Ultimate Mediterranean Chicken Rice Bowl with Tzatziki & Feta

If you’re searching for a vibrant and wholesome meal that feels both refreshing and filling, this Ultimate Mediterranean Chicken Rice Bowl with Tzatziki & Feta is exactly what you need. Inspired by the sunny flavors of the Mediterranean, this bowl combines tender marinated chicken, fluffy rice, crisp vegetables, creamy tzatziki, and tangy feta cheese. It’s a perfectly balanced meal that offers lean protein, healthy fats, and nourishing grains in every bite. Whether you’re preparing a quick family dinner, a healthy lunch, or a week of meal prep, this Mediterranean bowl is a versatile, crowd-pleasing recipe that will brighten your table.

Why You’ll Love This Recipe

• Fresh and Flavorful: Packed with herbs, spices, and tangy Greek-inspired flavors.
• Healthy and Balanced: Includes protein, whole grains, veggies, and healthy fats.
• Meal Prep Friendly: Stores well for lunches or dinners throughout the week.
• Customizable: Easily swap ingredients to fit your preferences.

Ingredients You’ll Need

For the Chicken Marinade:

• 1 ½ lbs (680g) boneless, skinless chicken breasts or thighs
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp paprika
• ½ tsp cumin
• Salt and pepper, to taste

For the Rice Bowl:

• 3 cups cooked basmati or jasmine rice (or brown rice)
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ small red onion, thinly sliced
• ½ cup Kalamata olives, pitted and halved
• ½ cup crumbled feta cheese

For the Tzatziki Sauce:

• 1 cup plain Greek yogurt
• ½ cucumber, grated and squeezed of excess water
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp fresh dill, chopped
• Salt and pepper, to taste

Optional Garnishes:

• Fresh parsley or dill
• Lemon wedges

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Step-by-Step Instructions

Step 1: Marinate the Chicken
Combine olive oil, lemon juice, garlic, oregano, paprika, cumin, salt, and pepper in a bowl. Add the chicken and marinate for at least 30 minutes (or up to overnight in the fridge).

Step 2: Cook the Chicken
Heat a skillet or grill pan over medium-high heat. Cook the marinated chicken for 5–6 minutes per side, or until fully cooked and golden brown. Let it rest for 5 minutes, then slice into strips.

Step 3: Prepare the Tzatziki
In a small bowl, mix together Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper until creamy. Adjust seasoning to taste.

Step 4: Assemble the Bowls
Divide the cooked rice into 4 bowls. Top each with sliced chicken, cucumber, tomatoes, red onion, olives, and feta. Add a generous dollop of tzatziki sauce.

Step 5: Garnish and Serve
Sprinkle with fresh herbs and serve with lemon wedges for extra brightness.

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Tips for Success

1. Marinate Longer for Flavor: If time allows, marinate chicken overnight.
2. Squeeze the Cucumber: Removing water prevents tzatziki from becoming watery.
3. Use Fresh Herbs: Dill and parsley bring a vibrant, authentic Mediterranean taste.
4. Make it Whole Grain: Use brown rice, quinoa, or farro for extra fiber.
5. Meal Prep Friendly: Store components separately for the best freshness.

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Variations to Try

• Low-Carb Option: Serve over cauliflower rice or zucchini noodles.
• Vegetarian Bowl: Replace chicken with roasted chickpeas or falafel.
• Extra Veggies: Add roasted peppers, eggplant, or zucchini for more color.
• Spicy Kick: Add a pinch of chili flakes or harissa to the chicken marinade.

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What to Serve With This Bowl

• Warm Pita Bread: Perfect for scooping up tzatziki and rice.
• Greek Salad: A refreshing side with cucumber, tomato, and olive oil.
• Hummus and Veggies: Adds more Mediterranean flair to the meal.
• Baklava or Fresh Fruit: Sweet endings for a complete dining experience.

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Storing and Reheating

• Refrigerator: Store in airtight containers for up to 4 days.
• Tzatziki: Best enjoyed fresh, but can be stored separately for 2–3 days.
• Reheat: Warm chicken and rice before assembling, then top with fresh veggies and tzatziki.

