Mediterranean Chicken Bowl (Printable)

Tender chicken with fresh veggies, rice, and tzatziki create a colorful Mediterranean-inspired bowl. Easy and gluten-free.

# Ingredient List:

→ Chicken Marinade

01 - 1.1 pounds boneless, skinless chicken breasts
02 - 2 tablespoons olive oil
03 - 2 tablespoons lemon juice
04 - 2 cloves garlic, minced
05 - 1 teaspoon dried oregano
06 - 1 teaspoon ground cumin
07 - 1/2 teaspoon smoked paprika
08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper

→ Rice

10 - 1 cup basmati or jasmine rice
11 - 2 cups water
12 - 1/2 teaspoon salt

→ Vegetables & Toppings

13 - 1 medium cucumber, diced
14 - 2 medium tomatoes, diced
15 - 1 small red onion, thinly sliced
16 - 1/2 cup Kalamata olives, pitted and halved
17 - 1/2 cup feta cheese, crumbled
18 - 2 tablespoons fresh parsley, chopped

→ Tzatziki Sauce

19 - 2/3 cup Greek yogurt
20 - 1/2 medium cucumber, grated and squeezed dry
21 - 1 clove garlic, minced
22 - 1 tablespoon olive oil
23 - 1 tablespoon lemon juice
24 - 1/4 teaspoon salt
25 - 1 tablespoon fresh dill, chopped (optional)

# How to Make:

01 - In a mixing bowl, blend olive oil, lemon juice, minced garlic, dried oregano, ground cumin, smoked paprika, salt, and black pepper. Coat the chicken breasts with the marinade and let rest for at least 15 minutes or up to 2 hours refrigerated for enhanced flavor.
02 - Rinse rice under cold running water until water turns clear. In a saucepan, bring salted water to a boil. Stir in the rice, reduce to low heat, cover securely, and let simmer for 12 to 15 minutes until rice is fluffy and tender. Remove from heat; fluff gently with a fork.
03 - In a bowl, whisk together Greek yogurt, grated cucumber, minced garlic, olive oil, lemon juice, salt, and fresh dill if using. Chill the sauce until serving.
04 - Preheat a grill pan or skillet over medium-high heat. Grill marinated chicken breasts for 5 to 6 minutes per side until fully cooked and golden. Transfer to a plate and allow chicken to rest for 5 minutes, then slice thinly.
05 - Divide cooked rice evenly among 4 serving bowls. Arrange sliced grilled chicken, diced cucumber, tomatoes, red onion, Kalamata olives, and crumbled feta on top. Drizzle with chilled tzatziki and garnish with chopped parsley.

# Expert Tips:

01 -
  • Uses pantry staples commonly found in most kitchens
  • Quick to make with a lively medley of flavors and textures
  • Naturally gluten-free and easy to adapt for different diets
  • Balanced meal offering plenty of protein and vegetables
02 -
  • High in protein and naturally gluten-free
  • Customizable with extra veggies or grains
  • Preps well ahead for busy weeknights or meal prep days
03 -
  • Lemon zest brightens up the marinade add a touch just before grilling for zing
  • Leftover chicken tastes great sliced cold for salads or wrapped in pita the next day
  • Using garden tomatoes and late summer herbs makes these bowls extra flavorful
  • Always pat chicken dry before marinating for more intense flavor infusion
  • Squeeze cucumber for tzatziki until nearly dry to avoid watery sauce
  • Use a grill pan with ridges to get those beautiful char marks for eye appeal
  • Chill tzatziki for at least 30 minutes before serving lets flavors marry and get creamy
  • Dice vegetables just prior to serving for peak crunch and freshness

Return