Print

Print Recipe

A protein-packed Mediterranean-inspired bowl featuring lemon-oregano grilled chicken, fluffy white quinoa, fresh cucumbers, cherry tomatoes, kalamata olives, feta cheese, and creamy garlicky tzatziki topped with dill. Ready in about 30 minutes, perfect for meal prep and packed with bold flavors.

Ingredients

Scale
  • 1.5 lbs Boneless, Skinless Chicken Breast, cut into 1-inch chunks
  • 2 tbsp Olive Oil
  • 2 tbsp Lemon Juice, fresh
  • 1 tsp Dried Oregano
  • 1 tsp Garlic Powder
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Black Pepper, freshly cracked
  • 1 cup Plain Greek Yogurt
  • 1/2 cup English Cucumber, grated and squeezed dry
  • 1 clove Garlic, minced
  • 1 tbsp Lemon Juice, fresh
  • 1 tsp Dried Dill
  • 1/4 tsp Kosher Salt, to taste
  • 1 cup White Quinoa, uncooked
  • 2 cups Water or Chicken Broth
  • 1 cup English Cucumber, diced
  • 1 cup Cherry Tomatoes, halved
  • 1/2 cup Kalamata Olives, whole
  • 1/4 cup Red Onion, thinly sliced
  • 1/2 cup Feta Cheese, crumbled
  • 1 pinch Dry Dill Flakes for garnish

Instructions

  1. Cut boneless, skinless chicken breast into 1-inch chunks.
  2. Grate 1/2 cup English cucumber onto a clean towel, wrap and squeeze out all moisture.
  3. Combine squeezed cucumber, 1 cup plain Greek yogurt, 1 minced garlic clove, 1 tbsp lemon juice, 1 tsp dried dill, and 1/4 tsp kosher salt; stir, cover, and chill.
  4. Toss chicken chunks with 2 tbsp olive oil, 2 tbsp lemon juice, 1 tsp dried oregano, 1 tsp garlic powder, 1/2 tsp kosher salt, and 1/4 tsp black pepper until evenly coated.
  5. Preheat grill or grill pan over medium-high heat until sizzling hot.
  6. Grill chicken in a single layer 4–6 minutes per side until charred and internal temperature reaches 165°F (74°C).
  7. Remove chicken from grill and let rest 5 minutes before slicing or serving.
  8. Rinse 1 cup white quinoa thoroughly under cold running water in a fine-mesh sieve.
  9. In a saucepan combine rinsed quinoa, 2 cups water or chicken broth, and a pinch of salt; bring to a boil, cover, and simmer on low about 15 minutes until liquid is absorbed.
  10. Remove quinoa from heat, keep covered 5 minutes, then fluff with a fork.
  11. Dice 1 cup English cucumber, halve 1 cup cherry tomatoes, and thinly slice 1/4 cup red onion; have 1/2 cup kalamata olives and 1/2 cup crumbled feta ready.
  12. Taste chilled tzatziki and adjust salt or lemon juice as needed.
  13. Divide quinoa among four bowls and arrange grilled chicken, diced cucumber, halved cherry tomatoes, kalamata olives, and sliced red onion in separate sections around the quinoa.
  14. Spoon a generous dollop of tzatziki into the center of each bowl, sprinkle with crumbled feta and a pinch of dry dill flakes, and serve immediately.

Notes

Rinsing quinoa thoroughly is key to fluffy, delicious quinoa without bitterness., Let the grilled chicken rest for 5 minutes to keep it juicy and tender., Ensure your grill or grill pan is very hot to get perfect char marks quickly without drying out chicken., Adjust seasoning of tzatziki after chilling by adding salt or lemon juice to taste., This recipe is make-ahead friendly; store grilled chicken, quinoa, tzatziki, and veggies separately in the fridge., Chicken, quinoa, and tzatziki keep well for up to 4 days; cucumbers, tomatoes, and onions best used within 2-3 days for freshness., Boneless, skinless chicken thighs can be used as a juicier alternative, adjusting grilling time.

Nutrition

Find it online: https://cookerygood.com/high-protein-mediterranean-chicken-bowls-30-minute-recipe/