Description
This Healthy Greek Chicken Bowl is a flavorful and nutritious meal that combines tender marinated chicken breasts with fresh vegetables, cooked white rice, and a creamy homemade tzatziki sauce. Perfectly seasoned with Mediterranean herbs and spices, this dish offers a balanced and satisfying option for lunch or dinner, featuring a delightful blend of textures and vibrant flavors.
Ingredients
Scale
For the Chicken Marinade
- 1 1/4 lb small chicken breasts (4 pieces)
- ¼ cup olive oil
- 2 tablespoons honey
- 2 tablespoons lemon juice
- 1 ½ teaspoons dried oregano
- 1 tablespoon lemon zest
- 1 ½ teaspoons dried basil
- 1 teaspoon salt
- 1 teaspoon garlic powder
- ½ teaspoon red pepper flakes (optional)
- ¼ teaspoon black pepper
For the Bowl
- 4 cups romaine lettuce, shredded
- 2 cups cherry tomatoes, halved
- 2 cups cucumber, diced
- 2 cups white rice, cooked
- 1 cup red onion, thinly sliced
- ½ cup feta cheese (optional)
For the Tzatziki Sauce
- 1 cup plain Greek yogurt or low fat sour cream
- ½ cup cucumber, grated
- 1 tablespoon fresh dill, finely chopped
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon minced garlic
- ¼ teaspoon salt (to taste)
Instructions
- Prepare the Chicken Marinade: Whisk together olive oil, honey, lemon juice, dried oregano, lemon zest, dried basil, salt, garlic powder, red pepper flakes (if using), and black pepper until well combined.
- Marinate the Chicken: Pound the chicken breasts to about ½ inch thickness for even cooking. Place them in a shallow bowl or ziplock bag and pour the marinade over. Ensure all pieces are coated thoroughly. Refrigerate and let marinate for at least 30 minutes, up to a few hours for more flavor.
- Make the Tzatziki Sauce: Meanwhile, combine Greek yogurt or low fat sour cream with grated cucumber, fresh dill, olive oil, lemon juice, minced garlic, and salt. Mix well and set aside in the refrigerator to chill and let flavors meld.
- Prep the Rice and Vegetables: Cook white rice according to package instructions. Wash and shred romaine lettuce, halve cherry tomatoes, dice cucumbers, and thinly slice red onion. Set all aside ready for assembly.
- Cook the Chicken: Preheat your air fryer to 380°F (193°C). Place marinated chicken in the basket and cook for about 7 minutes on one side. Flip and continue cooking for another 3-4 minutes until the internal temperature reaches 165°F (74°C). Alternatively, cook in a skillet over medium-low heat with a bit of oil or butter, about 7-8 minutes per side, until golden brown and cooked through.
- Rest and Slice the Chicken: Remove chicken from heat and allow to rest for 5 minutes. This helps lock in juices. Then slice into strips or bite-sized pieces.
- Assemble the Bowls: Start with a base of cooked rice in each bowl. Layer shredded romaine, cherry tomatoes, cucumbers, red onion, and optionally sprinkle with feta cheese. Top with the sliced chicken and dollop with tzatziki sauce. Finish with a drizzle of olive oil and lemon juice, or an optional lemon tahini dressing for added flavor.
- Serve and Enjoy: Your Healthy Greek Chicken Bowls are now ready to enjoy as a delicious, balanced meal packed with Mediterranean flavors and fresh ingredients.
Notes
- Marinate the chicken longer (up to 4 hours) for more intense flavor.
- Use brown rice or quinoa as a healthier grain alternative.
- Feta cheese is optional; omit for a dairy-free version or substitute with vegan cheese.
- If you do not have an air fryer, cooking in a skillet works well to achieve a golden crust.
- The tzatziki sauce can be made ahead and stored in the refrigerator for up to 2 days.
- Adjust red pepper flakes to control heat level or omit if preferred mild.
- For a low-fat option, use low-fat Greek yogurt and reduce olive oil in marinade and sauce.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course, Bowl
- Method: Marinating, Air Frying or Pan Frying
- Cuisine: Greek, Mediterranean
Nutrition
- Serving Size: 1 bowl (approx. 1/4 of recipe)
- Calories: 450 kcal
- Sugar: 8 g
- Sodium: 680 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Protein: 35 g
- Cholesterol: 75 mg
Keywords: Greek chicken bowl, healthy chicken recipe, Mediterranean chicken bowl, tzatziki sauce, easy chicken dinner, healthy meal
