Quick High Protein Greek Chicken Bowls Recipe
A vibrant and protein-packed Greek Chicken Bowl recipe featuring marinated chicken cooked to juicy perfection, served with fresh vegetables, fluffy rice, crumbled feta, and a creamy homemade tzatziki sauce. Quick and easy to prepare, this meal blends classic Mediterranean flavors for a nutritious and satisfying dish.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Air Frying
- Cuisine: Greek
Ingredients
Scale
For the chicken marinade:
- 1 lb chicken (cut into 1-inch pieces)
- 1/3 cup olive oil
- 1 tbsp lemon zest (from about 1 large lemon)
- 2 tbsp lemon juice
- 2 1/2 tbsp honey
- 1 1/2 tsp garlic powder
- 2 tsp oregano
- 1 1/2 tsp basil
- 1 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp red pepper flakes
For the tzatziki sauce:
- 1 cup plain full-fat Greek yogurt
- 3/4 cup cucumber (grated and squeezed dry)
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp garlic (minced)
- 1/4 tsp salt
- 1 1/2 tbsp fresh dill (chopped)
For the bowls:
- 2 cups rice (cooked according to package directions)
- 2 cups tomatoes (halved or diced)
- 2 cups cucumber (diced into 1/2-inch pieces)
- 4 cups lettuce (chopped)
- 1 cup onion (thinly sliced)
- 3/4 cup feta cheese (crumbled)
Instructions
- Prepare the Marinade and Begin Marinating Chicken: In a small bowl, whisk together olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, black pepper, and red pepper flakes until well combined. Cut chicken into 1-inch pieces and pound to approximately 1/2 inch thickness for even cooking. Place the chicken in a zip-top bag or shallow container and pour the marinade over it, ensuring all pieces are coated. Refrigerate for at least 30 minutes or up to 4 hours for enhanced flavor.
- Make the Tzatziki Sauce: While the chicken marinates, combine Greek yogurt, grated and well-squeezed cucumber, minced garlic, lemon juice, olive oil, salt, and freshly chopped dill in a bowl. Stir until smooth and fully combined. Refrigerate to allow flavors to meld.
- Prepare the Bowl Components: Cook rice according to package instructions and set aside. Prepare fresh vegetables by dicing cucumber, halving or dicing tomatoes, chopping lettuce, thinly slicing onion, and crumbling feta cheese. Arrange ingredients for easy assembly.
- Cook the Marinated Chicken: Remove chicken from the refrigerator. For air fryer: preheat to 380°F, air fry chicken for 7 minutes, shake or flip, then cook an additional 3–4 minutes until internal temperature reaches 165°F. For stovetop: heat a skillet over medium-high heat with a bit of oil, then cook chicken pieces 7–8 minutes per side until golden brown and fully cooked (165°F internal temp). Both methods produce tender, flavorful chicken.
- Rest and Slice the Chicken: Transfer cooked chicken to a cutting board and let rest for 5 minutes to redistribute juices, ensuring moistness. Slice into bite-sized pieces for serving.
- Assemble the Greek Chicken Bowls: Divide cooked rice among bowls as the base. Top with diced cucumber, halved tomatoes, chopped lettuce, thinly sliced onion, and crumbled feta. Add sliced chicken on top and drizzle generously with tzatziki sauce. Serve immediately for a fresh and satisfying meal.
Notes
- Marinating the chicken for longer (up to 4 hours) intensifies the flavor.
- Make sure to squeeze excess moisture from the grated cucumber to prevent watery tzatziki.
- Can be cooked using an air fryer or stovetop skillet—air fryer yields juicier results with less oil.
- Letting chicken rest after cooking ensures it stays tender and juicy.
- Use full-fat Greek yogurt for the best creamy texture in tzatziki.
- For lower sodium, reduce salt in the marinade and tzatziki sauce.
Keywords: Greek chicken bowl, high protein chicken recipe, tzatziki sauce, healthy chicken bowl, Mediterranean diet, quick chicken dinner
