High Protein Mediterranean Lemon-Dill Chicken Bowls Recipe
A fresh and flavorful high protein Mediterranean chicken bowl featuring lemon-dill marinated chicken, crisp veggies, and creamy homemade tzatziki sauce. This easy and meal prep friendly recipe combines tender chicken breast, basmati rice, and a vibrant mix of Mediterranean ingredients perfect for a light, satisfying dinner or lunch.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Halal
Ingredients
Scale
For the 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
For the Bowl:
- 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
- Prepare 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, mixing thoroughly to create the marinade.
- Marinate Chicken: Add the cubed chicken breasts to the marinade, ensuring all pieces are well coated. Refrigerate for at least 30 minutes, or overnight for deeper flavor infusion.
- Cook Chicken: Heat a skillet or grill pan over medium-high heat. Cook the marinated chicken in batches for 5–6 minutes, turning occasionally, until the chicken is golden and cooked through.
- Cook Rice: Prepare basmati rice according to package instructions. Once cooked, fluff the rice with a fork and keep it warm until assembly.
- Prepare Vegetables: Dice the tomatoes, chop the cucumber and lettuce, thinly slice red onion, chop fresh parsley, and crumble the feta cheese.
- Make Tzatziki Sauce: In a small bowl, combine Greek yogurt, grated and squeezed-dry cucumber, lemon juice, olive oil, minced garlic, salt, and finely chopped dill. Mix well to create a creamy tzatziki sauce.
- Assemble Bowls: In serving bowls, layer warm basmati rice, lettuce, cucumber, tomatoes, red onion, parsley, and crumbled feta evenly.
- Add Chicken and Sauce: Top each bowl with the cooked lemon-dill chicken cubes and a generous spoonful of tzatziki sauce.
- Serve or Store: Serve immediately for best freshness, or store components in airtight containers separately for meal prep throughout the week.
Notes
- Marinate the chicken overnight for the most flavorful and tender results.
- Be sure to squeeze the grated cucumber thoroughly to remove excess moisture for a thick and creamy tzatziki.
- Store tzatziki sauce separately if preparing bowls in advance to keep vegetables crisp and fresh.
- For variety, substitute quinoa for rice or arugula for lettuce to customize the bowls.
Keywords: Mediterranean chicken bowl, lemon dill chicken, high protein dinner, meal prep chicken bowl, tzatziki sauce, basmati rice bowl, healthy chicken recipe, easy meal prep