Description
This High Protein Mediterranean Lemon-Dill Chicken Bowl recipe combines juicy marinated chicken breasts with fragrant basmati rice, fresh vegetables, crumbled feta, and a creamy homemade tzatziki sauce. Perfect for a healthy, flavorful meal prep or weeknight dinner, this dish highlights classic Mediterranean flavors including lemon, dill, oregano, and garlic.
Ingredients
Scale
Chicken Marinade and Cooking
- 1¼ lb chicken breasts, cut into 1-inch cubes
- ⅓ cup olive oil
- 1½ tbsp lemon zest
- 3 tbsp lemon juice
- 2½ tbsp honey
- 1 tsp garlic powder
- 1½ tsp oregano
- 1½ tsp basil
- 1 tsp salt
- ¼ tsp pepper
- ½ tsp red pepper flakes
Rice
- 2 cups basmati rice
Vegetables and Toppings
- 2 cups diced tomatoes
- 2 cups chopped cucumber
- 4 cups chopped lettuce
- 1 cup thinly sliced red onion
- ¼ cup chopped fresh parsley
- 1 cup crumbled feta
Tzatziki Sauce
- 1 cup Greek yogurt (Fage preferred)
- ½ cup grated cucumber, squeezed dry
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp minced garlic
- ¼ tsp salt
- 1 tbsp finely chopped dill
Instructions
- Prepare the Marinade: In a bowl or zip-top bag, combine olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, pepper, and red pepper flakes. Whisk or shake well to mix all ingredients thoroughly.
- Marinate the Chicken: Add the chicken cubes to the marinade and ensure they are fully coated. Seal and refrigerate for at least 30 minutes or, for best results, overnight to allow flavors to meld.
- Cook the Chicken: Heat a skillet or grill pan over medium-high heat. Cook the chicken in batches, avoiding overcrowding, for 5–6 minutes per batch until pieces are golden brown and cooked through. Remove from heat and set aside.
- Cook the Rice: Prepare basmati rice according to package instructions. Once cooked, fluff with a fork and keep warm until assembly.
- Prep the Vegetables: Dice the tomatoes, chop cucumber and lettuce, thinly slice the red onion, chop fresh parsley, and crumble the feta cheese. Keep all components ready for assembling.
- Make the Tzatziki Sauce: In a small bowl, mix the Greek yogurt with squeezed grated cucumber, lemon juice, olive oil, minced garlic, salt, and finely chopped dill. Stir well to combine into a creamy sauce.
- Assemble the Bowls: Layer each bowl starting with warm basmati rice, followed by chopped lettuce, cucumber, tomatoes, red onion, parsley, and crumbled feta.
- Add the Protein and Sauce: Top each bowl generously with the cooked chicken cubes and a spoonful of the homemade tzatziki sauce.
- Serve or Store: Serve the bowls immediately for best freshness, or store components in airtight containers separately for meal prep and enjoy within 3 days.
Notes
- Marinate the chicken overnight for the most flavorful and tender results.
- Be sure to thoroughly squeeze out excess moisture from the grated cucumber to ensure a thick, creamy tzatziki sauce.
- When meal prepping, store tzatziki sauce separately to keep vegetables crisp and fresh.
- For variation, substitute quinoa for rice or arugula for lettuce to change textures and flavors.
Keywords: Mediterranean chicken bowl, high protein chicken recipe, lemon dill chicken, healthy chicken bowl, Greek chicken bowl, tzatziki sauce, basmati rice bowl