Healthy Greek Chicken Bowls

I first made these bowls on a busy weeknight and kept coming back for the tzatziki — tangy, cool, and just right with the honey-lemon chicken. Healthy Greek chicken bowls are a simple, balanced meal: juicy marinated chicken, crisp veggies, fluffy rice and a fresh yogurt sauce. People make them for easy dinners, meal prep, or lighter summer lunches because they’re bright, protein-packed, and customizable. If you like Mediterranean flavors without the fuss, this is a go-to. For more recipes in the same comfort-meets-healthy vein, check out these healthy comfort food recipes.

Why you’ll love this dish

This bowl hits three important marks: fast, healthy, and flavor-forward. The marinade (olive oil, honey, lemon, oregano) gives the chicken a golden, slightly sweet crust when seared or air-fried. Tzatziki cools the palate and adds a probiotic-rich element when made with Greek yogurt. Make it for weeknight dinners, for meal-prep containers, or to serve at a casual gathering where everyone builds their own bowl.

“Bright, satisfying, and easy to scale — a family favorite that doesn’t feel like leftovers.” — a quick note from my kitchen

What makes it special: the combination of acid (lemon), herbs (oregano, basil, dill in the sauce), and the contrast between warm chicken and crisp veggies. It’s also flexible — swap rice for quinoa, or chicken for chickpeas, and you still have a complete meal.

The cooking process explained

Here’s the straightforward plan so you can scan and start cooking:

• Make the marinade and pound the chicken thin so it cooks evenly.
• Marinate for at least 30 minutes (longer for deeper flavor).
• While chicken soaks, make tzatziki and prep rice + vegetables.
• Cook the chicken (air fryer or skillet) until 165°F internal temperature.
• Rest and slice the chicken, then assemble bowls: rice, veggies, sliced chicken, tzatziki, and optional feta.

This sequence keeps prep efficient: while the chicken marinates, nothing is wasted — you’ll have the sauce and sides ready to go.

What you’ll need

• 1 1/4 lb small chicken breasts (4)
• ¼ cup olive oil
• 2 tablespoons honey
• 2 tablespoons lemon juice
• 1 ½ teaspoons dried oregano
• 1 tablespoon lemon zest
• 1 ½ teaspoon dried basil
• 1 teaspoon salt
• 1 teaspoon garlic powder
• ½ teaspoon red pepper flakes (if you like a little heat)
• ¼ teaspoon black pepper

Bowl Filling:

• 4 cups romaine lettuce (shredded )
• 2 cups cherry tomatoes (cut in halves)
• 2 cups cucumber (diced )
• 2 cups white rice (cooked)
• 1 cup red onion (thinly sliced)
• ½ cup feta (optional)

Tzatziki Sauce:

• 1 cup plain greek yogurt (or low fat sour cream)
• ½ cup cucumber (grated )
• 1 tablespoon fresh dill (finely chopped)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon minced garlic
• ¼ teaspoon salt ( to taste)

Notes/substitutions: use quinoa or cauliflower rice instead of white rice for lower carbs; plain yogurt can substitute sour cream; fresh oregano or basil work fine if you have them — reduce quantity by about a third when using fresh herbs.

Step-by-step instructions

1. Whisk together olive oil, honey, lemon juice, lemon zest, dried oregano, dried basil, salt, garlic powder, red pepper flakes, and black pepper in a shallow bowl.
2. Pound the chicken to about 1/2 inch thickness so it cooks evenly. Place the breasts in the marinade, coating well. Transfer to a shallow bowl or a zip-top bag.
3. Let the chicken marinate at least 30 minutes, up to a few hours in the fridge for more flavor. Don’t marinate longer than 24 hours.
4. While the chicken marinates, combine Greek yogurt, grated cucumber (squeeze out excess water), dill, olive oil, lemon juice, garlic, and salt to make the tzatziki. Chill until serving so flavors meld.
5. Prep rice and chop or slice all vegetables. Set up the bowl components for quick assembly.
6. Air fryer method: preheat to 380°F. Place the chicken in a single layer and cook for about 7 minutes. Flip and cook 3–4 more minutes, or until an instant-read thermometer reads 165°F.
7. Skillet method: heat 1–2 tablespoons oil or a pat of butter in a skillet over medium-low. Fry the chicken 7–8 minutes on the first side; flip and cook until golden and internal temperature reaches 165°F. Adjust heat down if the exterior browns too quickly.
8. Remove cooked chicken and rest for 5 minutes before slicing; resting preserves juiciness.
9. Assemble bowls: start with a scoop of rice, add shredded romaine, tomatoes, cucumber, red onion, and sliced chicken. Dollop tzatziki on top and sprinkle with feta if using. A final drizzle of olive oil and a squeeze of lemon brightens everything.

Serving suggestions

• Best way to enjoy: serve warm chicken over warm rice with chilled tzatziki for contrast.
• Pairings: a simple Greek salad, grilled pita, or roasted vegetables work well. For a fuller spread, add marinated olives or a lemony orzo.
• Make it bowl-friendly: provide extra lemon wedges and a small bowl of red pepper flakes so guests adjust heat. This dish also travels well for packed lunches — keep tzatziki separate until ready to eat.

I sometimes serve these at casual dinner parties alongside warm pita and a pitcher of iced tea so everyone can build their own bowls.

