Description
This Mediterranean Chicken Tzatziki Bowls recipe is a vibrant, healthy meal combining tender marinated chicken, fresh vegetables, and a creamy homemade tzatziki sauce served over quinoa or brown rice. Perfect for a nutritious lunch or dinner, it offers a flavorful taste of the Mediterranean with a protein-packed, gluten-free profile.
Ingredients
Scale
For the Chicken Marinade
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- Juice of 1 lemon
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Bowl
- 2 cups cooked quinoa or brown rice
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup kalamata olives, sliced
- 1/4 cup crumbled feta cheese
- 1/4 cup hummus (optional)
- Fresh parsley for garnish
Tzatziki Sauce
- 1 cup plain Greek yogurt
- 1/2 cup cucumber, finely grated and drained
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 1 tablespoon fresh dill (or 1/2 teaspoon dried)
- Salt and pepper to taste
Instructions
- Marinate the Chicken: In a bowl, combine olive oil, lemon juice, minced garlic, dried oregano, ground cumin, salt, and black pepper. Add the bite-sized chicken pieces and toss well to coat evenly. Cover and refrigerate to marinate for at least 20 minutes, or up to 4 hours for deeper flavor.
- Prepare the Tzatziki Sauce: In a small bowl, mix the plain Greek yogurt with the finely grated and drained cucumber, lemon juice, minced garlic, fresh dill, and season with salt and pepper. Stir well and chill in the refrigerator until ready to serve.
- Cook the Chicken: Heat a skillet over medium-high heat. Add the marinated chicken and cook for 5 to 7 minutes, stirring occasionally, until the chicken is fully cooked through and golden brown on the outside.
- Assemble the Bowls: Divide the cooked quinoa or brown rice evenly into four bowls. Top each bowl with the cooked chicken, halved cherry tomatoes, diced cucumber, thinly sliced red onion, sliced kalamata olives, crumbled feta cheese, and a generous dollop of tzatziki sauce. Add hummus if desired and garnish with chopped fresh parsley.
- Serve Immediately: Serve the Mediterranean Chicken Tzatziki Bowls fresh for a satisfying and healthy meal.
Notes
- Quinoa can be swapped with couscous or cauliflower rice for a lower-carb alternative.
- Make this dish vegetarian by substituting roasted chickpeas for the chicken.
- Prepare all components ahead of time for quick and easy weekday lunches.
Nutrition
- Serving Size: 1 bowl
- Calories: 480
- Sugar: 5g
- Sodium: 520mg
- Fat: 22g
- Saturated Fat: 6g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 95mg
