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

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.

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.

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.

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.

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.

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.)

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.

Ultimate Mediterranean Chicken Rice Bowl with Tzatziki & Feta

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• Author: rodrigo Stone
• Total Time: 35 minutes
• Yield: 4 servings 1x

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Description

Mediterranean flavors are all about freshness, balance, and vibrancy—and this chicken rice bowl with tzatziki and feta has it all. Juicy marinated chicken, fluffy rice, crisp vegetables, tangy feta, and a creamy, garlicky tzatziki sauce come together for a nourishing meal that feels both wholesome and indulgent. Perfect for meal prep or a family-style dinner, these bowls are customizable and packed with the bright, zesty flavors of the Mediterranean.

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Ingredients

Scale 1x2x3x

• 1 ½ lbs boneless, skinless chicken breasts or thighs

• 3 tablespoons olive oil

• 2 tablespoons lemon juice

• 2 teaspoons red wine vinegar

• 3 cloves garlic, minced

• 1 teaspoon dried oregano

• 1 teaspoon paprika

• ½ teaspoon ground cumin

• Salt and black pepper, to taste

• 3 cups cooked basmati or jasmine rice

• 1 cucumber, diced

• 1 cup cherry tomatoes, halved

• ½ red onion, thinly sliced

• ½ cup kalamata olives, pitted and sliced

• ½ cup crumbled feta cheese

• Fresh parsley, chopped, for garnish

For the Tzatziki Sauce:

• 1 cup Greek yogurt

• ½ cucumber, grated and squeezed dry

• 1 clove garlic, finely minced

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• 1 tablespoon fresh dill, chopped

• Salt and black pepper, to taste

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Instructions

• In a bowl, whisk together olive oil, lemon juice, vinegar, garlic, oregano, paprika, cumin, salt, and pepper. Add the chicken and marinate for at least 30 minutes (or up to overnight).

• While the chicken marinates, prepare the tzatziki sauce. Mix Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper until smooth. Refrigerate until ready to use.

• Heat a grill pan or skillet over medium-high heat. Cook the chicken for 5–6 minutes per side, or until fully cooked and golden brown. Let it rest for 5 minutes before slicing.

• Assemble the bowls by dividing rice among serving bowls. Top with sliced chicken, cucumber, cherry tomatoes, red onion, olives, and crumbled feta.

• Drizzle with tzatziki sauce and sprinkle with fresh parsley before serving

• Prep Time: 20 minutes
• Cook Time: 15 minutes