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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 seasoned chicken, rice, crisp vegetables, and a creamy homemade tzatziki sauce 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
  

Chicken
  • 1 1/2 pounds boneless skinless chicken breast
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon lemon juice
Bowls
  • 2 cups cooked rice or quinoa
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 1/2 red onion thinly sliced
  • 1 cup shredded romaine lettuce
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped parsley
Tzatziki Sauce
  • 1 cup plain Greek yogurt
  • 1/2 cucumber finely grated and squeezed dry
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 clove garlic minced
  • 1 tablespoon chopped fresh dill
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

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. In a bowl, combine chicken breast with olive oil, oregano, garlic powder, paprika, salt, black pepper, and lemon juice.
  2. Let the chicken marinate for 10–15 minutes while preparing the other ingredients.
  3. Heat a skillet or grill pan over medium-high heat.
  4. Cook the chicken for 5–6 minutes per side, or until fully cooked and lightly golden.
  5. Remove the chicken from the pan and let it rest for 5 minutes, then slice into strips.
  6. In a small bowl, stir together Greek yogurt, grated cucumber, lemon juice, olive oil, garlic, dill, salt, and black pepper to make the tzatziki sauce.
  7. Prepare the bowls by dividing cooked rice or quinoa into 4 containers or serving bowls.
  8. Top each bowl with lettuce, cherry tomatoes, diced cucumber, red onion, and sliced chicken.
  9. Add feta cheese and chopped parsley over each bowl.
  10. Spoon tzatziki sauce on top or pack it separately for meal prep.
  11. Serve immediately or refrigerate for easy grab-and-go meals.

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.