Chicken Tzatziki Bowls

Experience the vibrant flavors of the Mediterranean with these Chicken Tzatziki Bowls. Tender, marinated grilled chicken is paired with creamy homemade tzatziki sauce and a medley of fresh vegetables, all served over a bed of fluffy basmati rice. This dish offers a harmonious blend of textures and tastes, making it a delightful option for both casual dinners and meal prep.

Why You’ll Love This Recipe

• Balanced and Nutritious: Combining lean protein, wholesome grains, and fresh vegetables, this bowl provides a well-rounded meal that’s both satisfying and healthful.

• Customizable: Easily adapt the recipe to suit various dietary preferences or to incorporate your favorite ingredients.

• Meal Prep Friendly: Prepare components ahead of time for quick assembly during busy weekdays.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Chicken:

• 1 ½ pounds boneless, skinless chicken breasts or thighs

• 1/4 cup olive oil

• 3 tablespoons lemon juice

• 3 cloves garlic, minced

• 2 teaspoons smoked paprika

• 1 teaspoon ground cumin

• 1 teaspoon dried oregano

• Salt and pepper to taste

For the Bowls:

• 2 cups cooked basmati rice

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1/4 cup red onion, finely chopped

• 1/4 cup fresh parsley, chopped

• 1/4 cup Kalamata olives, pitted and sliced

• 1/4 cup crumbled feta cheese

For the Tzatziki Sauce:

• 1 cup Greek yogurt

• 1 cucumber, grated and excess water squeezed out

• 1 clove garlic, minced

• 1 tablespoon lemon juice

• 1 tablespoon olive oil

• 1 teaspoon dried dill or 1 tablespoon fresh dill, chopped

• Salt and pepper to taste

Directions

1. Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, minced garlic, smoked paprika, ground cumin, dried oregano, salt, and pepper. Add the chicken, ensuring it’s well-coated. Cover and refrigerate for at least 30 minutes, or overnight for enhanced flavor.

2. Cook the Chicken: Preheat a grill, grill pan, or skillet over medium-high heat. Remove the chicken from the marinade and cook for 5-7 minutes per side, or until fully cooked and the internal temperature reaches 165°F (75°C). Once done, let the chicken rest before slicing into strips.

3. Prepare the Tzatziki Sauce: In a small bowl, combine Greek yogurt, grated cucumber (with excess water squeezed out), minced garlic, lemon juice, olive oil, dill, salt, and pepper. Mix well and chill until ready to serve.

4. Assemble the Bowls: Divide the cooked basmati rice among serving bowls. Top with sliced chicken, cherry tomatoes, diced cucumber, red onion, parsley, Kalamata olives, and crumbled feta cheese. Drizzle with the prepared tzatziki sauce.

5. Serve: Garnish with additional parsley or dill if desired, and serve immediately.

Servings and Timing

• Servings: This recipe yields 4 servings.

• Preparation Time: Approximately 20 minutes.

• Cooking Time: Approximately 15 minutes.

Variations

• Grain Alternatives: Substitute basmati rice with quinoa, couscous, or cauliflower rice for a different base.

• Protein Options: Replace chicken with grilled shrimp, lamb, or chickpeas for a vegetarian version.

• Additional Vegetables: Incorporate roasted zucchini, bell peppers, or eggplant for extra flavor and nutrients.

• Tzatziki Twists: Enhance the sauce by adding fresh mint, parsley, or a pinch of paprika.

Storage and Reheating

• Refrigeration: Store components separately in airtight containers in the refrigerator for up to 3 days.

• Reheating: Warm the chicken and rice in the microwave or on the stovetop until heated through. Assemble the bowls with fresh vegetables and tzatziki sauce just before serving.

FAQs

How long should I marinate the chicken?

Marinate the chicken for at least 30 minutes to allow the flavors to infuse. For optimal taste, marinating overnight in the refrigerator is recommended.

Can I use store-bought tzatziki sauce?

Yes, store-bought tzatziki can be used for convenience. However, making it fresh at home allows for customization and often results in a fresher taste.

What can I use instead of basmati rice?

You can substitute basmati rice with quinoa, couscous, farro, or even cauliflower rice for a low-carb alternative.

Is this recipe suitable for meal prep?

Absolutely. Prepare and store each component separately. When ready to eat, reheat the chicken and rice, then assemble with fresh vegetables and tzatziki sauce.

How do I prevent the tzatziki sauce from becoming watery?

Ensure you squeeze out the excess water from the grated cucumber before mixing it with the yogurt. This step helps maintain a thick and creamy consistency.

Can I cook the chicken in the oven instead of grilling?

Chicken Tzatziki Bowls

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• Author: Emma
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Grilled, Skillet, or Oven-Baked
• Cuisine: Mediterranean, Greek-Inspired

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Description

These Chicken Tzatziki Bowls bring bold Mediterranean flavors to your table! Juicy, marinated chicken is served over fluffy basmati rice with fresh veggies, Kalamata olives, feta cheese, and a creamy homemade tzatziki sauce. A perfect healthy meal prep option or quick dinner that’s both nutritious and delicious!

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Ingredients

For the Chicken:

• 1 ½ lbs boneless, skinless chicken breasts or thighs
• ¼ cup olive oil
• 3 tablespoons lemon juice
• 3 cloves garlic, minced
• 2 teaspoons smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• Salt and pepper, to taste

For the Bowls:

• 2 cups cooked basmati rice (or quinoa)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ¼ cup red onion, finely chopped
• ¼ cup fresh parsley, chopped
• ¼ cup Kalamata olives, pitted and sliced
• ¼ cup crumbled feta cheese

For the Tzatziki Sauce:

• 1 cup Greek yogurt
• 1 cucumber, grated (excess water squeezed out)
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon dried dill (or 1 tablespoon fresh dill, chopped)
• Salt and pepper, to taste

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Instructions

1️⃣ Marinate the Chicken:

• In a bowl, whisk together olive oil, lemon juice, garlic, smoked paprika, cumin, oregano, salt, and pepper.
• Add the chicken and coat evenly. Cover and marinate for at least 30 minutes, or overnight for deeper flavor.

2️⃣ Cook the Chicken:

• Grill or Skillet Method: Preheat a grill or skillet over medium-high heat.
• Remove the chicken from the marinade and cook for 5-7 minutes per side, until fully cooked (165°F or 75°C internal temperature).
• Oven Method: Bake at 400°F (200°C) for 20-25 minutes, flipping halfway through.
• Let rest for 5 minutes, then slice into strips.

3️⃣ Prepare the Tzatziki Sauce:

• In a bowl, mix Greek yogurt, grated cucumber (excess water squeezed out), garlic, lemon juice, olive oil, dill, salt, and pepper.
• Stir well and chill until ready to serve.

4️⃣ Assemble the Bowls:

• Divide the cooked basmati rice among bowls.
• Top with sliced chicken, cherry tomatoes, cucumber, red onion, parsley, olives, and crumbled feta.
• Drizzle with tzatziki sauce.

5️⃣ Serve:

• Garnish with extra parsley or dill, and enjoy!

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Notes

Boost Flavor: Add a dash of sumac or lemon zest to the tzatziki for extra depth.
Spicy Option: Add red pepper flakes or a dash of cayenne to the marinade.
For Extra Creaminess: Mix a spoonful of hummus into the tzatziki sauce.