Mediterranean Chicken Tzatziki Bowls

This hearty Mediterranean-inspired dish brings the vibrant flavors of Greece right to your dinner table, combining juicy marinated chicken with cool, creamy tzatziki and fresh vegetables for a balanced meal that satisfies without weighing you down.

I first created these bowls after returning from a trip to Greece, desperate to recreate those incredible flavors at home. Now my family requests this dish at least once a week, and the tzatziki sauce has become our go-to condiment for practically everything.

Ingredients

• For the Chicken Marinade:

• Boneless chicken breast or thighs: The thighs offer more flavor and moisture if you have the option
• Olive oil: Helps tenderize the meat and carry the flavors of the marinade
• Lemon juice: Adds brightness and helps tenderize the chicken
• Dried oregano: Provides that classic Mediterranean flavor profile
• Fresh garlic cloves: Minced finely for maximum flavor dispersion
• Smoked paprika: Optional but adds a wonderful depth of flavor
• Salt and pepper: Always essential for proper seasoning

• For the Tzatziki Sauce:

• Greek yogurt: Use full-fat for the creamiest texture and richest flavor
• Fresh cucumber: Grated and squeezed dry to prevent watery sauce
• Olive oil: Adds richness and helps bind the ingredients
• Lemon juice: Brightens the entire sauce
• Fresh garlic: Provides a punch of flavor that mellows as it sits
• Fresh dill: The signature herb that makes tzatziki special
• Salt and pepper: For balancing the flavors

• For the Bowl Assembly:

• Cooked rice: Quinoa or cauliflower rice for a low-carb option
• Cherry tomatoes: Sweet and juicy for bursts of flavor
• Cucumber: Provides refreshing crunch and hydration
• Red onion: Adds color and a mild bite
• Kalamata olives: Optional but provide briny depth of flavor
• Feta cheese: Adds creamy saltiness that brings everything together
• Fresh herbs: For garnish and bright finish

Step-by-Step Instructions

Prepare the Chicken Marinade:

Combine olive oil, lemon juice, oregano, garlic, smoked paprika, salt and pepper in a bowl large enough to hold your chicken. Whisk thoroughly to emulsify the oil and lemon juice. This creates a marinade that will cling to the chicken and infuse it with flavor. Add your chicken pieces, turning them several times to ensure complete coverage. For the best flavor, allow the chicken to marinate for at least 15 minutes, but if you can plan ahead, let it sit in the refrigerator for up to 24 hours. The longer it marinates, the more flavorful and tender your chicken will become.

Cook the Chicken to Perfection:

Remove the marinated chicken from the refrigerator about 15 minutes before cooking to take the chill off for more even cooking. If using a skillet, heat it over medium heat until it's hot enough that a drop of water sizzles on contact. Add just enough olive oil to coat the bottom of the pan. Place the chicken pieces in without overcrowding and cook for 6-7 minutes on the first side without disturbing to develop a golden crust. Flip once and cook for another 6-7 minutes until the internal temperature reaches 165°F. If grilling, preheat your grill to medium-high heat and cook for 5-6 minutes per side. Once cooked, transfer to a clean cutting board and let rest for a full 5 minutes to allow the juices to redistribute throughout the meat before slicing into strips against the grain.

Create the Tzatziki Sauce:

Start by properly preparing your cucumber. After grating, place it in a clean kitchen towel and squeeze firmly to remove as much water as possible. This prevents your tzatziki from becoming watery as it sits. In a medium bowl, combine the Greek yogurt with your prepared cucumber, olive oil, lemon juice, minced garlic, and chopped dill. Stir thoroughly until all ingredients are evenly distributed. Season with salt and pepper, then taste and adjust the flavors as needed. For the best flavor, refrigerate the tzatziki for at least 30 minutes before serving to allow the flavors to meld together.

Assemble Your Bowls:

Start with a base layer of your chosen grain, whether that's rice, quinoa, or cauliflower rice, dividing it equally among four bowls. Arrange your sliced chicken on top, positioning it to one side rather than covering the entire base. This creates a more visually appealing presentation. Add your fresh vegetables in separate sections around the bowl, creating a colorful array of cherry tomatoes, diced cucumber, and thinly sliced red onion. Scatter the Kalamata olives and crumbled feta cheese over the top. Finally, either drizzle a generous portion of tzatziki sauce over everything or serve it on the side in a small ramekin. Finish with a sprinkle of fresh herbs to add color and a final burst of flavor.

Save

The tzatziki sauce is truly the heart of this recipe. I remember the first time I made it, my daughter who typically avoids anything with cucumber was caught eating it straight from the bowl with a spoon. Now we always make a double batch because it disappears so quickly in our house.

Recipe FAQs

→ Can I make these bowls ahead of time?

Yes! These bowls are excellent for meal prep. Prepare all components separately and store in airtight containers in the refrigerator. The marinated chicken can be stored uncooked for up to 24 hours, while the tzatziki sauce stays fresh for 3-4 days. Assemble just before eating for the freshest experience.

→ How can I make this dish lower in carbs?

For a lower-carb version, substitute the rice or quinoa base with cauliflower rice or a bed of mixed greens. You can also increase the protein and healthy fats by adding more chicken and avocado while reducing the grain portion.

→ What's the best way to ensure juicy chicken?

For the juiciest chicken, don't skip the marinating time (at least 15 minutes, ideally longer). When cooking, use a meat thermometer to reach an internal temperature of 165°F (75°C) without overcooking. Always let the chicken rest for 5 minutes before slicing to allow juices to redistribute.

→ Can I use yogurt other than Greek yogurt for the tzatziki?

Greek yogurt is preferred for its thickness and tangy flavor, but you can substitute with regular yogurt that's been strained through cheesecloth to remove excess liquid. For a dairy-free option, use coconut yogurt, though the flavor profile will change slightly.

→ What can I substitute for feta cheese?

If you don't care for feta, try goat cheese for a milder tang, or halloumi for a different Mediterranean flavor. For a dairy-free alternative, avocado provides a similar creamy texture, or you could try a dairy-free cheese alternative specifically made to mimic feta.

→ How do I properly prepare the cucumber for tzatziki?

After grating the cucumber, it's crucial to remove excess moisture to prevent watery tzatziki. Place the grated cucumber in a clean kitchen towel or cheesecloth and squeeze firmly to extract as much liquid as possible. This ensures your sauce maintains a thick, creamy consistency.