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High protein Mediterranean chicken bowls with lemon and dill flavor.

High Protein Mediterranean Lemon-Dill Chicken Bowls

Bright, comforting, and seasonally fresh chicken bowls that are perfect for busy weeknights or meal prep, featuring lemony chicken, tzatziki, and fresh vegetables over basmati rice.
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Prep Time 45 minutes
Cook Time 20 minutes
Total Time 1 hour 5 minutes
Course Dinner, Main Course, Meal Prep
Cuisine Greek, Mediterranean
Servings 4 servings
Calories 600 kcal

Ingredients
  

For the Chicken Marinade

  • 1.25 lb chicken breasts, cut into 1-inch cubes
  • ⅓ cup olive oil
  • 1.5 tbsp lemon zest
  • 3 tbsp lemon juice
  • 2.5 tbsp honey
  • 1 tsp garlic powder
  • 1.5 tsp oregano
  • 1.5 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
  • 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
 

Preparation

  • 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.
  • Add chicken cubes to the marinade and refrigerate for at least 30 minutes or up to overnight.

Cooking

  • Heat a skillet or grill pan over medium-high. Add a light coat of oil and cook chicken in batches for 5–6 minutes, turning occasionally, until golden and cooked through. Use an instant-read thermometer to confirm it's 165°F (74°C).
  • You may also preheat oven to 425°F (220°C) and roast marinated chicken on a baking tray in a single layer for 12–15 minutes, tossing once.
  • Cook rice according to package directions (typically 1 cup rice to 2 cups water, simmer 15–20 minutes). Fluff with a fork and keep warm.

Assembly

  • Prep vegetables: Dice tomatoes, chop cucumber and lettuce, slice red onion, chop parsley, and crumble feta.
  • Mix the tzatziki sauce by combining yogurt, grated cucumber, lemon juice, olive oil, garlic, salt, and dill. Chill for at least 10 minutes.
  • Assemble bowls with warm rice, a bed of lettuce, cucumber, tomatoes, red onion, parsley, and feta.
  • Top each bowl with cooked chicken and a generous spoonful of tzatziki. Finish with an extra squeeze of lemon and a drizzle of olive oil.

Notes

Using Greek yogurt labeled 'Fage' enhances sauce texture. Store tzatziki separately to preserve creaminess.

Nutrition

Serving: 1gCalories: 600kcalCarbohydrates: 45gProtein: 45gFat: 25gSaturated Fat: 6gSodium: 800mgFiber: 4gSugar: 6g
Keyword Chicken Bowls, Healthy Dinner, High protein, Lemon Dill, Meal Prep
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