Description
These Chicken Tzatziki Bowls combine juicy grilled chicken marinated in Mediterranean spices with a refreshing homemade tzatziki sauce, served over your choice of rice, quinoa, or cauliflower rice, and topped with fresh vegetables, olives, and feta cheese. A perfect balanced meal that’s flavorful, nutritious, and easy to prepare.
Ingredients
Scale
Marinade & Chicken
- 1 ½ lbs (680g) boneless, skinless chicken breasts or thighs
- ¼ cup (60ml) olive oil
- 3 tbsp lemon juice (freshly squeezed)
- 3 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp cumin
- ½ tsp salt
- ½ tsp black pepper
Tzatziki Sauce
- 1 cup (240g) Greek yogurt (full-fat or low-fat)
- ½ cucumber, grated and squeezed to remove excess liquid
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1 tbsp fresh dill, chopped (or 1 tsp dried)
- ½ tsp salt
Bowl Toppings and Base
- 2 cups cooked rice, quinoa, or cauliflower rice
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ red onion, thinly sliced
- ½ cup Kalamata olives, pitted and sliced
- ½ cup feta cheese, crumbled
- 1 tbsp olive oil (for drizzling)
Instructions
- Prepare Marinade: In a bowl, whisk together olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper until well combined.
- Marinate Chicken: Add the chicken breasts or thighs to the marinade and coat evenly. Cover the bowl and refrigerate for at least 30 minutes, or up to 12 hours for deeper flavor penetration.
- Prepare Cucumber: Grate the cucumber and use a paper towel or cheesecloth to squeeze out any excess moisture. This prevents the tzatziki sauce from becoming watery.
- Make Tzatziki Sauce: In a separate bowl, mix the Greek yogurt, lemon juice, olive oil, minced garlic, dill, and salt until smooth and well combined.
- Add Cucumber to Sauce: Stir in the grated cucumber thoroughly to incorporate it into the tzatziki sauce.
- Chill Tzatziki: Cover the sauce and refrigerate for at least 15 minutes to allow the flavors to meld and develop.
- Heat Cooking Surface: Preheat a grill pan or skillet over medium-high heat to ensure an even sear on the chicken.
- Cook Chicken: Place the marinated chicken on the hot pan and cook for 5 to 6 minutes per side until the internal temperature reaches 165°F (75°C), ensuring it’s fully cooked and juicy.
- Rest and Slice: Remove the chicken from heat, let it rest for 5 minutes to retain juices, then slice into strips or bite-sized pieces.
- Prepare Base: Divide the cooked rice, quinoa, or cauliflower rice evenly among four serving bowls.
- Assemble Bowls: Top each bowl with sliced chicken, cherry tomatoes, diced cucumber, sliced red onion, and Kalamata olives.
- Add Tzatziki and Cheese: Drizzle the prepared tzatziki sauce over each bowl and sprinkle with crumbled feta cheese for creamy richness.
- Final Touch: Finish with a light drizzle of olive oil and a sprinkle of fresh dill to enhance freshness and flavor.
- Serve or Store: Serve immediately for the best freshness, or store in meal prep containers to enjoy throughout the week.
Notes
- Marinate the chicken longer for more intense flavor (up to 12 hours).
- Use full-fat Greek yogurt for creamier tzatziki and richer taste, or low-fat for a lighter option.
- Removing excess moisture from the cucumber is key to preventing a watery sauce.
- You can substitute fresh dill with dried if fresh is unavailable.
- For a low-carb option, use cauliflower rice instead of traditional grains.
- Leftover bowls keep well refrigerated for up to 3 days.
