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
- 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.
- 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.
- 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.
- Prepare the Vegetables – Chop cherry tomatoes, bell peppers, red onion, and Kalamata olives. Crumble feta cheese and set aside.
- 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.
- 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
- 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.
- 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.
- 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.
- Prepare the Vegetables – Chop cherry tomatoes, bell peppers, red onion, and Kalamata olives. Crumble feta cheese and set aside.
- 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.
- 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!
