Mediterranean Chicken Bowl with Tzatziki Sauce: A Fresh, Flavor-Packed Meal in a Bowl
If you’re on the hunt for a vibrant, nourishing meal that’s bursting with fresh flavor, look no further than this Mediterranean Chicken Bowl with Tzatziki Sauce. Inspired by the sunny flavors of the Mediterranean coast, this bowl is not only visually stunning but also incredibly satisfying and nutrient-rich. With juicy grilled chicken, crisp veggies, creamy feta, and the star of the show—homemade tzatziki—this dish is a celebration of simple ingredients done right.
Whether you’re meal-prepping for the week or pulling together a wholesome weeknight dinner, this recipe delivers every time. It’s ideal for anyone looking to embrace a balanced lifestyle without sacrificing flavor.
Why You’ll Love This Recipe
This bowl is perfect for:
- Busy weeknights: It’s easy to prep and customize.
- Meal preppers: Everything can be made ahead and assembled when you’re ready to eat.
- Healthy eaters: Packed with lean protein, fresh veggies, and healthy fats.
- Foodies craving flavor: Thanks to bold herbs, citrus, and that refreshing homemade tzatziki.
Plus, this Mediterranean bowl is gluten-free, naturally low in sugar, and easily adaptable to suit vegetarian or dairy-free diets.
Ingredients You’ll Need
Here’s everything you need to bring this bowl to life:
For the Chicken:
- 2 boneless, skinless chicken breasts 🍗
- 2 tbsp olive oil
- Juice of 1 lemon 🍋
- 1 tsp garlic powder (or 2 minced garlic cloves) 🧄
- 1 tsp dried oregano 🌿
- 1/2 tsp cumin
- Salt & black pepper to taste
For the Bowl:
- 2 cups cooked basmati or brown rice 🍚
- 1 cup cherry tomatoes, halved 🍅
- 1/2 cucumber, diced 🥒
- 1/4 red onion, thinly sliced 🧅
- 1/4 cup kalamata olives, sliced 🫒
- 1/4 cup feta cheese, crumbled 🧀
- 2 tbsp fresh parsley or mint, chopped 🌿
- Lemon wedges for serving 🍋
For the Homemade Tzatziki Sauce:
- 1/2 cup Greek yogurt
- 1/2 cucumber, grated and squeezed dry 🥒
- 1 clove garlic, minced 🧄
- 1 tbsp olive oil
- 1 tbsp lemon juice 🍋
- 1 tsp dill or mint, chopped 🌿
- Salt & pepper to taste
Kitchen Equipment You’ll Need
- Cutting board & sharp knife
- Mixing bowls
- Grater (for cucumber)
- Whisk
- Grill pan, skillet, or oven
- Measuring spoons
- Tongs or spatula
- Serving bowls
Step-by-Step Instructions
1️⃣ Marinate & Cook the Chicken
In a bowl, whisk together olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper. Add the chicken breasts and coat them well. Cover and marinate for at least 15–30 minutes (or overnight in the fridge for maximum flavor).
Cook your chicken in one of the following ways:
- Grill over medium-high heat for 6–7 minutes per side.
- Pan-sear in a skillet until golden and cooked through.
- Bake at 400°F (200°C) for 20–25 minutes, flipping halfway.
Let the chicken rest for 5 minutes, then slice into strips.
2️⃣ Make the Tzatziki Sauce
In a small bowl, mix together the Greek yogurt, grated and squeezed cucumber, minced garlic, olive oil, lemon juice, herbs, salt, and pepper. Stir well and refrigerate until ready to serve.
Tip: Removing excess moisture from the cucumber is key to a thick, creamy tzatziki. Use a clean kitchen towel or paper towel to squeeze it dry.
3️⃣ Assemble the Bowl
Start with a hearty scoop of rice in each bowl. Add the sliced grilled chicken on top. Surround with cherry tomatoes, cucumber, red onion, olives, and feta. Drizzle generously with the chilled tzatziki sauce. Finish with a sprinkle of fresh herbs and a squeeze of lemon juice.
Helpful Tips and Tricks
- Shortcut tip: Use store-bought tzatziki in a pinch, but trust us—homemade is worth the few extra minutes.
- Marinate overnight: This maximizes flavor and makes your dinner come together faster.
- Double the chicken: Great for meal prep or leftovers. Store cooked chicken for up to 4 days in the fridge.
- Rice swap: Try quinoa, couscous, or cauliflower rice for a different twist.
Recipe Variations
- Vegetarian Option: Swap the chicken for roasted chickpeas or grilled halloumi cheese.
- Low-Carb: Serve over a bed of greens or cauliflower rice.
- Vegan: Use plant-based yogurt for tzatziki and omit the feta.
- Spicy Kick: Add a pinch of red pepper flakes to the chicken marinade or a dash of hot sauce over the finished bowl.
How to Store Leftovers
This recipe stores beautifully! Here’s how to keep things fresh:
- Chicken: Refrigerate in an airtight container for up to 4 days.
- Tzatziki: Store in a sealed jar or container in the fridge for up to 3–4 days.
- Rice and veggies: Keep separately in containers to avoid sogginess. Best consumed within 2–3 days for optimal texture.
- Assembled bowls: If you need to store a whole bowl, keep the tzatziki and herbs separate until you’re ready to eat.
What to Serve with Your Mediterranean Bowl
Pair this meal with:
- A glass of chilled white wine like Sauvignon Blanc or a crisp rosé
- Pita bread or warm naan on the side
- A fresh Greek salad or tabbouleh
- Lightly grilled vegetables like zucchini or eggplant
For dessert, a small dish of Greek yogurt with honey and walnuts is the perfect sweet finish.
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs are juicy and flavorful. Just adjust cooking time as needed—about 25–30 minutes in the oven.
Can I make this bowl ahead of time?
Yes! Prep all the components separately and assemble just before eating. It’s perfect for meal prep or packing a healthy lunch.
Is this recipe gluten-free?
Yes, as long as the ingredients used (especially store-bought ones like yogurt) are certified gluten-free.
Can I freeze the cooked chicken?
Yes. Freeze the grilled chicken slices for up to 2 months. Thaw overnight in the fridge before reheating.
What herbs are best in tzatziki?
Traditional tzatziki uses dill, but mint is a refreshing and flavorful alternative. Use whatever you prefer or have on hand.
Let’s Recap
This Mediterranean Chicken Bowl with Tzatziki Sauce is everything a great recipe should be: colorful, flavorful, healthy, and versatile. With layers of grilled, lemony chicken, crisp veggies, fluffy rice, tangy feta, and creamy tzatziki, it’s a Mediterranean dream in every bite.
Try It and Share the Love!
Did you try this recipe? Let us know how it turned out in the comments below! Share a photo of your Mediterranean bowl on social media and tag us—we love seeing your creations. Don’t forget to subscribe to the blog for more delicious recipes, meal prep tips, and fresh culinary inspiration delivered straight to your inbox.
