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High protein vegan mac and cheese in a white bowl with creamy dairy-free sauce
Protein Meal Studio

Mediterranean Chicken Tzatziki Bowls

A high-protein Mediterranean chicken tzatziki bowl made with lemon-oregano chicken, quinoa, chickpeas, fresh vegetables, and thick homemade tzatziki for an easy meal-prep lunch or dinner.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 people
Course: Main Course
Cuisine: Mediterranean-Inspired
Calories: 510
Ingredients Equipment Method Notes

Ingredients
  

  • Lemon-Oregano Chicken
  • 1 1/2 pounds boneless skinless chicken breast, cut into strips or bite-size pieces
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 3 garlic cloves minced
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • Quinoa Base
  • 1 cup dry quinoa
  • 2 cups water or broth
  • pinch of salt
  • Tzatziki
  • 1 1/2 cups plain Greek yogurt
  • 1/2 English cucumber grated and squeezed dry
  • 1 small garlic clove finely grated
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon olive oil
  • 1/4 teaspoon kosher salt
  • black pepper to taste
  • Fresh Bowl Components
  • 1 can chickpeas drained and rinsed
  • 1 cup cherry tomatoes halved
  • 1 cup diced cucumber
  • 1/4 cup finely sliced red onion
  • 1/4 cup chopped parsley
  • 1 tablespoon lemon juice
  • 1 teaspoon olive oil
  • pinch of salt and pepper
  • Optional Toppings
  • crumbled feta
  • kalamata olives
  • shredded romaine
  • roasted red peppers
  • extra dill
  • extra lemon wedges

Equipment

  • 1 Large skillet or grill pan
  • 1 Medium saucepan
  • 1 Mixing bowl
  • 1 Cutting board
  • 1 Sharp knife
  • 1 Measuring cups and spoons

Method
 

  1. Marinate the chicken: In a bowl, combine the chicken with olive oil, lemon juice, garlic, oregano, salt, pepper, and paprika. Toss well and refrigerate for at least 20 to 30 minutes, or up to overnight.
  2. Cook the quinoa: Rinse the quinoa well. Add it to a saucepan with water or broth and a pinch of salt. Bring to a boil, cover, reduce the heat, and simmer until the liquid is absorbed and the quinoa is tender, about 15 minutes. Let it rest for 5 minutes, then fluff with a fork.
  3. Make the tzatziki: While the quinoa cooks, stir together the Greek yogurt, grated cucumber, garlic, lemon juice, dill, parsley, olive oil, salt, and black pepper. Taste and adjust. The sauce should be cool, thick, and tangy.
  4. Prep the fresh salad layer: In a bowl, combine the tomatoes, cucumber, red onion, parsley, lemon juice, olive oil, salt, and pepper.
  5. Cook the chicken: Heat a skillet or grill pan over medium-high heat. Cook the chicken until lightly golden and cooked through, about 6 to 8 minutes depending on thickness. The chicken should reach 165°F at the thickest part.
  6. Build the bowls: Add quinoa to each bowl or meal-prep container. Top with chicken, chickpeas, cucumber-tomato salad, and a generous spoonful of tzatziki. Finish with any optional toppings you like.
  7. Store smartly for meal prep: If meal prepping, keep the tzatziki separate until serving or place it in a small sauce cup so the bowls stay fresh.

Notes

Approximate nutrition per serving: 510 calories, 42g protein, 34g carbohydrates, 20g fat, and 4g fiber. Nutritional information is approximate and may vary based on ingredient brands, substitutions, and portion size. For best meal prep texture, store the tzatziki separately and add it before serving.