Healthy Greek Chicken Tzatziki Bowls Fun Recipe
A bright, protein-packed Mediterranean bowl featuring lemon-oregano grilled chicken, creamy garlic-dill tzatziki, whole grains, fresh veggies, feta, and olives — a healthy, make-ahead-friendly meal perfect for lunches or weeknight dinners.
Ingredients
For the chicken marinade:
- 4 boneless skinless chicken breasts (about 600–800 g / 1.3–1.8 lb)
- 3 tbsp extra-virgin olive oil
- Juice and zest of 1 large lemon ≈3 tbsp juice
- 3 garlic cloves minced
- 2 tsp dried oregano or 1 tbsp fresh, chopped
- 1 tsp ground cumin optional
- 1 tsp fine sea salt
- ½ tsp freshly ground black pepper
- ¼ tsp red pepper flakes optional
For the tzatziki:
- 1 large cucumber ≈300 g, peeled, grated and drained
- 1½ cups thick Greek yogurt 375 g
- 2 garlic cloves crushed
- 2 tbsp extra-virgin olive oil
- 1 –2 tbsp lemon juice
- 2 tbsp fresh dill finely chopped (or 1 tbsp dried)
- Salt & pepper to taste
Bowl components (suggested; mix & match):
- 4 cups cooked quinoa farro, or brown rice (about 720 g cooked)
- 2 cups cherry tomatoes halved
- 1 large cucumber diced
- 1 small red onion thinly sliced
- 1 cup Kalamata olives pitted and halved
- 200 g 7 oz crumbled feta (optional)
- 2 cups mixed greens spinach, arugula or romaine
- Lemon wedges fresh parsley and extra dill for garnish
- 2 tbsp extra-virgin olive oil + 1 tbsp red wine vinegar simple greens dressing
- Optional crunch: toasted pine nuts or sliced almonds
Instructions
Prep the tzatziki (start first so it chills):
- grate the cucumber, sprinkle with ½ tsp salt and let sit 10–15 minutes; squeeze out excess liquid in a towel or sieve. In a bowl, stir Greek yogurt, drained cucumber, crushed garlic, olive oil, lemon juice, and chopped dill. Season with salt & pepper. Chill ≥30 minutes.
Marinate the chicken:
- flatten breasts slightly for even cooking. Whisk olive oil, lemon zest & juice, minced garlic, oregano, cumin (if using), salt, pepper and red pepper flakes. Toss chicken in marinade, cover, and refrigerate 30 minutes–24 hours (4–8 hours ideal).
Cook grains:
- prepare quinoa/farro/rice per package directions (cook in low-sodium broth for extra flavor). Fluff and keep warm or chill for cold bowls.
Grill or cook the chicken:
- preheat to medium-high. Grill chicken 4–6 minutes per side until internal temp reaches 165°F (74°C). Rest 5 minutes, then slice.
Oven method:
- apreheat oven to 400°F (200°C). Roast on a parchment-lined pan 18–22 minutes to 165°F (74°C). Rest, then slice.
Stovetop:
- sear in a hot skillet with a little oil 4–6 minutes per side until cooked through. Rest and slice.
Prep vegetables & extras:
- halve cherry tomatoes, dice cucumber, thinly slice red onion, pit & halve olives, crumble feta, and chop herbs. Toss greens lightly with olive oil and red wine vinegar.
Assemble bowls:
- Divide grains (or greens) among 4 bowls. Arrange sliced chicken, a generous spoonful of tzatziki, tomatoes, cucumber, red onion, olives, and feta around. Sprinkle toasted nuts if using, garnish with parsley, dill and lemon wedges. Drizzle a little olive oil and a squeeze of lemon over each bowl before serving.
Notes
- Tzatziki tip: remove as much cucumber moisture as possible to prevent a watery sauce. Tzatziki is best chilled and keeps 3–4 days in an airtight container.
- Chicken: pound breasts for even thickness or use boneless thighs for juicier results. Use an instant-read thermometer to avoid overcooking.
- Meal prep: store components separately (chicken, grains, veggies, tzatziki) for 3–4 days. Assemble just before eating to preserve texture.
- Variations: swap chicken for falafel (vegetarian), shrimp or salmon (seafood), or omit grains for a low-carb option. For dairy-free tzatziki, use strained coconut or cashew yogurt and add avocado for creaminess.
- Freezing: cooked chicken can be frozen up to 2 months; tzatziki does not freeze well (texture changes). Thaw chicken overnight in fridge before reheating gently.
- Seasoning: salt each component lightly and taste before finishing — layering seasoning gives the best result.