Description:This vibrant and flavorful Grilled Chicken Mediterranean Bowl with Tzatziki is the perfect healthy and satisfying meal. It features tender, juicy grilled chicken breast nestled amongst a medley of fresh, colorful vegetables, all topped with creamy, homemade tzatziki sauce and a sprinkle of feta cheese. It’s a quick, easy, and customizable recipe that’s perfect for lunch, dinner, or meal prepping. Ingredients:
For the Bowl:
- 1 boneless, skinless chicken breast (about 6-8 ounces)
- 1/2 cup cherry tomatoes, halved
- 1/2 cup chopped cucumber (English or Persian cucumbers work best)
- 1/4 red onion, finely diced
- 1/2 cup chopped bell peppers (any color, grilled or raw – red or yellow adds sweetness)
- 2 tablespoons feta cheese, crumbled (use a good quality feta for the best flavor)
- 1 tablespoon fresh parsley, chopped (or a mix of parsley and mint)
- 1 tablespoon olive oil (for grilling the chicken)
- Salt and freshly ground black pepper, to taste
- Optional: a handful of Kalamata olives, pitted and halved
- Optional: 1/4 cup cooked quinoa or brown rice (for added fiber and carbohydrates)
- Optional: Lemon wedges for serving
For the Tzatziki Sauce:
- 1/2 cup plain Greek yogurt (full-fat or non-fat, but full-fat will be creamier)
- 1/4 cucumber, grated (squeeze out excess moisture)
- 1 garlic clove, minced (or pressed)
- 1 tablespoon extra virgin olive oil
- 1 teaspoon fresh lemon juice
- 1 teaspoon fresh dill, finely chopped (or fresh mint)
- Pinch of salt, or to taste
Preparation:
Step 1: Prepare the Tzatziki Sauce
In a medium-sized bowl, combine the Greek yogurt, grated cucumber (squeeze out excess moisture using a clean kitchen towel or cheesecloth to prevent the sauce from becoming watery), minced garlic, olive oil, lemon juice, and chopped dill or mint. Mix well to combine all the ingredients. Taste and adjust the salt as needed. Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes to allow the flavors to meld together. The longer it sits, the better the flavor will be.
Step 2: Prepare the Chicken
Pat the chicken breast dry with paper towels. This helps to ensure a good sear. In a small bowl, drizzle the chicken breast with the olive oil and season generously with salt and freshly ground black pepper. You can also add other seasonings like garlic powder, onion powder, paprika, or dried oregano for added flavor.
Step 3: Grill the Chicken
Preheat your grill to medium-high heat. Place the chicken breast on the preheated grill and cook for about 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure the chicken is cooked through. Once cooked, remove the chicken from the grill and let it rest for 5 minutes before chopping or slicing. This allows the juices to redistribute, resulting in more tender and flavorful chicken.
Step 4: Prepare the Vegetables
While the chicken is grilling, prepare the vegetables. Halve the cherry tomatoes, chop the cucumber, finely dice the red onion, and chop the bell peppers (if using raw). If you prefer grilled bell peppers, grill them alongside the chicken or separately until slightly softened and charred.
Step 5: Assemble the Bowl
In a large bowl, place a base of quinoa or brown rice (if using). Arrange the chopped grilled chicken, cherry tomatoes, cucumber, red onion, and bell peppers on top of the rice. Sprinkle with crumbled feta cheese and chopped fresh parsley (or a mix of parsley and mint). Spoon a generous amount of the tzatziki sauce over the bowl. Add Kalamata olives, if using. Season with additional salt and pepper to taste. Serve immediately with lemon wedges, if desired. Why You Will Love This Recipe:
This Grilled Chicken Mediterranean Bowl with Tzatziki is a winner for several reasons:
- Healthy and Nutritious: Packed with lean protein, fresh vegetables, and healthy fats, this bowl is a great way to nourish your body. It’s a balanced meal that provides essential vitamins, minerals, and fiber.
- Delicious and Flavorful: The combination of the grilled chicken, crisp vegetables, salty feta, and creamy tzatziki sauce is simply irresistible. The flavors are bright, refreshing, and satisfying.
