Chicken Tzatziki Bowls

Short Description

Chicken Tzatziki Bowls are a fresh, flavorful, and protein-packed meal featuring juicy marinated chicken, creamy tzatziki sauce, and a medley of vibrant vegetables served over a bed of fluffy rice or crisp greens. This Mediterranean-inspired dish is perfect for meal prep, weeknight dinners, or a healthy, satisfying lunch.

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Chicken Tzatziki Bowls


  • Total Time: 1 hour
  • Yield: 4 servings

Description

Enjoy these Chicken Tzatziki Bowls—a healthy, protein-packed Mediterranean meal with marinated chicken, creamy tzatziki, and fresh veggies over rice or greens. Perfect for meal prep and weeknight dinners!


Ingredients

  • Chicken breasts or thighs
  • Olive oil
  • Garlic
  • Lemon juice
  • Greek yogurt
  • Cucumber
  • Dill
  • Red onion
  • Cherry tomatoes
  • Bell peppers
  • Kalamata olives
  • Feta cheese
  • Cooked rice or quinoa
  • Fresh parsley
  • Salt
  • Black pepper
  • Oregano
  • Paprika
  • Cumin
  • Pita bread (optional)

Instructions

  1. Marinate the Chicken – In a bowl, mix olive oil, lemon juice, minced garlic, oregano, paprika, cumin, salt, and pepper. Add the chicken and coat well. Marinate for at least 30 minutes, preferably overnight.
  2. Prepare the Tzatziki Sauce – Grate the cucumber and squeeze out excess water. In a bowl, mix Greek yogurt, grated cucumber, minced garlic, lemon juice, dill, salt, and pepper. Refrigerate until serving.
  3. Cook the Chicken – Heat a grill pan or skillet over medium heat. Cook the marinated chicken for 6-8 minutes per side until golden brown and fully cooked. Let it rest before slicing.
  4. Prepare the Vegetables – Chop cherry tomatoes, bell peppers, red onion, and Kalamata olives. Crumble feta cheese and set aside.
  5. Assemble the Bowl – Start with a base of cooked rice or quinoa. Add the sliced chicken, chopped vegetables, and a generous scoop of tzatziki sauce.
  6. Garnish and Serve – Sprinkle with fresh parsley and serve with warm pita bread if desired.

Notes

  • Low-Carb Option – Swap rice for cauliflower rice or a bed of greens.
  • Spicy Twist – Add red pepper flakes or a dash of cayenne to the marinade.
  • Vegan Alternative – Use grilled tofu or chickpeas in place of chicken and dairy-free tzatziki.
  • Extra Protein – Include a scoop of hummus or add boiled eggs.
  • Prep Time: 15 minutes
  • marinate time: 30 minutes
  • Cook Time: 15 minutes
  • Category: Main Course, Bowl Meal
  • Method: Grilling, Pan-Searing
  • Cuisine: Mediterranean

Keywords: Chicken Tzatziki Bowl, Mediterranean Bowl, Healthy Chicken Recipe, Meal Prep Chicken, Greek Chicken Bowl

Why You’ll Love This Recipe

  • Packed with Flavor – The chicken is marinated in a blend of Mediterranean spices, garlic, and lemon for a zesty, aromatic taste.
  • Healthy and Nutritious – High in protein, rich in vitamins, and full of fresh ingredients, this dish is as wholesome as it is delicious.
  • Versatile and Customizable – Easily swap ingredients to suit dietary preferences or use leftovers creatively.
  • Great for Meal Prep – Make it ahead and enjoy it throughout the week for a hassle-free, nutritious meal.
  • Easy to Make – Simple steps and common ingredients make this an effortless yet impressive dish.

Ingredients

  • Chicken breasts or thighs
  • Olive oil
  • Garlic
  • Lemon juice
  • Greek yogurt
  • Cucumber
  • Dill
  • Red onion
  • Cherry tomatoes
  • Bell peppers
  • Kalamata olives
  • Feta cheese
  • Cooked rice or quinoa
  • Fresh parsley
  • Salt
  • Black pepper
  • Oregano
  • Paprika
  • Cumin
  • Pita bread (optional)

Directions

  1. Marinate the Chicken – In a bowl, mix olive oil, lemon juice, minced garlic, oregano, paprika, cumin, salt, and pepper. Add the chicken and coat well. Marinate for at least 30 minutes, preferably overnight.
  2. Prepare the Tzatziki Sauce – Grate the cucumber and squeeze out excess water. In a bowl, mix Greek yogurt, grated cucumber, minced garlic, lemon juice, dill, salt, and pepper. Refrigerate until serving.
  3. Cook the Chicken – Heat a grill pan or skillet over medium heat. Cook the marinated chicken for 6-8 minutes per side until golden brown and fully cooked. Let it rest before slicing.
  4. Prepare the Vegetables – Chop cherry tomatoes, bell peppers, red onion, and Kalamata olives. Crumble feta cheese and set aside.
  5. Assemble the Bowl – Start with a base of cooked rice or quinoa. Add the sliced chicken, chopped vegetables, and a generous scoop of tzatziki sauce.
  6. Garnish and Serve – Sprinkle with fresh parsley and serve with warm pita bread if desired.

Variations

  • Low-Carb Option – Swap rice for cauliflower rice or a bed of greens.
  • Spicy Twist – Add red pepper flakes or a dash of cayenne to the marinade.
  • Vegan Alternative – Use grilled tofu or chickpeas in place of chicken and dairy-free tzatziki.
  • Extra Protein – Include a scoop of hummus or add boiled eggs.

Servings and Timing

  • Prep Time: 15 minutes
  • Marinating Time: 30 minutes (or overnight for best results)
  • Cook Time: 15 minutes
  • Total Time: 1 hour (including marination)
  • Servings: 4

Storage/Reheating

  • Refrigeration: Store components separately in airtight containers for up to 4 days.
  • Reheating: Warm the chicken in a skillet or microwave before assembling the bowl.
  • Freezing: Freeze cooked chicken for up to 3 months; thaw before reheating.
  • Tzatziki Sauce: Best consumed fresh but can be refrigerated for up to 3 days.

FAQs

1. Can I use chicken thighs instead of breasts?

Yes! Chicken thighs add extra juiciness and flavor to the dish.

2. How can I make this dairy-free?

Substitute Greek yogurt with coconut or almond-based yogurt.

3. What’s the best rice to use?

Basmati, jasmine, or brown rice all work well, depending on your preference.

4. Can I meal prep these bowls?

Absolutely! Store ingredients separately and assemble when ready to eat.

5. What can I use instead of dill in tzatziki?

Parsley or mint are great alternatives.

6. How do I make the chicken extra flavorful?

Marinate it overnight for maximum taste.

7. Is this recipe gluten-free?

Yes, as long as you use gluten-free pita or omit it altogether.

8. Can I bake the chicken instead of grilling?

Yes, bake at 400°F (200°C) for 20-25 minutes.

9. How can I add more crunch?

Top with toasted pine nuts or crispy chickpeas.

10. Can I use store-bought tzatziki?

Yes, but homemade has fresher flavor and fewer preservatives.

Conclusion

Chicken Tzatziki Bowls offer a delightful balance of flavors, textures, and nutrients in every bite. Whether you’re looking for a quick dinner, a meal-prep solution, or a dish that’s both healthy and satisfying, this recipe delivers. Try it today and enjoy a taste of the Mediterranean right at home!

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