If you're looking for a fresh, flavorful, and satisfying dinner, this Mediterranean chicken bowl is about to become a staple in your weekly rotation. These Mediterranean chicken bowls are packed with grilled chicken, fluffy rice, crisp vegetables, and a creamy homemade tzatziki sauce that brings everything together.
The combination of olive oil, lemon juice, garlic, and spices creates a simple but flavorful chicken marinade that keeps the chicken juicy and tender. Paired with fresh vegetables, rice, and a drizzle of tzatziki, this bowl delivers bright Mediterranean flavor in every bite.
These bowls are also perfect for meal prep. Store everything in airtight containers and enjoy delicious lunches or dinners all week long.
If you love this recipe you will love my Grilled Balsamic Chicken with a Strawberry and Avocado Salsa, Slow Cooker Southwest Chicken Quinoa Bowl, Air-Fryer Salmon Bites
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Why You'll Love This Recipe
- Fresh Mediterranean flavors - Lemon, garlic, herbs, and olive oil create bright, bold flavor.
- Perfect for meal prep - Store in airtight containers for easy lunches during the week.
- Balanced meal - Protein, grains, and fresh vegetables all in one big bowl.
- Customizable - Add toppings like feta cheese, kalamata olives, or hummus.
- Simple ingredients - Everything can be found at your local grocery store.
- Great for busy nights - Ready in just 45 minutes.
Ingredients
Here is everything you will need for this recipe!
- Boneless Skinless Chicken Breasts: Lean, tender chicken that soaks up the bright Mediterranean chicken marinade and cooks into juicy, flavorful slices perfect for building your bowl.
- Lemon Juice: Fresh lemon juice adds brightness and acidity that balances the savory spices and enhances the fresh Mediterranean flavor.
- Garlic Cloves: Fresh minced garlic brings bold, aromatic flavor to the chicken marinade, salad dressing, and tzatziki sauce.
- Olive Oil: A high-quality olive oil helps the chicken marinade coat evenly while adding healthy fats and classic Mediterranean richness.
- Salt: A simple seasoning that enhances the flavor of the chicken, salad, and tzatziki sauce.
- Black Pepper: Adds subtle warmth and balances the bright citrus and garlic flavors in the dish.
- Onion Powder: Brings mild sweetness and savory depth to the chicken seasoning.
- Garlic Powder: Intensifies the garlic flavor and helps create a bold, savory marinade.
- Smoked Paprika: Adds a hint of smoky warmth that gives the chicken deeper Mediterranean flavor.
- Rice: Fluffy rice creates the hearty base for these Mediterranean chicken bowls, soaking up the juices and sauces perfectly.
- Romaine Lettuce: Crisp, refreshing romaine adds fresh crunch and lightness to balance the warm chicken and rice.
- Cherry Tomatoes: Sweet, juicy tomatoes bring brightness and color to the Mediterranean salad.
- Bell Peppers: Crunchy bell peppers add vibrant color, fresh flavor, and extra nutrients.
- Italian Seasoning: A simple blend of herbs that enhances the Mediterranean flavor of the salad dressing.
- Greek Yogurt: Thick and creamy yogurt forms the base of the homemade tzatziki, adding protein and tangy flavor.
- Persian Cucumbers: Finely shredded cucumbers give the tzatziki its refreshing texture and cool flavor.
- Dill: Fresh or dried dill adds a classic herb flavor that pairs perfectly with the yogurt and cucumber.
- Dried Mint: Adds a subtle fresh, cooling note that makes the tzatziki sauce extra flavorful and authentic.
See recipe card for quantities.
Instructions
- Marinate the Chicken-Add the chicken breasts to a large bowl. Add 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon black pepper, 1 teaspoon onion powder, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, juice of 1 lemon, 3 minced garlic cloves. Mix until the chicken marinade evenly coats the chicken. Let it marinate while preparing the rest of the ingredients.
- Cook the Rice- Cook rice according to the package instructions until fluffy. This will serve as the base for the rice bowls.
- Prepare the Salad- Chop your vegetables: Romaine lettuce, Cherry tomatoes, Bell pepper, Place everything in a large salad bowl. In a small bowl, whisk together: 3 tablespoon olive oil, juice of 1 lemon, 1 minced garlic clove, ⅛ teaspoon salt, ⅛ teaspoon pepper,½ teaspoon Italian seasoning. Pour the dressing over the salad and toss right before serving.
- Cook the Chicken- Air fry the chicken at 400°F for 10-15 minutes or until it reaches an internal temperature of 165°F.Alternatively, bake at 425°F for 14-18 minutes.Let the chicken rest for 5 minutes, then slice.
- Make the Tzatziki- In a bowl combine: Greek yogurt, shredded cucumbers, minced garlic, salt, dried dill, dried mint. Mix until smooth and creamy.
- Assemble the Bowls- In a big bowl, layer: Rice, Sliced chicken, Mediterranean salad, Top with a generous spoonful of tzatziki sauce. Optional toppings include feta cheese, kalamata olives, or creamy hummus. Serve and enjoy!
Substitutions
- Chicken Breasts: Swap with chicken thigh for grilled chicken or leftover rotisserie chicken.
- Rice: Substitute with cauliflower rice for a low-carb option or use quinoa.
- Dairy-free: Use dairy-free yogurt to make the tzatziki dairy-free.
- Feta Cheese: Add feta if you like or skip it to keep the recipe dairy-free or replace with dairy-free feta.
- Vegetarian: Replace with roasted chickpeas or grilled tofu to make the bowl vegetarian.
