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High protein Greek chicken bowls with sliced marinated chicken, rice, fresh vegetables, crumbled feta, and tzatziki sauce in a white bowl

High Protein Greek Chicken Bowls

Juicy lemon herb marinated chicken, fluffy rice, crisp fresh vegetables, and creamy homemade tzatziki in one satisfying high protein bowl. Ready in 45 minutes and perfect for meal prep.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: Greek, Mediterranean
Calories: 562
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb chicken boneless skinless breasts or thighs, cut into 1-inch pieces
  • 1/3 cup olive oil for marinade
  • 1 tbsp lemon zest from about 1 large lemon
  • 2 tbsp lemon juice freshly squeezed, for marinade
  • 2.5 tbsp honey
  • 1.5 tsp garlic powder
  • 2 tsp dried oregano
  • 1.5 tsp dried basil
  • 1 tsp salt for marinade
  • 1/4 tsp black pepper
  • 1/2 tsp red pepper flakes
  • 1 cup plain full-fat Greek yogurt for tzatziki
  • 3/4 cup cucumber grated and squeezed completely dry, for tzatziki
  • 1 tbsp lemon juice for tzatziki
  • 1 tbsp olive oil for tzatziki
  • 1 tsp garlic minced, for tzatziki
  • 1/4 tsp salt for tzatziki
  • 1.5 tbsp fresh dill freshly chopped, or 1 tsp dried
  • 2 cups rice cooked according to package directions
  • 2 cups tomatoes halved or diced
  • 2 cups cucumber diced into 1/2-inch pieces
  • 4 cups lettuce chopped
  • 1 cup onion thinly sliced
  • 3/4 cup feta cheese crumbled

Equipment

  • Air fryer or skillet
  • Zip-top bag or shallow container
  • Small mixing bowl
  • Whisk
  • Clean kitchen towel or cheesecloth
  • Cutting board
  • Meat thermometer
  • Saucepan or rice cooker

Method
 

  1. Whisk together olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, black pepper, and red pepper flakes. Cut chicken into 1-inch pieces and pound to 1/2-inch thickness. Add to zip-top bag, pour marinade over, seal, and refrigerate for at least 30 minutes.
  2. Grate cucumber and squeeze firmly in a kitchen towel until most moisture is removed. Stir together with Greek yogurt, lemon juice, olive oil, minced garlic, salt, and fresh dill. Refrigerate until serving.
  3. Cook rice according to package directions. Dice cucumber, halve tomatoes, chop lettuce, slice onion, and crumble feta. Set aside.
  4. Air fryer: preheat to 380 degrees F, cook chicken 7 minutes, shake basket, cook another 3 to 4 minutes until internal temperature reaches 165 degrees F. Stovetop: heat oiled skillet over medium-high, cook 7 to 8 minutes per side until golden and 165 degrees F internal. Do not crowd the pan.
  5. Rest cooked chicken on cutting board for 5 minutes, then slice into bite-sized pieces.
  6. Divide rice among bowls. Layer on cucumber, tomatoes, lettuce, onion, and feta. Add sliced chicken and drizzle generously with cold tzatziki. Serve immediately.

Notes

Marinate chicken 2 to 4 hours for best flavor. Always squeeze cucumber completely dry before adding to tzatziki. Rest chicken 5 minutes before slicing. Store all components separately for up to 4 days. Freeze chicken and rice up to 3 months. Do not freeze tzatziki or fresh vegetables.