Description
This High Protein Mediterranean Lemon-Dill Chicken Bowls recipe combines succulent marinated chicken with fresh vegetables, fluffy basmati rice, and a creamy homemade tzatziki sauce. Perfect for a healthy, flavorful meal packed with protein and Mediterranean flavors.
Ingredients
Scale
For the Chicken Marinade
- 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
For the Bowls
- 2 cups basmati rice
- 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
For the 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 to create the marinade.
- Marinate the Chicken: Add the cubed chicken breasts to the marinade, ensuring all pieces are fully coated. Refrigerate for at least 30 minutes or up to overnight to allow flavors to develop.
- Cook the Chicken: Heat a skillet or grill pan over medium-high heat. Cook the chicken in batches for 5–6 minutes each until golden brown and cooked through.
- Cook the Rice: Prepare the basmati rice according to package directions. Once cooked, fluff with a fork and keep warm.
- Prepare the Vegetables: Dice the tomatoes, chop cucumbers and lettuce, thinly slice the red onion, and chop the fresh parsley. Crumble the feta cheese.
- Make the Tzatziki Sauce: In a bowl, mix Greek yogurt, grated and squeezed cucumber, lemon juice, olive oil, minced garlic, salt, and chopped dill until smooth and well combined.
- Assemble the Bowls: Layer warm basmati rice, lettuce, cucumber, diced tomatoes, red onion, chopped parsley, and crumbled feta in serving bowls.
- Add the Chicken and Sauce: Top each bowl with cooked chicken pieces and a generous spoonful of tzatziki sauce.
- Serve or Store: Serve immediately for the freshest taste, or store in airtight containers for convenient meal prep.
Notes
- Marinate the chicken overnight for the most flavorful result.
- Be sure to squeeze the grated cucumber thoroughly to ensure a thick, creamy tzatziki sauce.
- Store tzatziki separately if preparing meals ahead to keep vegetables crisp.
- Swap basmati rice with quinoa or lettuce with arugula for variety.
Keywords: Mediterranean chicken bowl, lemon dill chicken, high protein recipe, healthy chicken bowls, tzatziki sauce, basmati rice chicken bowl