Storage and reheating tips

• Refrigerate within 2 hours of cooking. Store chicken, rice, veggies, and tzatziki in separate airtight containers for best texture.
• Keep refrigerated up to 3–4 days. Tzatziki will thin a bit over time — stir and drain any excess liquid before serving.
• To freeze: freeze cooked chicken (sliced or whole) in a freezer-safe bag for up to 3 months. Thaw overnight in the fridge before reheating. Rice freezes well in portioned containers too.
• Reheating: gently reheat chicken in a 325°F oven or microwave until it reaches 165°F. Reheat rice covered with a damp paper towel to retain moisture. Don’t freeze yogurt sauce — make fresh or store it in the fridge only.

Pro chef tips

• Pound chicken evenly: a quick pass with a meat mallet or rolling pin prevents dry edges and ensures even cooking.
• Thermometer = success: rely on an instant-read thermometer (165°F target) rather than guesswork.
• Dry the grated cucumber for tzatziki: squeezing out moisture prevents a watery sauce.
• Marinate timing: 30 minutes is the minimum for flavor; 2–4 hours is ideal. Avoid over-marinating in citrus-heavy mixes for longer than 12–24 hours to prevent texture changes.
• Shortcut: use rotisserie chicken when short on time — toss with a little leftover marinade and finish in a hot skillet for 2–3 minutes to refresh the flavor.

For a contrasting snack or spread at the same gathering, try a creamy baked dip like this buffalo chicken dip with cottage cheese.

Creative twists

• Vegetarian: swap chicken for roasted chickpeas or grilled halloumi.
• Grain swaps: quinoa, farro, or cauliflower rice change texture and nutrition.
• Flavor swap: use za’atar instead of oregano for a different herb profile; finish with a drizzle of tahini for a nuttier finish.
• Heat level: add harissa or chili oil to the marinade for more kick, or leave out red pepper flakes for kid-friendly bowls.
• Low-FODMAP: use garlic-infused oil and omit raw onion.

Common questions

Q: How long does it take total?

A: Active time is about 20–30 minutes (pounding, mixing, chopping, cooking). With a 30-minute marinade, plan ~1 hour from start to bowl.

Q: Can I meal-prep these for the week?

A: Yes. Store components separately (chicken, rice, veggies, tzatziki) in airtight containers. Assembled bowls soften over a couple of days, so build bowls just before eating.

Q: Is the tzatziki safe to keep for several days?

A: Yes, tzatziki made with plain Greek yogurt lasts 3–4 days refrigerated. Drain excess liquid before serving. Don’t freeze tzatziki.

Q: What if I don’t have Greek yogurt?

A: Low-fat sour cream works as a substitute. If you want a dairy-free sauce, try a tahini-lemon sauce or a dairy-free yogurt.

Q: Can I cook the chicken ahead and reheat?

A: Yes. Reheat gently in a low oven (325°F) to avoid drying out. Sliced chicken reheats faster and more evenly.

Conclusion

These Greek-style chicken bowls are a reliable weeknight win — fast, flavorful, and easy to adapt to what’s in your fridge. If you want an alternate take on the classic flavors or inspiration for plating, see this detailed Easy Greek Chicken Bowl at Healthy Fitness Meals for additional ideas and variations.

Healthy Greek Chicken Bowls

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• Author: amir_hassan
• Total Time: 50 minutes
• Yield: 4 servings
• Diet: Gluten-Free

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Description

Delicious Greek chicken bowls with juicy marinated chicken, crisp veggies, and a tangy tzatziki sauce, perfect for quick weeknight dinners or meal prep.

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Ingredients

• 1 ¼ lb small chicken breasts (4)
• ¼ cup olive oil
• 2 tablespoons honey
• 2 tablespoons lemon juice
• 1 ½ teaspoons dried oregano
• 1 tablespoon lemon zest
• 1 ½ teaspoons dried basil
• 1 teaspoon salt
• 1 teaspoon garlic powder
• ½ teaspoon red pepper flakes (optional)
• ¼ teaspoon black pepper
• 4 cups romaine lettuce (shredded)
• 2 cups cherry tomatoes (halved)
• 2 cups cucumber (diced)
• 2 cups white rice (cooked)
• 1 cup red onion (thinly sliced)
• ½ cup feta (optional)
• 1 cup plain Greek yogurt (or low-fat sour cream)
• ½ cup cucumber (grated)
• 1 tablespoon fresh dill (finely chopped)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon minced garlic
• ¼ teaspoon salt (to taste)

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Instructions

1. Whisk together olive oil, honey, lemon juice, lemon zest, dried oregano, dried basil, salt, garlic powder, red pepper flakes, and black pepper in a shallow bowl.
2. Pound the chicken to about ½ inch thickness. Marinate in mixture for at least 30 minutes.
3. While chicken marinates, combine Greek yogurt, grated cucumber (squeezed of excess water), dill, olive oil, lemon juice, garlic, and salt to make tzatziki. Chill until serving.
4. Prep rice and vegetables.
5. Cook chicken in an air fryer at 380°F for about 7 minutes, flip and cook for another 3-4 minutes until internal temperature reaches 165°F, or in a skillet over medium-low heat until golden and cooked through.
6. Allow chicken to rest for 5 minutes, then slice.
7. Assemble bowls with a scoop of rice, followed by romaine, tomatoes, cucumber, red onion, sliced chicken, and tzatziki. Sprinkle with feta if using.

Notes

You can use quinoa or cauliflower rice instead of white rice for lower carbs. For added flavor, swap chicken for roasted chickpeas or grilled halloumi.

• Prep Time: 30 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Method: Baking/Frying
• Cuisine: Mediterranean