- Gluten-free: This recipe is already gluten-free as is. You can also use cauliflower rice or quinoa to keep the bowl gluten-free.
This recipe is naturally gluten-free as long as your ingredients are certified gluten-free.
Variations
- Hummus Bowl - Add a scoop of creamy hummus for extra flavor and protein.
- Greek Style Bowl - Top with feta cheese and kalamata olives for classic Mediterranean flavor.
- Low Carb Bowl - Replace the rice with cauliflower rice.
- Grilled Chicken Version - Cook the marinated chicken on a grill or large skillet over medium heat for a smoky flavor.
- Extra Veggie Bowl - Add cucumbers, roasted zucchini, or shredded carrots for even more fresh vegetables.
Equipment
- Large bowl for marinating chicken
- Large salad bowl
- Air fryer or oven
- Cutting board
- Knife
- Measuring spoons
- Large skillet (optional if cooking chicken on stovetop)
- Storage airtight containers for meal prep
Storage
- Store components separately in airtight containers.
- Keeps well in the refrigerator for 3-4 days.
- Tzatziki may release water after a long time, so stir before serving.
- Reheat the chicken and rice, then add fresh salad and tzatziki.
Christina's Dietitian Tip
Building balanced rice bowls like this is a great way to create a nourishing meal. This Mediterranean chicken bowl includes lean protein, fiber-rich vegetables, and healthy fats from olive oil, which can help keep you full and satisfied.
If you want to increase fiber even more, swap the rice for cauliflower rice or quinoa and add extra fresh vegetables.
FAQ
Can I make Mediterranean chicken bowls for meal prep?
Yes! These Mediterranean chicken bowls are great for meal prep. Store the chicken, rice, salad, and tzatziki in separate airtight containers and assemble when ready to eat. This keeps the vegetables fresh and crisp.
Can I grill the chicken instead of air frying it?
Absolutely. You can cook the marinated chicken on a grill or in a large skillet over medium heat until it reaches an internal temperature of 165°F. Grilling adds a delicious smoky flavor.
What toppings go well with a Mediterranean chicken bowl?
Some great toppings include feta cheese, kalamata olives, creamy hummus, sliced cucumbers, or extra fresh vegetables.
Meal Prep Friendly
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Mediterranean chicken bowl with tzatziki
Fresh Mediterranean chicken bowl with juicy chicken, rice, crisp veggies, and homemade tzatziki. A healthy 45-minute meal prep dinner!
Equipment
- Large bowl for marinating chicken
- Large Salad Bowl
- Air fryer or oven
- Cutting Board
- Knife
- Measuring spoons
- Large skillet (optional if cooking chicken on stovetop)
- Storage airtight containers for meal prep
Ingredients
- 1.5 lbs Boneless Skinless Chicken Breasts
- 1 Lemon juiced
- 3 Garlic Cloves, minced
- 1 tbs Olive Oil high quality
- ½ teaspoon Salt divided
- ½ teaspoon Black Pepper divided
- 1 teaspoon Onion Powder
- 1 teaspoon Garlic Powder
- ½ teaspoon Smoked Paprika
- 1.5 cup Rice dry
- 7 oz Romaine Lettuce chopped
- 1 cup Cherry Tomatoes sliced
- 2 Bell Peppers any color, chopped
- ½ teaspoon Italian Seasoning
- 1 cup Greek Yogurt full fat or low fat
- 2 Persian Cucumbers shredded
- ½ teaspoon Dill fresh or dried
- 1 teaspoon Mint dried
Instructions
- Marinate the Chicken- Add the chicken breasts to a large bowl. Add 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon black pepper, 1 teaspoon onion powder, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, juice of 1 lemon, 3 minced garlic cloves. Mix until the chicken marinade evenly coats the chicken. Let it marinate while preparing the rest of the ingredients.
- Cook the Rice- Cook rice according to the package instructions until fluffy. This will serve as the base for the rice bowls.
- Prepare the Salad- Chop your vegetables romaine lettuce, cherry tomatoes, and bell peppers. Place everything in a large salad bowl. In a small bowl, whisk together 3 tablespoon olive oil, juice of 1 lemon, 1 minced garlic clove, ⅛ teaspoon salt, ⅛ teaspoon pepper, ½ teaspoon Italian seasoning. Pour the dressing over the salad and toss right before serving.
- Cook the Chicken- Air fry the chicken at 400°F for 10-15 minutes or until it reaches an internal temperature of 165°F. Alternatively, bake at 425°F for 14-18 minutes. Let the chicken rest for 5 minutes, then slice.
- Make the Tzatziki- In a bowl combine Greek yogurt, shredded cucumbers, minced garlic, salt, dried dill, dried mint. Mix until smooth and creamy.
- Assemble the Bowls- In a big bowl, layer rice, sliced chicken, Mediterranean salad. Top with a generous spoonful of tzatziki sauce. Optional toppings include feta cheese, kalamata olives, or creamy hummus. Serve and enjoy!
Notes
Scroll up to see substitutions, variations, storage tips and my dietitian tip!
if you love this recipe, please don't forget to leave a rating and review and make sure to tag me on socials @easyeatsdietitian
Nutrition
Serving: 1servingCalories: 560kcalCarbohydrates: 70gProtein: 49gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 111mgSodium: 818mgPotassium: 1220mgFiber: 5gSugar: 7gVitamin A: 6584IUVitamin C: 105mgCalcium: 132mgIron: 3mg
Tried this recipe?Let us know how it was!
Food Safety
- Cook to a minimum temperature of 165 °F
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
- See more guidelines at USDA.gov.
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