Mediterranean Chicken Bowl with Tzatziki Sauce 🥗🍗🌿
Fresh, vibrant, and full of bold Mediterranean flavor—this Mediterranean Chicken Bowl with Tzatziki Sauce is the ultimate healthy lunch or dinner! Juicy grilled chicken, herby rice, crunchy veggies, and a cool, creamy tzatziki come together in one colorful, protein-packed plate.
Perfect for meal prep or a quick weeknight dinner, this dish is gluten-free, high in protein, and fully customizable. Whether you’re craving a light bite or a filling power bowl, this recipe has your name on it!
Why You’ll Love This Mediterranean Chicken Bowl
- High in protein & fiber: Fuel your body with lean chicken, rice, and veggies.
- Balanced & satisfying: Creamy, crunchy, fresh, and savory in every bite.
- Perfect for meal prep: Stores beautifully for lunch the next day.
- Customizable: Swap rice with quinoa, add chickpeas, or go low-carb with cauliflower rice!
Ingredients (Serves 2–3)
For the Chicken:
- 2 boneless, skinless chicken breasts
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 tsp garlic powder or 2 cloves minced garlic
- 1 tsp dried oregano
- ½ tsp cumin
- Salt & black pepper, to taste
For the Bowl:
- 2 cups cooked basmati or brown rice
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, thinly sliced
- ¼ cup Kalamata olives, sliced
- ¼ cup crumbled feta cheese
- 2 tbsp chopped parsley or fresh mint
- Lemon slices for garnish
Homemade Tzatziki Sauce:
- ½ cup Greek yogurt
- ½ cucumber, grated & squeezed to remove excess water
- 1 clove garlic, minced
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp chopped dill or mint
- Salt & pepper, to taste
How to Make It
1. Marinate and Cook the Chicken
In a bowl, whisk olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper. Coat chicken breasts evenly and marinate for 15–30 minutes (or overnight for deeper flavor).
To cook:
- Grill over medium heat for 6–7 minutes per side, OR
- Bake at 400°F (200°C) for 20–25 minutes, flipping once.
Let the chicken rest for 5 minutes before slicing.
2. Make the Tzatziki Sauce
In a bowl, combine Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill or mint, and salt and pepper. Stir until creamy. Refrigerate until ready to serve.
3. Assemble Your Mediterranean Bowl
Layer rice as your base. Arrange grilled chicken slices over the top. Add cherry tomatoes, cucumber, red onion, olives, and feta around the bowl. Drizzle with the chilled tzatziki sauce, sprinkle with fresh herbs, and add lemon wedges for a zesty finish.
Tips & Variations
- Make it low-carb: Replace rice with cauliflower rice or leafy greens.
- Add more plant protein: Toss in chickpeas or roasted lentils.
- Use leftovers: Chicken and tzatziki are amazing in wraps or pita sandwiches!
- Spice it up: Add a pinch of chili flakes to the chicken marinade for a kick.
Nutrition Highlights (per serving, approx.)
- Calories: ~450 kcal
- Protein: 35g
- Carbs: 30g
- Healthy fats: 18g
A Taste of the Mediterranean in Every Bite
This Mediterranean Chicken Bowl is a celebration of clean ingredients and bold flavors. Whether you’re meal prepping for the week or putting together a colorful dinner spread, it’s the kind of dish that keeps you full and feeling good. Don’t forget that tzatziki drizzle—it’s the cool and creamy cherry on top!
Want more fresh and flavorful meals like this one? Try my Grilled Shrimp & Couscous Bowl or Lemon Chickpea Salad next!
