Chicken Tzatziki Bowls: The Ultimate Healthy Meal Prep Recipe (6 Easy Steps)
Fresh, healthy Mediterranean bowls featuring herb-marinated grilled chicken, homemade creamy tzatziki sauce, fluffy rice, and colorful vegetables. These customizable bowls are perfect for meal prep, weeknight dinners, or entertaining. Packed with protein, vegetables, and bold Greek-inspired flavors that satisfy without weighing you down.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Total Time: 1 hour 5 minutes
- Yield: 4-6 bowls (depending on portion size)
- Category: Main Course, Meal Prep
- Method: Marinating, Sautéing
- Cuisine: Mediterranean, Greek
- Diet: Gluten Free
Ingredients
Chicken Marinade:
- 1½ lbs boneless, skinless chicken breasts or thighs, cubed
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 3 garlic cloves, minced
- 1 tbsp dried oregano
- 1 tsp ground cumin
- 1 tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp cinnamon
Tzatziki Sauce:
- 1 cup Greek yogurt (full-fat)
- 1 medium cucumber, grated and squeezed dry
- 2 garlic cloves, minced
- 2 tbsp fresh lemon juice
- 1 tbsp extra virgin olive oil
- 1 tbsp fresh dill, chopped
- ½ tsp salt
- ¼ tsp black pepper
Bowl Components:
- 2 cups cooked rice (or quinoa, cauliflower rice)
- 2 cups cherry tomatoes, halved
- 1 large cucumber, diced
- ½ red onion, thinly sliced
- 1 cup kalamata olives
- 1 cup crumbled feta cheese
- 1 cup hummus
- Fresh parsley for garnish
- Lemon wedges
Instructions
- Marinate chicken: In a bowl, whisk together olive oil, lemon juice, garlic, oregano, cumin, paprika, salt, pepper, and cinnamon. Cut chicken into 1-inch cubes, add to marinade, toss to coat. Refrigerate 30 minutes to 24 hours.
- Make tzatziki: Grate cucumber, squeeze dry completely in a kitchen towel. Mix squeezed cucumber with Greek yogurt, garlic, lemon juice, olive oil, dill, salt, and pepper. Refrigerate at least 30 minutes.
- Cook chicken: Heat olive oil in large skillet over medium-high heat. Add marinated chicken in single layer (work in batches if needed). Cook 4-5 minutes per side until golden and internal temperature reaches 165°F. Let rest 5 minutes.
- Prep components: While chicken cooks, halve tomatoes, dice cucumber, slice onion. Cook rice if not already prepared.
- Assemble bowls: Divide rice among bowls. Top with chicken, tomatoes, cucumber, onion, olives, and feta. Add a generous scoop of hummus and dollop of tzatziki.
- Serve: Garnish with fresh parsley and lemon wedges. Serve immediately or store components separately for meal prep.
Notes
- Squeeze cucumber thoroughly or tzatziki will be watery
- Chicken thighs are juicier than breasts and more forgiving
- Store components separately for meal prep (stays fresh 4-5 days)
- Can reheat chicken and rice together, add cool tzatziki and veggies after
- Double the tzatziki recipe—you’ll use it on everything!
- For low-carb option, use cauliflower rice or serve over greens
Find it online: https://recipya.com/chicken-tzatziki-bowls-recipe-6-steps/