As the day winds down. I juggle school runs and work calls. I crave something fresh and satisfying. It should not take hours in the kitchen. This Mediterranean Chicken Bowl fits perfectly. It features tender grilled chicken. The chicken has zesty lemon and herbs. It’s layered over fluffy quinoa or rice. Crisp vegetables join creamy tzatziki. This meal feels indulgent yet light. It’s perfect for nourishing your body. No fuss needed.
What draws me back? Its versatility for weeknight dinners. Or for meal prep sessions. Homemade tzatziki adds cool tang. It elevates the flavors. Leftovers hold up well. They taste great for lunch next day. Busy moms and professionals like us love it. The bowl balances protein, veggies, and grains. It keeps you energized. And it’s so simple.
Why We Love This Recipe
- Flavorful and Fresh: The zesty marinade shines. Homemade tzatziki brings vibrancy. Every bite bursts with Mediterranean flair. It wins over the whole family.
- Quick to Prepare: It’s ready in under an hour. That includes marinating time. Perfect for busy evenings. Taste stays amazing.
- Nutrient-Packed: Lean protein fills you up. Fresh veggies add crunch. Whole grains provide balance. It’s low-calorie too.
- Customizable Base: Use rice or swap for quinoa. Make it gluten-free easily. It suits dietary needs well.
Healthy Mediterranean Chicken Bowl
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Total Time: 35 minutes (plus marinating time)
- Yield: 4 servings
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Low Calorie
Description
A healthy and flavorful Mediterranean Chicken Bowl featuring marinated grilled chicken, fresh vegetables, feta cheese, and homemade tzatziki sauce served over rice or quinoa.
Ingredients
- For the Chicken Marinade:
- 1.5 pounds boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon Greek yogurt
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- Salt and freshly ground black pepper, to taste
- For the Tzatziki Sauce:
- 1 cup plain Greek yogurt
- ½ English cucumber, grated and squeezed of excess liquid
- 2 cloves garlic, minced
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh mint, chopped
- Salt and pepper, to taste
- For the Bowls:
- Cooked rice or quinoa
- Cherry tomatoes, halved
- Cucumber, diced
- Red onion, thinly sliced
- Feta cheese, crumbled
- Fresh parsley, chopped (for garnish)
Instructions
- Begin by marinating the chicken: In a bowl, combine the olive oil, lemon juice, Greek yogurt, oregano, cumin, smoked paprika, garlic powder, salt, and pepper. Add the chicken pieces and toss to ensure they are thoroughly coated. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
- While the chicken marinates, prepare the tzatziki sauce: In a separate bowl, combine the Greek yogurt, grated cucumber (ensure excess liquid is removed), minced garlic, lemon juice, chopped dill, and mint. Season with salt and pepper to taste. Mix well and refrigerate until serving.
- Cook the chicken: Heat a large skillet over medium-high heat. Add the marinated chicken in a single layer, ensuring not to overcrowd the pan. Cook for 5-7 minutes per side, or until golden brown and cooked through (internal temperature 165°F/74°C).
- Assemble the bowls: Divide the cooked rice or quinoa among serving bowls. Top with the warm cooked chicken.
- Arrange the fresh toppings around the chicken: cherry tomatoes, diced cucumber, and thinly sliced red onion.
- Add a generous dollop of the homemade tzatziki sauce to each bowl and sprinkle with crumbled feta cheese and fresh parsley. Serve immediately.
Notes
- Marinate the chicken for at least 30 minutes for best flavor, but up to 4 hours is ideal.
- Ensure to squeeze out excess liquid from the grated cucumber to prevent watery tzatziki.
- This recipe is gluten-free if using quinoa or certified gluten-free rice.
- Adjust seasonings to taste and serve immediately for the freshest presentation.
Ingredients to make Mediterranean Chicken Bowl
These ingredients create a vibrant bowl. It’s healthy and full of flair. Choose fresh produce and herbs. They enhance bright flavors. You’ll get restaurant-worthy results.
- 1.5 pounds boneless skinless chicken breasts or thighs – the protein base. Cut into pieces. This ensures quick cooking. It allows even marinating.
- 2 tablespoons olive oil – adds richness. It helps with browning too.
- 2 tablespoons fresh lemon juice – provides acidity. It tenderizes chicken. Plus, it brightens the dish.
- 1 tablespoon Greek yogurt – for marinade creaminess. It adds subtle tang. Use more for tzatziki.
- 1 teaspoon dried oregano – infuses herby notes. It’s central to Mediterranean taste.
- 1 teaspoon ground cumin – brings warm depth. It adds smoky seasoning.
- ½ teaspoon smoked paprika – offers subtle smokiness. It complements grilled flavors.
- ½ teaspoon garlic powder – boosts savory umami. No fresh mincing needed here.
