Description
Greek Chicken Tzatziki Bowls combine juicy, well-seasoned chicken marinated in Mediterranean herbs with creamy, fresh tzatziki sauce and vibrant vegetables, served over a nutty grain base. This wholesome and customizable dish is perfect for quick meals, meal prep, and offers a balanced, flavorful taste of the Mediterranean.
Ingredients
Scale
Chicken Marinade
- 1 lb skinless chicken breasts or thighs
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 garlic cloves, minced
- 1 teaspoon dried dill (or 1 tablespoon fresh, chopped)
- 1 teaspoon dried oregano
- Salt and pepper to taste
Tzatziki Sauce
- 1 cup Greek yogurt
- 1 medium cucumber, grated and excess water squeezed out
- 2 garlic cloves, minced
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh mint, chopped
- 1 tablespoon lemon juice
- Salt and pepper to taste
Bowl Ingredients
- 1 cup cooked rice or quinoa
- 1 cup cherry tomatoes, halved
- 1/2 small red onion, thinly sliced
- Optional: roasted bell peppers, zucchini, olives, or other favorite veggies
Instructions
- Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, minced garlic, dill, oregano, salt, and pepper. Add the chicken breasts or thighs and coat evenly. Cover and marinate for at least 30 minutes, preferably overnight for deeper flavor.
- Prepare the Tzatziki Sauce: Grate the cucumber and squeeze out any excess water using a clean towel or cheesecloth. In a separate bowl, combine the Greek yogurt, grated cucumber, minced garlic, chopped dill and mint, lemon juice, salt, and pepper. Mix well and refrigerate until serving.
- Cook the Chicken: Heat a grill pan or skillet over medium-high heat. Cook the marinated chicken for 5 to 7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and juices run clear. Remove from heat and let rest for a few minutes.
- Assemble the Bowls: Place warm cooked rice or quinoa in serving bowls. Slice the cooked chicken and arrange it on top. Add cherry tomatoes, red onion slices, and any additional veggies you like. Generously spoon the creamy tzatziki sauce over the bowl and garnish with fresh herbs.
Notes
- Marinate chicken overnight to deepen flavor and tenderize.
- Ensure cucumber is well drained to prevent soggy tzatziki.
- Use fresh dill and mint for authentic, vibrant tzatziki flavor.
- Do not overcook chicken; check doneness with a meat thermometer for juiciness.
- Toasting grains lightly before cooking adds a subtle nutty flavor.
- Store leftover chicken and tzatziki separately to maintain texture.
- Do not microwave tzatziki; add fresh sauce after reheating chicken.
- Prep Time: 15 minutes (plus 30 minutes to overnight marinating)
- Cook Time: 15 minutes
- Category: Main Course
- Method: Grilling / Skillet Cooking
- Cuisine: Mediterranean, Greek
Nutrition
- Serving Size: 1 bowl (approx. 1/4 recipe)
- Calories: 450
- Sugar: 5g
- Sodium: 350mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 4g
- Protein: 38g
- Cholesterol: 85mg
Keywords: Greek chicken, tzatziki, Mediterranean bowl, healthy meal, gluten free, meal prep, chicken bowl, fresh vegetables
