Description
Mediterranean flavors dance in these Greek Chicken Bowls, bringing zesty marinated chicken, crisp vegetables, and creamy tzatziki together in one satisfying meal. Packed with protein and fresh ingredients, you’ll savor each colorful bite of this simple yet exciting Greek-inspired culinary adventure.
Ingredients
Scale
Protein:
- 4 small chicken breasts (about 1.25 pounds or 567 grams)
Marinade Ingredients:
- 0.25 cup (60 milliliters) olive oil
- 2 tablespoons lemon juice
- 1 tablespoon lemon zest
- 2 tablespoons honey
- 1 teaspoon garlic powder
- 1.5 teaspoons dried oregano
- 1.5 teaspoons dried basil
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon red pepper flakes
Bowl Components:
- 2 cups (370 grams) cooked rice or quinoa
- 2 cups (340 grams) halved grape or cherry tomatoes
- 2 cups (300 grams) diced or chopped cucumber
- 4 cups (400 grams) shredded romaine lettuce
- 1 cup (160 grams) sliced red onion
- 0.5 cup (75 grams) feta cheese
Tzatziki Sauce:
- 1 cup (245 grams) plain Greek yogurt
- 0.5 cup (120 grams) grated cucumber
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 teaspoon minced garlic
- 0.25 teaspoon salt
- 1 tablespoon fresh chopped dill
Instructions
- Prepare the chicken marinade by thoroughly whisking all components in a mixing container. Gently pound chicken to an even 1/2-inch thickness, then immerse in marinade within a shallow dish or sealed plastic bag. Allow chicken to absorb flavors for 30 minutes to several hours in the refrigerator.
- Create tzatziki sauce by blending all specified ingredients until smooth. Set aside in a separate container. Wash and chop vegetables, cook rice, and have optional pitted olives ready for assembly.
- For air fryer method, preheat to 380°F. Place marinated chicken in basket and cook for 7 minutes on first side. Rotate and continue cooking 3-4 minutes until internal temperature reaches 165°F.
- Alternative stovetop technique involves heating a skillet with oil over medium-low temperature. Sear chicken 7-8 minutes per side, ensuring golden exterior and complete internal cooking.
- Remove chicken from heat source and allow 5 minutes of resting to retain moisture and redistribute internal juices. Slice chicken against the grain for optimal tenderness.
- Construct bowls by layering rice as foundation, arranging chopped vegetables, positioning sliced chicken strategically. Generously dollop tzatziki sauce, drizzle with olive oil and fresh lemon juice for enhanced Mediterranean flavor profile.
Notes
- Tenderize chicken gently with a meat mallet to ensure even cooking and maximum flavor absorption.
- Marinate chicken for at least 30 minutes, but avoid exceeding 8 hours to prevent the acid from breaking down the meat’s texture.
- Adjust tzatziki consistency by straining yogurt through cheesecloth for a thicker sauce or adding a splash of milk for a lighter version.
- For gluten-free option, replace any potential wheat-based marinade ingredients with tamari or gluten-free alternatives and use certified gluten-free rice.
- Prep Time: 30 minutes
- Cook Time: 15-20 minutes
- Category: Lunch, Dinner, Snacks
- Method: Air Frying
- Cuisine: Greek
Nutrition
- Serving Size: 4
- Calories: 570
- Sugar: 8 g
- Sodium: 720 mg
- Fat: 28 g
- Saturated Fat: 5 g
- Unsaturated Fat: 20 g
- Trans Fat: 0 g
- Carbohydrates: 46 g
- Fiber: 4 g
- Protein: 39 g
- Cholesterol: 90 mg