- Salt and freshly ground black pepper, to taste – balances everything. Season well.
- 1 cup plain Greek yogurt – base for tzatziki. It creates cool creaminess.
- ½ English cucumber, grated and squeezed – for tzatziki crunch. Remove excess liquid first.
- 2 cloves garlic, minced – adds fresh pungency. Perfect for the sauce.
- 1 tablespoon fresh lemon juice – brightens tzatziki. It cuts through richness.
- 1 tablespoon fresh dill, chopped – adds aromatic freshness. So delicate and lovely.
- 1 tablespoon fresh mint, chopped – provides cooling contrast. It brightens the sauce.
- Cooked rice or quinoa – hearty base. It absorbs all flavors. Quinoa keeps it gluten-free.
- Cherry tomatoes, halved – juicy bursts. They add sweetness and color.
- Cucumber, diced – refreshing texture. It balances the bowl.
- Red onion, thinly sliced – sharp crisp bite. It mellows nicely.
- Feta cheese, crumbled – salty creamy tang. It ties everything together.
- Fresh parsley, chopped – herby garnish. Finish with this flourish.
How to Make Mediterranean Chicken Bowl
Step 1: Marinate the Chicken
I start in a bowl. Combine olive oil and lemon juice. Add Greek yogurt, oregano, cumin. Mix in smoked paprika and garlic powder. Season with salt and pepper. Toss in chicken pieces. Coat them fully. Cover the bowl. Refrigerate for at least 30 minutes. Or up to 4 hours. This infuses deeper flavor.
Step 2: Prepare the Tzatziki Sauce
While chicken marinates, grab another bowl. Mix Greek yogurt and grated cucumber. Ensure you squeezed out liquid. Add minced garlic and lemon juice. Stir in chopped dill and mint. Season with salt and pepper. Mix well. Refrigerate it. Flavors meld nicely until serving.
Step 3: Cook the Chicken
Heat a large skillet. Set it to medium-high. Add marinated chicken in one layer. Do not overcrowd. Cook 5-7 minutes per side. Look for golden brown. Check internal temperature. It should reach 165°F. This ensures it’s cooked through.
Step 4: Base the Bowls
Divide cooked rice or quinoa. Put it evenly in serving bowls. This forms a stable base. Top each with warm chicken. It centers the protein nicely.
Step 5: Add Fresh Toppings
Arrange halved cherry tomatoes now. Add diced cucumber too. Include thinly sliced red onion. Place them around the chicken. They bring color and crunch. This balances the warmth well.
Step 6: Finish and Serve
Dollop tzatziki generously over each bowl. Sprinkle crumbled feta on top. Add chopped parsley. Serve right away. Enjoy hot and cool contrasts.
Pro Tips for Success
- Marinate Longer: Let chicken sit up to 4 hours. It absorbs maximum flavor. But avoid over-tenderizing.
- Squeeze Cucumber Well: Remove all excess liquid. This keeps tzatziki thick. No watery texture here.
- Cook in Batches: Do not overcrowd the skillet. This ensures even browning. Chicken cooks perfectly.
- Taste Seasonings: Adjust salt and pepper first. Tweak herbs in marinade and sauce. Make it personal before chilling.
How to Serve Mediterranean Chicken Bowl
Garnishes
I love extra crumbled feta. It gives a salty pop. Add chopped fresh parsley. Or kalamata olives if available. Drizzle olive oil lightly. It adds gloss and ties flavors. Feta melts into warm chicken. This creates cozy contrast.
Side Dishes
Pair with a simple Greek salad. Use mixed greens. Add more cherry tomatoes. Include cucumber slices. Dress in lemon vinaigrette. It boosts freshness. Warm pita bread scoops tzatziki well. These keep the meal light. Yet filling. They enhance the theme. Without overwhelming.
Creative Ways to Present
Try family-style. Arrange components separately. Put on a large platter. Let everyone build their bowl. Layer quinoa in mason jars. Top with chicken and veggies. Great for portable lunches. It’s fun and appealing. Bright colors pop against grains.
Make Ahead and Storage
Storing Leftovers
I transfer components right after cooling. Use airtight containers. Keep chicken, grains, and veggies separate. This maintains textures. Store in fridge up to 3 days. Fresh elements stay crisp. Grabbing a meal is easy.
Freezing
Portion cooked chicken and grains. Use freezer-safe bags. Exclude fresh veggies and tzatziki. They do not freeze well. Flatten bags for space. Freeze up to 2 months. Label with date. Thaw overnight in fridge. This preserves moisture.
Reheating
Reheat chicken and grains in skillet. Use medium heat. Add a splash of water. It prevents drying. Or microwave in bursts. Cover with damp paper towel. Heat 2-3 minutes. Stir halfway. Add fresh tzatziki after. Enjoy that cool finish.