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Nutritional Information (per serving, serves 4)

• Calories: ~520 kcal
• Protein: 37g
• Fat: 21g
• Carbohydrates: 46g
• Fiber: 5g
• Sugar: 6g

(Nutrition values are approximate and may vary depending on exact ingredients used.)

Why Mediterranean Bowls Are Always a Hit

Mediterranean cuisine is known for its vibrant colors, fresh ingredients, and bold yet balanced flavors — and this rice bowl is no exception. With succulent grilled chicken, creamy tzatziki, tangy feta, and aromatic herbs, every bite delivers a satisfying mix of textures and tastes. It’s a meal that feels light but leaves you feeling full and nourished.

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Nutritional Powerhouse in a Bowl

This bowl is not just about flavor — it’s packed with nutrition too. Chicken delivers lean protein for muscle health. Tzatziki, made with Greek yogurt, provides probiotics for gut health and calcium for strong bones. Add feta cheese for a dose of healthy fat and flavor, while the fresh veggies and herbs provide fiber, vitamins, and antioxidants that support heart and immune health.

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Perfect for Meal Prep & Weekly Planning

If you’re someone who likes to meal prep, this bowl is ideal. You can:

• Grill a batch of chicken at the start of the week.

• Prepare the tzatziki and store it in an airtight container.

• Chop fresh veggies and cook the rice in advance.

With everything prepped, assembling a delicious, balanced bowl only takes a few minutes. It’s a go-to for healthy lunches and quick dinners.

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Topping Ideas to Customize Your Bowl

The great thing about rice bowls is how customizable they are. Here are some topping ideas that take this dish to the next level:

• Sliced Kalamata olives for briny depth

• Roasted red peppers for sweetness and color

• Crispy chickpeas for crunch and added protein

• Toasted pine nuts for a nutty finish

• Fresh dill or mint to elevate the Mediterranean vibe

These toppings add variety and excitement, so no two bowls are ever exactly the same.

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How to Make It Low-Carb or Keto-Friendly

Want to cut the carbs? Replace the rice with:

• Cauliflower rice

• Shredded lettuce

• Zucchini noodles

These options retain the spirit of the bowl while making it suitable for low-carb, keto, or paleo diets. The grilled chicken, tzatziki, and feta are naturally low in carbs and high in flavor.

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Ideal Occasions to Serve This Bowl

This dish is perfect for:

• Lunch meal prep for work or school

• Casual dinner nights with family or friends

• Summer cookouts or picnics

• Dinner parties when you want something elegant yet easy

Its freshness and flexibility make it a great dish to serve all year round — especially in warmer months.

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The Role of Tzatziki in the Flavor Profile

Tzatziki is more than just a sauce — it’s the creamy, cooling element that ties everything together. Its combination of Greek yogurt, garlic, cucumber, and lemon adds brightness and creaminess to the bowl, balancing out the savory chicken and salty feta. Want a spicier version? Add a pinch of crushed red pepper flakes or a swirl of harissa.

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Quick Tips for Grilling Juicy Mediterranean Chicken

Here’s how to make sure your chicken is always flavorful and tender:

• Marinate it in a mix of olive oil, lemon juice, oregano, garlic, and smoked paprika.

• Let it sit for at least 30 minutes (or overnight for deeper flavor).

• Grill over medium heat and don’t overcook — internal temp should hit 165°F (74°C).

• Let it rest before slicing, so it stays juicy and doesn’t dry out.

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Serving Suggestions for a Complete Mediterranean Experience

You can pair your rice bowl with:

• Warm pita bread or flatbread on the side

• A simple Greek salad with tomatoes, cucumber, red onion, and olive oil

• A glass of mint lemonade or iced tea

• Baklava or Greek yogurt with honey and walnuts for dessert

This turns your bowl into a full, satisfying Mediterranean-inspired meal.

Final Thoughts

This Ultimate Mediterranean Chicken Rice Bowl with Tzatziki & Feta is the perfect mix of fresh, hearty, and nourishing. The juicy marinated chicken, tangy feta, crisp veggies, and creamy tzatziki create a harmony of flavors that transport you straight to the Mediterranean coast. Whether you’re looking for a healthy dinner, an easy meal prep solution, or a dish that delights family and friends, this recipe will quickly become a staple in your kitchen.

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