- Easy to Make: This recipe is quick and easy to prepare, making it perfect for busy weeknights. The tzatziki sauce can be made ahead of time, and the chicken can be grilled in just a few minutes.
- Customizable: Feel free to customize this bowl to your liking. Add different vegetables, grains, or protein sources. You can also adjust the seasonings to suit your taste.
- Perfect for Meal Prep: This bowl is an excellent option for meal prepping. You can prepare the chicken, vegetables, and tzatziki sauce ahead of time and assemble the bowls when you’re ready to eat.
Serving Suggestions:
- Serve the Grilled Chicken Mediterranean Bowl as a complete meal for lunch or dinner.
- Pair it with a side of pita bread or warm naan for dipping into the tzatziki sauce.
- Add a dollop of hummus for extra creaminess and flavor.
- Serve with a side salad for a lighter meal.
- Garnish with a sprinkle of toasted sesame seeds or a drizzle of balsamic glaze for added flavor and texture.
Tips:
- For the best flavor, marinate the chicken breast for at least 30 minutes before grilling. You can use a simple marinade of olive oil, lemon juice, garlic, and herbs.
- To prevent the tzatziki sauce from becoming watery, make sure to squeeze out excess moisture from the grated cucumber.
- If you don’t have fresh dill or mint, you can use dried herbs. Use about 1/2 teaspoon of dried dill or mint for every 1 teaspoon of fresh herbs.
- For a vegetarian option, replace the grilled chicken with grilled halloumi cheese or chickpeas.
- To make this bowl vegan, use a plant-based yogurt alternative for the tzatziki sauce and omit the feta cheese. You can add a sprinkle of nutritional yeast for a cheesy flavor.
- If you don’t have a grill, you can cook the chicken breast in a skillet or bake it in the oven.
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Nutritional Information:
(Approximate values per serving, may vary based on specific ingredients and portion sizes)
- Calories: ~450
- Protein: ~40g
- Sodium: ~500mg (varies with feta and salt added)
Conclusion:
The Grilled Chicken Mediterranean Bowl with Tzatziki is a delightful and wholesome meal that’s perfect for anyone looking for a healthy and flavorful option. It’s easy to prepare, customizable to your preferences, and packed with nutrients. Whether you’re meal prepping for the week or simply looking for a quick and satisfying dinner, this bowl is sure to become a new favorite. Enjoy!
Questions and Answers about the Recipe:
Q1: Can I make the tzatziki sauce ahead of time?
A: Absolutely! In fact, making the tzatziki sauce ahead of time is highly recommended. The flavors meld together beautifully as it sits in the refrigerator. You can make it up to 2-3 days in advance. Just be sure to store it in an airtight container.
Q2: I don’t have a grill. Can I still make this recipe?
A: Yes, definitely! If you don’t have a grill, you can easily cook the chicken in a skillet on the stovetop or bake it in the oven. To cook it in a skillet, heat a tablespoon of olive oil over medium-high heat and cook the chicken for about 5-7 minutes per side, or until cooked through. To bake it in the oven, preheat your oven to 375°F (190°C) and bake the chicken for about 20-25 minutes, or until cooked through.
Q3: Can I use different vegetables in this bowl?
A: Of course! Feel free to use any vegetables you enjoy. Some other great options include artichoke hearts, roasted red peppers, spinach, or sun-dried tomatoes.
Q4: I’m trying to watch my sodium intake. How can I reduce the sodium in this recipe?
A: There are a few ways you can reduce the sodium in this recipe. First, use low-sodium feta cheese. Second, be mindful of the amount of salt you add when seasoning the chicken and the tzatziki sauce. Taste as you go and add only what’s necessary. You can also use salt-free seasoning blends to add flavor without the sodium. Finally, rinse the Kalamata olives (if using) to remove some of the excess salt.
Q5: Can I add a grain other than quinoa or brown rice?
A: Yes, you can use any grain you like! Farro, couscous, or even barley would be delicious in this bowl. You can also use a grain-free option like cauliflower rice for a lower-carb alternative.
