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High protein Mediterranean chicken bowl with lemon and dill garnish

High Protein Mediterranean Lemon-Dill Chicken Bowls

Juicy, lemony chicken cubes marinated with olive oil and herbs, served with basmati rice, fresh vegetables, and tangy dill tzatziki.
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course Dinner, Main Course
Cuisine Mediterranean
Servings 4 servings
Calories 550 kcal

Ingredients
  

For the Chicken and Marinade

  • 1.25 lb chicken breasts, cut into 1-inch cubes Boneless and skinless recommended.
  • ⅓ cup olive oil
  • 1.5 tbsp lemon zest
  • 3 tbsp lemon juice
  • 2.5 tbsp honey Warm slightly if thick.
  • 1 tsp garlic powder
  • 1.5 tsp oregano Dried.
  • 1.5 tsp basil Dried.
  • 1 tsp salt
  • ¼ tsp pepper
  • ½ tsp red pepper flakes

For the Bowl

  • 2 cups basmati rice Cook according to package directions.
  • 2 cups diced tomatoes
  • 2 cups chopped cucumber Remove large seeds if watery.
  • 4 cups chopped lettuce
  • 1 cup thinly sliced red onion Soak in cold water for milder flavor.
  • 1 cup crumbled feta
  • ¼ cup chopped fresh parsley

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
 

Make the Marinade

  • In a bowl or zip-top bag, mix olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, pepper, and red pepper flakes. Whisk or shake until combined.

Marinate the Chicken

  • Add chicken breast cubes to the marinade and toss to coat. Refrigerate for at least 30 minutes or up to overnight.

Cook the Chicken

  • Heat a skillet or grill pan over medium-high heat. Cook the marinated chicken in batches, about 5–6 minutes per batch, until golden and cooked through.
  • Alternatively, preheat the oven to 425°F (220°C) and roast marinated chicken on a baking tray for 12–15 minutes.

Cook the Rice

  • Cook basmati rice according to package directions, then fluff with a fork and keep warm.

Prep the Vegetables

  • Dice tomatoes, chop cucumber, slice red onion, chop lettuce, and finely chop parsley. Crumble feta.

Make the Tzatziki Sauce

  • Mix Greek yogurt, grated cucumber, lemon juice, olive oil, minced garlic, salt, and dill in a bowl.

Assemble the Bowls

  • Start with a base of warm rice, then add lettuce, followed by cucumber, tomatoes, red onion, parsley, and crumbled feta. Top with cooked lemon-dill chicken and tzatziki.

Serve or Store

  • Serve immediately or store cooled components separately in airtight containers for up to 4 days.

Notes

Can swap basmati for quinoa or farro. For a dairy-free option, substitute with dairy-free yogurt and omit feta.

Nutrition

Serving: 1gCalories: 550kcalCarbohydrates: 45gProtein: 40gFat: 25gSaturated Fat: 6gSodium: 800mgFiber: 5gSugar: 10g
Keyword Healthy Dinner, High protein, Lemon Dill Chicken Bowls, Meal Prep
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