If you’re looking for a fresh, healthy, and satisfying meal that’s packed with Mediterranean flavors, then this Healthy Greek Chicken Bowls recipe is exactly what you need! Perfect for meal prep, family dinners, or a quick lunch, these bowls are loaded with tender marinated chicken, crisp veggies, fluffy rice, and a creamy tzatziki sauce that ties everything together.
Let’s dive into how you can create this delicious dish in your very own kitchen.
Why You’ll Love This Recipe
- Bursting with Flavor: The marinade combines olive oil, honey, lemon juice, oregano, basil, and garlic for a zesty and aromatic chicken that’s sure to impress.
- Healthy and Balanced: Packed with lean protein, fresh vegetables, and wholesome carbs, this bowl is a nutritious option for any meal.
- Customizable: You can easily adjust the ingredients to suit your taste preferences or dietary needs.
- Simple to Prepare: With just a few steps and minimal equipment, this recipe is beginner-friendly and perfect for busy days.
Ingredients You’ll Need
For the Chicken Marinade:
- 1 1/4 lb small chicken breasts (about 4 pieces)
- 1/4 cup olive oil
- 2 tablespoons honey
- 2 tablespoons lemon juice
- 1 ½ teaspoons dried oregano
- 1 tablespoon lemon zest
- 1 ½ teaspoons dried basil
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1/2 teaspoon red pepper flakes (optional, for a little heat)
- 1/4 teaspoon black pepper
For the Bowl Filling:
- 4 cups romaine lettuce, shredded
- 2 cups cherry tomatoes, halved
- 2 cups cucumber, diced
- 2 cups cooked white rice
- 1 cup red onion, thinly sliced
- 1/2 cup feta cheese (optional)
For the Tzatziki Sauce:
- 1 cup plain Greek yogurt (or low-fat sour cream)
- 1/2 cup cucumber, grated
- 1 tablespoon fresh dill, finely chopped
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon minced garlic
- 1/4 teaspoon salt (or to taste)
Equipment You’ll Need
- A zester or grater
- Chef knife
- Le Creuset enameled cast iron skillet (or any skillet)
- Instant-read thermometer (to ensure perfectly cooked chicken)
- Air fryer (optional)
Step-by-Step Instructions
1. Prepare the Chicken Marinade
Start by whisking together the olive oil, honey, lemon juice, oregano, basil, lemon zest, salt, garlic powder, red pepper flakes (if using), and black pepper in a bowl. This marinade is the key to infusing the chicken with bold Mediterranean flavors.
2. Marinate the Chicken
Pound the chicken breasts to about 1/2 inch thickness for even cooking. Place the chicken in a shallow bowl or ziplock bag and pour the marinade over it. Let it marinate for at least 30 minutes or up to a few hours in the refrigerator.
3. Prepare the Tzatziki Sauce
While the chicken is marinating, combine all the tzatziki ingredients in a bowl: Greek yogurt, grated cucumber (squeeze out excess water), fresh dill, olive oil, lemon juice, minced garlic, and salt. Mix well and set aside in the fridge to chill.
4. Cook the Chicken
If you have an air fryer:
- Preheat it to 380°F.
- Cook the chicken for about 7 minutes on one side, then flip and cook for another 3–4 minutes until it reaches an internal temperature of 165°F.
If using a skillet:
- Heat some oil or butter over medium-low heat.
- Fry the chicken for about 7–8 minutes on one side until golden brown. Flip and continue cooking until the internal temperature reaches 165°F.
Once cooked, let the chicken rest for about 5 minutes before slicing into strips.
5. Assemble Your Bowls
Start by layering your bowl with a base of cooked white rice. Add shredded romaine lettuce, halved cherry tomatoes, diced cucumber, sliced red onion, and crumbled feta cheese (if using). Top with the sliced chicken and a generous dollop of tzatziki sauce.
6. Add Finishing Touches
For extra flavor, drizzle your bowl with olive oil and a squeeze of fresh lemon juice. Alternatively, you can use a lemon tahini dressing if you prefer.
Tips for Success
- Make It Your Own: Feel free to swap out white rice for brown rice, quinoa, or cauliflower rice for a low-carb option.
