High Protein Mediterranean Lemon-Dill Chicken Bowls Recipe
These High Protein Mediterranean Lemon-Dill Chicken Bowls are an easy, flavorful meal prep-friendly dish featuring marinated grilled chicken, fluffy basmati rice, fresh vegetables, tangy feta, and homemade tzatziki sauce. Perfect for a healthy, balanced lunch or dinner with vibrant Mediterranean flavors.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes (plus marinade time)
- Yield: 4 servings 1x
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
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
Rice
- 2 cups basmati rice
Vegetables & Toppings
- 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
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 Marinade: In a bowl or zip-top bag, thoroughly mix olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, pepper, and red pepper flakes to create the marinade base.
- Marinate Chicken: Add the cubed chicken breasts to the marinade, ensuring all pieces are well coated. Refrigerate for at least 30 minutes to allow flavors to penetrate, or marinate overnight for deeper taste.
- Cook Chicken: Heat a skillet or grill pan over medium-high heat. Cook the marinated chicken in batches for 5 to 6 minutes, turning occasionally, until the chicken is golden brown and fully cooked through.
- Prepare Rice: Cook basmati rice according to package instructions. Once done, fluff with a fork and keep warm until assembly.
- Prep Vegetables: Dice tomatoes, chop cucumber and lettuce, thinly slice red onion, chop fresh parsley, and crumble feta cheese to get all the bowl components ready.
- Make Tzatziki Sauce: In a small bowl, combine Greek yogurt, grated cucumber (squeezed dry), lemon juice, olive oil, minced garlic, salt, and finely chopped dill. Mix until smooth and set aside.
- Assemble Bowls: In serving bowls, layer warm basmati rice first, followed by chopped lettuce, cucumber, tomatoes, red onion, parsley, and crumbled feta cheese evenly distributed.
- Add Chicken and Sauce: Top each bowl with cooked lemon-dill chicken cubes and a generous spoonful of homemade tzatziki sauce.
- Serve or Store: Serve immediately for best freshness, or store in airtight containers for meal prep up to 3 days in the refrigerator.
Notes
- Marinate the chicken overnight to enhance flavor and tenderness.
- Ensure grated cucumber for tzatziki is well squeezed to avoid watery sauce.
- Use a grill pan for a more authentic char and smoky flavor.
- Adjust red pepper flakes according to your preferred spice level.
- For meal prep, keep the tzatziki sauce separate until ready to eat to maintain freshness.
- Substitute basmati rice with quinoa or cauliflower rice for a low-carb option.
- Use non-fat Greek yogurt to reduce fat content if desired.
Keywords: high protein chicken bowl, Mediterranean chicken recipe, lemon dill chicken, meal prep chicken bowl, healthy chicken bowl, tzatziki sauce chicken bowl
