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Mediterranean Chicken Bowls

Whip up vibrant Mediterranean Chicken Bowls! Juicy lemon-herb chicken, fresh veggies, and creamy tzatziki. Perfect for healthy lunches & meal prep.
Print Recipe
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Servings: 4
Cuisine: Mediterranean
Calories: 500
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken Marinade
  • 1 1/4 pounds boneless skinless chicken breasts
  • 1/4 cup olive oil
  • 1 tablespoon lemon zest
  • 2 tablespoons lemon juice
  • 2 tablespoons honey
  • 1 teaspoon garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1 1/2 teaspoon dried basil
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes
For the Tzatziki
  • 1 cup plain Greek yogurt
  • 1/2 cup grated cucumber
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1/4 teaspoon salt or to taste
  • 1 tablespoon fresh chopped dill
For the Bowls
  • 2 cups cooked rice or quinoa
  • 2 cups halved grape or cherry tomatoes
  • 2 cups diced or chopped cucumber
  • 4 cups shredded romaine lettuce
  • 1 cup sliced red onion
  • 1/2 cup feta

Equipment

  • Bowl
  • Air Fryer
  • Skillet
  • Cutting board

Method
 

Marinate the Chicken
  1. In a bowl, whisk together olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, black pepper, and red pepper flakes. Pound the chicken breasts to an even 1/2-inch thickness for uniform cooking. Place the pounded chicken in a shallow bowl or ziplock bag with the marinade, ensuring it's well coated. Let it marinate for at least 30 minutes at room temperature, or up to a few hours in the refrigerator.
Prepare the Tzatziki
  1. While the chicken marinates, combine plain Greek yogurt, grated cucumber, lemon juice, olive oil, minced garlic, salt, and fresh dill in a small bowl. Stir well and set aside. For best flavor, let it chill in the refrigerator.
Prep the Bowl Components
  1. Prepare your chosen grain base (rice or quinoa) if not already cooked. Halve the grape or cherry tomatoes, dice or chop the cucumber, shred the romaine lettuce, and slice the red onion. If using, pit and slice olives.
Cook the Chicken
  1. Air Fryer Method: Preheat your air fryer to 380°F (190°C). Place the marinated chicken in the air fryer basket in a single layer. Air fry for 7 minutes on one side, then flip and cook for an additional 3-4 minutes, or until the internal temperature reaches 165°F (74°C). The chicken should be golden brown and cooked through.
    Skillet Method: Heat a skillet over medium-low heat with a tablespoon of oil or butter. Carefully place the marinated chicken in the hot skillet. Cook for 7-8 minutes per side, until golden brown and the internal temperature reaches 165°F (74°C).
Rest and Slice
  1. Once cooked, transfer the chicken to a cutting board and let it rest for 5 minutes. This allows the juices to redistribute, ensuring a tender and moist result. After resting, slice the chicken against the grain.
Assemble the Bowls
  1. Divide the cooked rice or quinoa among serving bowls. Top with shredded romaine lettuce, tomatoes, cucumber, red onion, and sliced chicken. Dollop generously with the prepared tzatziki sauce. For an extra burst of flavor, drizzle with a little more olive oil and lemon juice, or your favorite lemon tahini dressing. Enjoy!

Notes

Chicken: Boneless, skinless chicken thighs can be substituted for breasts. Adjust cooking time as thighs may take slightly longer to cook through.
Grains: While rice and quinoa are featured, feel free to use couscous, farro, or even a bed of mixed greens for a lighter option. For a complete meal, consider a roasted sweet potato, kale, and quinoa salad as a base.
Vegetables: Olives are a traditional addition; feel free to add pitted Kalamata or green olives.
Dairy: For a dairy-free tzatziki, explore tahini-based sauces or avocado-based creamy dressings. A Mediterranean cottage cheese egg bake offers a similar flavor profile without the dairy.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.