- Meal Prep Friendly: Store all components separately in airtight containers in the fridge for up to 3 days. Assemble bowls just before serving.
- Double the Tzatziki: This sauce is so good you’ll want extra! Use it as a dip for veggies or spread it on wraps.
Nutritional Information (Per Serving)
- Serving Size: ~1.5 cups
- Calories: 820 kcal
- Carbohydrates: 98g
- Protein: 47g
- Fat: 26g (Saturated Fat: 6g)
- Fiber: 5g
- Sugar: 16g
Final Thoughts
These Healthy Greek Chicken Bowls are proof that eating well doesn’t have to be boring or complicated. The combination of juicy marinated chicken, crisp veggies, creamy tzatziki sauce, and hearty rice creates a meal that’s as satisfying as it is nutritious. Whether you’re entertaining guests or simply treating yourself to a wholesome dinner, this recipe is bound to become a favorite.
So grab your ingredients and give this recipe a try! Don’t forget to share your creations with friends and family—they’ll thank you for introducing them to such a delicious dish.
Happy cooking!
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Healthy Greek Chicken Bowls
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Total Time: 1 hour 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Air Fryer, Stovetop
- Cuisine: Greek, Mediterranean
- Diet: Gluten Free
Description
These Healthy Greek Chicken Bowls are a fresh and satisfying meal packed with lean protein, crisp vegetables, hearty rice, and a flavorful homemade tzatziki sauce. Perfect for meal prep or a quick weeknight dinner!
Ingredients
For the Chicken:
- 1¼ lb small chicken breasts (about 4)
- 1/4 cup olive oil
- 2 tablespoons honey
- 2 tablespoons lemon juice
- 1 tablespoon lemon zest
- 1½ teaspoons dried oregano
- 1½ teaspoons dried basil
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1/2 teaspoon red pepper flakes (optional)
- 1/4 teaspoon black pepper
- For the Bowl Filling:
- 4 cups romaine lettuce, shredded
- 2 cups cherry tomatoes, halved
- 2 cups cucumber, diced
- 2 cups white rice, cooked
- 1 cup red onion, thinly sliced
- 1/2 cup feta cheese (optional)
For the Tzatziki Sauce:
- 1 cup plain Greek yogurt or low-fat sour cream
- 1/2 cup cucumber, grated
- 1 tablespoon fresh dill, finely chopped
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon minced garlic
- 1/4 teaspoon salt (or to taste)
Instructions
Whisk together all ingredients for the chicken marinade in a bowl.
Pound the chicken breasts to about 1/2 inch thickness and add them to a shallow bowl or ziplock bag with the marinade.
Refrigerate and marinate for at least 30 minutes, or up to several hours.
While the chicken is marinating, prepare the tzatziki sauce by mixing all the ingredients together in a small bowl. Set aside.
Cook the white rice according to package instructions. Prep the vegetables.
After marinating, cook the chicken:
— Air Fryer Method: Preheat to 380°F. Cook chicken for 7 minutes on one side, flip, and cook for another 3–4 minutes or until internal temperature reaches 165°F.
— Stovetop Method: Heat oil or butter in a skillet over medium-low heat. Cook chicken for 7–8 minutes on one side, flip, and cook until golden and cooked through (internal temperature 165°F).
Let the chicken rest for 5 minutes before slicing.
To assemble bowls, layer rice at the bottom, followed by lettuce, tomatoes, cucumber, red onion, and sliced chicken. Top with tzatziki sauce and optional feta.
Drizzle with olive oil and lemon juice or lemon tahini dressing if desired. Enjoy!
Notes
This recipe is excellent for meal prep. Store components separately and assemble before eating for best freshness. Marinate chicken overnight for deeper flavor.
Nutrition
- Serving Size: 1.5 cups
- Calories: 820 kcal
- Sugar: 98 g
- Sodium: 47 g
- Fat: 26 g
- Saturated Fat: 6 g
- Unsaturated Fat: 18 g
- Trans Fat: 0.02 g
- Carbohydrates: 110 mg
- Fiber: 1149 mg
- Protein: 5 g
- Cholesterol: 16 g
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