Description
Indulge in the vibrant flavors of Chicken Tzatziki Bowls, a delightful Mediterranean-inspired dish perfect for any occasion. Tender, marinated chicken is grilled to perfection and served over a bed of grains, accompanied by fresh veggies and a creamy tzatziki sauce that adds a refreshing touch. This meal is not only quick and easy to prepare but also packed with nutrients, making it an excellent choice for busy weeknights or meal prep. Customize your bowl with various grains and vegetables to suit your tastes while enjoying the delicious balance of textures and flavors.
Ingredients
Scale
- 1 pound (450g) boneless, skinless chicken breast or thighs
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 2 garlic cloves, minced
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 1 cup plain Greek yogurt
- 1/2 cucumber, grated and squeezed to remove excess water
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
- 2 cups cooked rice, quinoa, or cauliflower rice
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 red onion, thinly sliced
- 1/4 cup Kalamata olives
- 1/4 cup crumbled feta cheese
- Fresh parsley or dill, for garnish
Instructions
- Marinate the chicken: Mix olive oil, lemon juice, oregano, minced garlic, salt, and pepper in a bowl. Add chicken to coat well. Cover and refrigerate for 15 minutes to 24 hours.
- Cook the chicken: Heat a skillet over medium heat with olive oil. Cook marinated chicken for 6-7 minutes per side until golden brown and cooked through (internal temperature of 165°F). Let rest before slicing.
- Prepare tzatziki sauce: In a bowl, combine Greek yogurt, grated cucumber (squeezed dry), olive oil, lemon juice, minced garlic, dill, salt, and pepper. Mix well.
- Assemble bowls: Start with a base of rice or quinoa; add sliced chicken and top with cherry tomatoes, cucumbers, olives, red onions, and tzatziki sauce.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (approximately 450g)
- Calories: 450
- Sugar: 5g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 85mg