If you’re looking for a light yet satisfying dinner that’s bursting with flavor, you’ve found it! These Healthy Greek Chicken Bowls are a perfect balance of juicy chicken, vibrant veggies, and creamy tzatziki, all sitting atop a bed of fluffy rice or low-carb cauliflower rice. Whether you’re cooking on a busy weeknight or meal prepping for the week ahead, these bowls bring the fresh flavors of the Mediterranean right to your table.
Why You’ll Love These Greek Chicken Bowls:
- Healthy & Flavorful: A nutritious blend of Mediterranean ingredients, from lean chicken to fresh veggies and tangy tzatziki.
- Meal Prep Friendly: Prepare the bowls in advance for a week of quick, wholesome meals.
- Versatile & Easy: Customizable with rice, veggies, and toppings to suit your preferences.
The Perfect Chicken Marinade
The secret to these bowls starts with the chicken marinade. By soaking the chicken in a mixture of lemon juice, olive oil, garlic powder, oregano, and a touch of honey, you’ll infuse your chicken with a rich Mediterranean flavor profile. Add a dash of red pepper flakes for a kick of spice, and let the chicken marinate for at least 30 minutes to allow all those flavors to meld together.
Choosing Your Base: Rice or Cauliflower Rice
The base you choose sets the tone for your bowl. Fluffy white rice provides a classic, light foundation, while brown rice offers extra fiber and a nutty flavor. If you’re watching your carbs, cauliflower rice is an excellent low-carb substitute that still delivers a satisfying texture.
Fresh Veggies to Brighten Your Bowl
No Greek dish is complete without a bounty of fresh veggies! Crunchy cucumbers, juicy cherry tomatoes, and thinly sliced red onion provide the perfect balance of color, crunch, and refreshing flavor. Add some romaine lettuce for extra crispness and a pop of greenery. The freshness of these veggies elevates the dish, making each bite as light and satisfying as it is healthy.
Homemade Tzatziki: The Creamy Finish
Homemade tzatziki sauce is the game-changer that takes these bowls to the next level. With plain Greek yogurt, grated cucumber, fresh dill, lemon juice, and garlic, this tangy sauce is not only fresh but also customizable to your taste. The creamy tzatziki brings everything together, adding a cool, refreshing contrast to the warm, spiced chicken.
How to Assemble Your Greek Chicken Bowl
Assembling the bowls is the fun part! Start with your choice of rice, then layer in the fresh veggies. Next, top the bowl with sliced marinated chicken, and finish it off with a generous dollop of homemade tzatziki sauce. For an extra burst of flavor, drizzle with olive oil, lemon juice, or even a bit of my lemon tahini dressing.
Meal Prep Tips
These bowls are perfect for meal prep! Store the rice, veggies, and chicken separately in airtight containers to keep them fresh. When you’re ready to eat, simply assemble the bowls, add your tzatziki, and enjoy a quick, healthy meal in no time. The chicken and rice will last in the fridge for up to 4 days, and the tzatziki can be stored separately for up to 3 days.
Recipe: Healthy Greek Chicken Bowls
Ingredients:
- For the Chicken Marinade:
- 1 ¼ lb small chicken breasts (4 pieces)
- ¼ cup olive oil
- 2 tbsp honey
- 2 tbsp lemon juice
- 1 ½ tsp dried oregano
- 1 tbsp lemon zest
- 1 ½ tsp dried basil
- 1 tsp salt
- 1 tsp garlic powder
- ½ tsp red pepper flakes (optional)
- ¼ tsp black pepper
- For the Bowl Filling:
- 4 cups shredded romaine lettuce
- 2 cups cherry tomatoes, halved
- 2 cups diced cucumber
- 2 cups cooked white rice
- 1 cup thinly sliced red onion
- ½ cup feta cheese (optional)
- For the Tzatziki Sauce:
- 1 cup plain Greek yogurt (or low-fat sour cream)
- ½ cup grated cucumber
- 1 tbsp fresh dill, finely chopped
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp minced garlic
- ¼ tsp salt (to taste)
Instructions:
- Marinate the Chicken: Whisk together all marinade ingredients. Pound the chicken to about ½ inch thick and marinate for at least 30 minutes, up to several hours.
- Make the Tzatziki: Combine all tzatziki ingredients in a bowl and refrigerate until ready to serve.
- Cook the Chicken: Preheat your air fryer to 380°F. Cook the chicken for 7 minutes on one side, then flip and cook for another 3-4 minutes until the internal temperature reaches 165°F. Alternatively, cook in a skillet over medium-low heat for 7-8 minutes per side until golden brown and fully cooked.
- Assemble the Bowls: Start with your rice base, then layer with fresh veggies and sliced chicken. Top with a generous scoop of tzatziki sauce and finish with a drizzle of olive oil and lemon juice, if desired. Garnish with feta cheese and kalamata olives for added flavor.
- Meal Prep Tip: Store components separately in airtight containers for up to 4 days. Reheat the chicken and rice, then assemble the bowls when ready to eat.
Enjoy!
These Healthy Greek Chicken Bowls are the perfect balance of flavors, textures, and nutrients. They make for an easy, versatile meal that can be enjoyed on busy nights or prepped in advance for a week’s worth of healthy lunches. Happy cooking!
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