Print

Easy High-Protein Greek Bowl with Chicken and Tzatziki

easy high-protein greek bowl - featured image
Print Recipe

A quick and satisfying Greek bowl featuring herb-marinated grilled chicken, fresh veggies, and creamy homemade tzatziki sauce. Perfect for busy nights and meal prep with a protein-packed, flavorful balance.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breasts (thinly sliced or cubed)
  • 2 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice (about 1 medium lemon)
  • 3 garlic cloves, minced
  • 1 tsp dried oregano
  • Salt and freshly ground black pepper, to taste
  • 1 cup cooked quinoa or brown rice (about 185 g cooked)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • ½ red onion, thinly sliced
  • ¼ cup kalamata olives, pitted and halved
  • ¼ cup crumbled feta cheese (optional)
  • 1 cup Greek yogurt (full fat or 2%)
  • ½ cucumber, finely grated and squeezed of excess water
  • 1 garlic clove, minced
  • 1 tbsp fresh dill, chopped
  • 1 tbsp fresh lemon juice
  • Salt and pepper to taste

Instructions

  1. In a medium bowl, combine olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Whisk until well mixed (about 3 minutes).
  2. Add the sliced chicken breasts to the marinade. Toss to coat well. Cover and refrigerate for at least 20 minutes, up to 2 hours.
  3. Cook quinoa or brown rice according to package instructions (usually 15-20 minutes). Fluff with a fork and set aside.
  4. Grate half a cucumber and squeeze out excess water. In a bowl, combine Greek yogurt, grated cucumber, minced garlic, chopped dill, lemon juice, salt, and pepper. Stir until creamy with visible cucumber bits. Chill until serving (about 10 minutes prep).
  5. Dice the cucumber, halve cherry tomatoes, thinly slice red onion, and halve olives. Optionally toss lightly with salt to draw out moisture (about 5 minutes).
  6. Heat a skillet or grill pan over medium-high heat. Add chicken pieces in a single layer without overcrowding. Sear 4-5 minutes per side until golden and cooked through (internal temp 165°F/74°C). Remove and let rest for 5 minutes.
  7. Assemble bowls by placing cooked quinoa or rice as base. Arrange grilled chicken, cucumber, tomatoes, red onion, olives, and crumbled feta on top. Add a generous dollop of tzatziki sauce. Serve immediately.

Notes

Drain grated cucumber well for tzatziki to avoid watery sauce. Let chicken rest after cooking to retain juices. Avoid overcrowding pan to ensure proper searing. Assemble bowls just before serving to keep veggies crisp and chicken warm. Can substitute chicken thighs for breasts, or use tofu/chickpeas for vegetarian/vegan versions. Store components separately for best leftovers.

Nutrition

Keywords: Greek bowl, high-protein, chicken, tzatziki, quick meals, healthy dinner, meal prep, Mediterranean

Find it online: https://eliplate.com/easy-high-protein-greek-bowl-with-chicken-and-tzatziki-recipe-for-quick-meals/