The aroma of grilled chicken mingled with fresh Mediterranean ingredients is mouthwatering. High Protein Mediterranean Chicken Bowls are a delicious 30-minute recipe that balances flavors and nutrition perfectly. It’s a quick and satisfying dish that showcases vibrant veggies, tender chicken, and creamy tzatziki.
This recipe is perfect for busy weeknights or meal prep for lunches. You can make the tzatziki in advance and store it in the fridge for up to three days.
Why You’ll Love This Recipe
- The grilled chicken is perfectly charred with a hint of zest.
- Tzatziki provides a refreshing coolness that complements the dish.
- Ready in just 30 minutes, making it a fantastic weeknight option.
- Each bowl is colorful and visually appealing, making it a feast for the eyes.
What You’ll Need
Gather these ingredients to get started with this delightful meal.
For the Tzatziki
- 1/2 cup English cucumber, grated and squeezed dry
- 1 cup plain Greek yogurt
- 1 clove garlic, minced
- 1 tbsp lemon juice, fresh
- 1 tsp dried dill
- 1/4 tsp kosher salt (to taste)
For the Chicken
- 1.5 lbs boneless, skinless chicken breast, cut into 1-inch chunks
- 2 tbsp olive oil
- 2 tbsp lemon juice, fresh
- 1 tsp dried oregano
- 1 tsp garlic powder
- 1/2 tsp kosher salt
- 1/4 tsp black pepper, freshly cracked
For the Quinoa
- 1 cup white quinoa, uncooked
- 2 cups water or chicken broth
- 1 pinch kosher salt
For the Bowls
- 1 cup English cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, whole
- 1/4 cup red onion, thinly sliced
- 1/2 cup feta cheese, crumbled
- 1 pinch dry dill flakes (for garnish)
Use low-fat Greek yogurt for a lighter tzatziki.
Substitutions & Swaps
- Chicken breast can be swapped for thighs.
- Use any type of olives you prefer.
- Feta cheese can be substituted with goat cheese.
- Quinoa can be replaced with brown rice or couscous.
How to Make It
Prepare this tasty bowl in just a few simple steps.
Grate cucumber
Grate English cucumber onto a kitchen towel and squeeze firmly to remove all excess liquid.
Combine tzatziki ingredients
In a medium bowl, combine the squeezed cucumber, Greek yogurt, minced garlic, lemon juice, 1 tsp of dried dill, and salt. Stir until combined. Cover and refrigerate.
Marinate chicken
In a large bowl, combine chicken chunks with olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper.
Grill chicken
Preheat grill or grill pan over medium-high heat. Grill chicken for 4-6 minutes per side, until charred and cooked through to 165°F (74°C). Let rest for 5 minutes.
Cook quinoa
Thoroughly rinse uncooked quinoa. In a saucepan, combine quinoa, water or broth, and a pinch of salt. Bring to a boil, then cover and simmer on low for 15 minutes, or until liquid is absorbed. Remove from heat, let stand covered for 5 minutes, then fluff with a fork.
Assemble bowls
Divide quinoa among four bowls. Top with chicken, diced cucumbers, halved cherry tomatoes, kalamata olives, and sliced red onion, arranging them in distinct sections. Sprinkle with feta cheese, add a dollop of tzatziki in the center, and garnish the sauce with a pinch of dry dill flakes.
How to Store It
Fridge: Store for up to 3 days in an airtight container.
Freezer: No, yogurt-based sauces don’t freeze well.
Reheat: Microwave for 1-2 minutes until warmed.
Tips for Best Results
- Make sure to squeeze the cucumber well to avoid watery tzatziki.
- Don’t overcrowd the grill; cook chicken in batches if necessary.
- Allow quinoa to rest covered for perfect fluffiness.
- Customize the veggies based on what’s in season or what you prefer.
Serving Suggestions
- Serve with warm pita bread for a complete meal.
- Pair with a side of roasted vegetables for added nutrition.
- Enjoy as a meal prep option for easy lunches throughout the week.
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