rice
(Optional) squeeze of lemon + pinch of salt
Fresh Bowl Toppings
1 small cucumber, diced
1 medium tomato, diced
½ cup shredded lettuce OR spinach
¼ cup red onion, thinly sliced
¼ cup olives
¼ cup feta cheese, crumbled
Tzatziki Sauce
½ cup Greek yogurt
½ cucumber, grated & squeezed dry
1 tbsp lemon juice
1 tbsp olive oil
1 garlic clove, grated
1 tbsp dill, chopped
Salt to taste
Instructions
1. Marinate the Chicken
In a bowl mix:
Olive oil + lemon juice + garlic + oregano + paprika + onion powder + salt + pepper.
Add chicken and coat well.
Marinate 15 minutes (or up to 4 hours for more flavor).
2. Cook the Chicken
Option A – Grill Pan / Stove:
Heat 1 tbsp oil and cook chicken 5–6 mins each side until golden and done.
Rest 3 minutes, then slice.
Option B – Air Fryer:
180°C for 12–14 minutes.
3. Prepare the Tzatziki
Mix everything in a bowl:
Greek yogurt + grated cucumber + lemon juice + garlic + dill + salt.
Chill for 10 minutes for best flavor.
4. Assemble Your Bowl
In each bowl layer:
Rice
Spinach/lettuce
Veggies – cucumber, tomato, onion
Sliced grilled chicken
Feta
Big spoon of tzatziki
Optional: drizzle of olive oil + lemon juice
Serve With
Warm pita bread
Extra herbs (dill, parsley, mint)
A sprinkle of toasted sesame seeds
Nutritional Information
Calories: 480–520
Protein: 40–45g
Carbs: 45–50g
Fat: 16–20g
Fiber: 4–5g