Mediterranean Chicken Bowl
Today’s recipe is one for the meal preppers! This Mediterranean chicken bowl is fast, fresh, healthy, high in protein, and comes together without much fuss.
The chicken marinates briefly in lemon, olive oil, and dill before being grilled or baked until juicy, while the grains cook in the background. Everything gets finished with crisp veggies and a cool, creamy tzatziki made from Greek yogurt and fresh cucumber. Serve it for dinner tonight, and prep a few extra portions to get lunch covered for the next few days!
I’ve got a growing collection of bowl recipes that have quickly become reader favorites. I think you’ll also enjoy my chicken and sweet potato rice bowl, hot honey chicken and rice bowl, ground beef burrito bowl, bang bang salmon bowl, shrimp fajita bowl, and cottage cheese sweet potato beef bowl!
Ingredients
I’ve included a printable recipe card for you at the bottom of this post! Do take a look through the following sections too, where I’m sharing more details about the ingredients selected, meal prepping tips, ideas for customizing your bowls, and more.
For the Tzatziki:
-
Cucumber: A small one is perfect here, just make sure to squeeze out the excess moisture so the sauce stays thick and creamy.
-
Garlic: Freshly minced gives the best flavor; a little goes a long way.
-
Greek yogurt: Thick, full-fat or low-fat both work. This is what gives the tzatziki its classic creamy base.
-
Olive oil: Adds richness and helps round out the tang from the yogurt and lemon.
-
Salt & pepper: Season to taste, especially after mixing, so the flavors are balanced.
-
Fresh dill: Brings that unmistakable Mediterranean flavor and keeps the sauce tasting fresh.
For the Bowl:
-
Chicken breast: Lean, high-protein, and easy to prep ahead for lunches during the week.
-
Lemon juice & zest: The juice tenderizes the chicken while the zest adds bright, citrusy flavor.
-
Rice or quinoa: Either works well. Rice keeps things classic, while quinoa adds extra protein and texture.
-
Cucumber & tomato: Fresh, crisp, and perfect for contrast against the warm chicken and grains.
-
Fresh dill: Ties everything together and echoes the flavors in the tzatziki.
-
Olive oil: Used for both marinating and finishing, adding healthy fats and flavor.
-
Salt & pepper: Don’t skip seasoning, as it makes the whole bowl pop.
How To Make Your Mediterranean Chicken Bowl
Tzatziki Sauce:
-
Grate the cucumber, then use a clean towel or paper towel to squeeze out as much moisture as possible.
-
In a bowl, combine the Greek yogurt, grated cucumber, minced garlic, dill, olive oil, salt, and pepper.
-
Stir until smooth and creamy.
-
Refrigerate while you prepare the rest of the bowl components.
Chicken & Bowl Assembly:
-
Season the chicken with salt and pepper, then drizzle with lemon juice and 1 tablespoon olive oil. Add the lemon zest and chopped dill, and let it marinate for 20–30 minutes.
-
Cook the rice or quinoa according to package directions. Once cooked, stir in 1 tablespoon olive oil and a pinch of salt.
-
Grill or bake the chicken until fully cooked through, about 7–8 minutes per side. Let it rest briefly, then slice.
-
Dice the cucumber and tomato.
-
Assemble the bowls by layering rice or quinoa on the bottom, then add the chicken, vegetables, and a generous dollop of tzatziki. Garnish with fresh dill and serve.
Recipe Notes
-
Be sure to squeeze as much liquid as possible from the cucumber for the tzatziki so the sauce stays thick and creamy.
-
Letting the chicken marinate, even briefly, makes a noticeable difference in flavor and tenderness.
-
If grilling, allow the chicken to rest for a few minutes before slicing to keep it juicy.
-
Taste and adjust seasoning as you go, especially with the grains and tzatziki. A little salt at each step goes a long way.
-
This recipe is easy to scale up, making it great for meal prep or feeding a few extra people without extra effort.
Meal Prepping Tips
This bowl is ideal for prepping ahead because each component holds up well on its own.
Store the chicken, grains, vegetables, and tzatziki in separate containers so everything stays fresh and textured. The chicken can be cooked up to 3–4 days in advance and reheated gently, while the rice or quinoa can be portioned out at the same time for easy grab-and-go lunches.
Keep the tzatziki chilled and add it just before eating for the best flavor.
If prepping multiple days at once, wait to dice the cucumber and tomato until closer to serving so they stay crisp and fresh.
Variations
Swap the chicken for grilled shrimp, salmon, or chickpeas to change things up while keeping the Mediterranean feel. Use cauliflower rice for a lower-carb option, or double up on the veggies for an extra-fresh bowl.
You can also add extras like olives, feta, or hummus to customize each bowl, which makes this recipe especially great for feeding a crowd or mixing things up during the week.
Mediterranean Chicken Bowl
Ingredients
For the Tzatziki Sauce
- 1 small cucumber
- 2 garlic cloves minced
- ¾ cup Greek yogurt
- 1 tablespoon olive oil
- Salt and pepper to taste
- A few sprigs of fresh dill minced
For the Bowl
- 1 large chicken breast
- Juice and zest of 1 lemon
- ½ cup rice or quinoa uncooked
- 1 medium cucumber diced
- 1 large tomato diced
- A small bunch of fresh dill chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
Tzatziki Sauce
- Grate the cucumber, then use a clean towel or paper towel to squeeze out as much moisture as possible.
- In a bowl, combine the Greek yogurt, grated cucumber, minced garlic, dill, olive oil, salt, and pepper.
- Stir until smooth and creamy.
- Refrigerate while you prepare the rest of the bowl components.
Chicken & Bowl Assembly
- Season the chicken with salt and pepper, then drizzle with lemon juice and 1 tablespoon olive oil. Add the lemon zest and chopped dill, and let it marinate for 20–30 minutes.
- Cook the rice or quinoa according to package directions. Once cooked, stir in 1 tablespoon olive oil and a pinch of salt.
- Grill or bake the chicken until fully cooked through, about 7–8 minutes per side. Let it rest briefly, then slice.
- Dice the cucumber and tomato.
- Assemble the bowls by layering rice or quinoa on the bottom, then add the chicken, vegetables, and a generous dollop of tzatziki. Garnish with fresh dill and serve.
This is definitely one for your list if you love a good meal prep recipe! It’s fast, it’s fresh, and it’s very customizable depending on what you have in your cupboards right now. If you try it, please do share your thoughts! Your feedback helps me to create more recipes that you’ll enjoy making in your own kitchen. Leave a comment below or tag me on Instagram @slimmingviolet.
