High Protein Mediterranean Lemon-Dill Chicken Bowls Recipe
These High Protein Mediterranean Lemon-Dill Chicken Bowls are a vibrant and nutritious meal featuring marinated grilled chicken served over basmati rice with fresh vegetables, crumbled feta, and homemade tzatziki sauce. Perfect for meal prep or a wholesome dinner, this recipe combines Mediterranean flavors with a healthy balance of protein, carbs, and fats.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
Chicken Marinade and Chicken
- 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
Base and Vegetables
- 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
Cheese
- 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 to create a flavorful marinade.
- Marinate the chicken: Add the chicken cubes into the marinade, ensuring they are fully coated. Refrigerate for at least 30 minutes, or preferably overnight for enhanced flavor and tenderness.
- Cook the chicken: Heat a skillet or grill pan over medium-high heat. Cook the marinated chicken in batches for 5–6 minutes, turning occasionally, until pieces are golden brown and cooked through.
- Cook the rice: Prepare basmati rice according to package instructions. Once cooked, fluff with a fork and keep warm until serving.
- Prep vegetables: Dice tomatoes, chop cucumbers and lettuce, thinly slice red onion, and chop fresh parsley. Crumble the feta cheese for topping.
- 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 well combined and creamy.
- Assemble the bowls: Start with a base of warm rice, then layer with lettuce, cucumber, tomatoes, red onion, parsley, and crumbled feta.
- Add chicken and sauce: Top the assembled bowls with the cooked chicken cubes and a generous spoonful of homemade tzatziki sauce.
- Serve or store: Serve immediately for best taste or store in airtight containers for convenient meal prepping throughout the week.
Notes
- Marinate the chicken overnight for the most flavorful result.
- Be sure to squeeze the grated cucumber thoroughly to keep the tzatziki sauce thick and creamy.
- Store tzatziki sauce separately if packing the bowls for lunch to keep the vegetables crisp.
- Swap basmati rice with quinoa or use arugula instead of lettuce for added variety and nutritional boost.
Keywords: Mediterranean chicken bowl, lemon dill chicken, high protein chicken recipe, grilled chicken bowls, tzatziki sauce, healthy Mediterranean meal