Chicken Tzatziki Bowls Recipe
A vibrant and healthy Chicken Tzatziki Bowl featuring marinated grilled chicken served over basmati rice with fresh vegetables, kalamata olives, and creamy homemade tzatziki sauce.
- Author: Leo
- Prep Time: 15 mins
- Cook Time: 15 mins
- Total Time: 45 mins
- Yield: 4 servings 1x
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
- Diet: Low Fat
For the Chicken:
- 1 ½ pounds 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
- 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 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
- Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, garlic, smoked paprika, cumin, oregano, salt, and pepper. Add the chicken and toss to coat completely. Cover and refrigerate for at least 30 minutes, or overnight for the best flavor infusion.
- Cook the Chicken: Preheat a grill, grill pan, or skillet over medium-high heat. Remove the chicken from the marinade, letting excess drip off. Cook chicken for about 5-7 minutes per side, until fully cooked and internal temperature reaches 165°F (75°C). Allow the chicken to rest for a few minutes before slicing into strips.
- Prepare the Tzatziki Sauce: In a small bowl, combine Greek yogurt, grated cucumber with excess water removed, minced garlic, lemon juice, olive oil, dill, salt, and pepper. Mix well and chill in the refrigerator until ready to serve.
- Assemble the Bowls: Divide the cooked basmati rice evenly among serving bowls. Top each with sliced grilled chicken, halved cherry tomatoes, diced cucumber, finely chopped red onion, parsley, sliced Kalamata olives, and crumbled feta cheese. Drizzle generously with chilled tzatziki sauce and garnish with extra herbs if desired.
Notes
- For best results, marinate the chicken overnight to enhance flavor and tenderness.
- Use Greek yogurt for a thick and creamy tzatziki sauce; regular yogurt can be strained if needed.
- Grated cucumber should be squeezed firmly to remove excess moisture to prevent watery sauce.
- Cook chicken thoroughly and let it rest to retain juices and ensure tenderness.
- This dish is perfect for meal prep; store components separately and assemble before eating.
Nutrition
- Serving Size: 1 bowl
- Calories: 480 kcal
- Sugar: 6 g
- Sodium: 550 mg
- Fat: 18 g
- Saturated Fat: 5 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Protein: 38 g
- Cholesterol: 85 mg
Keywords: Chicken Tzatziki Bowl, Mediterranean chicken recipe, grilled chicken bowl, healthy chicken recipe, tzatziki sauce