Description
A flexible and flavorful meal prep lunch featuring seasoned chicken, fluffy rice, and creamy homemade tzatziki sauce with fresh vegetables. This bowl is designed to keep you full and satisfied throughout the day.
Ingredients
Scale
- 2 boneless, skinless chicken breasts or thighs
- 1 tablespoon extra virgin olive oil (for chicken)
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- 1 tablespoon lemon juice (for chicken)
- 1 cup Greek yogurt (full-fat or 2%)
- 1 medium cucumber, grated and squeezed dry
- 2 tablespoons fresh dill, chopped
- 1 clove garlic, minced
- 1 teaspoon lemon juice (for sauce)
- 1 teaspoon olive oil (for sauce)
- Pinch of salt (for sauce)
- 1 cup Jasmine or Basmati rice
- 1/2 red onion, thinly sliced
- 1/4 cup Kalamata olives, sliced
- 1/4 cup Feta cheese, crumbled (optional)
Instructions
- Rinse the rice and cook it using a 1:2 ratio of rice to water according to package directions. Fluff with a fork and let cool slightly.
- Grate the cucumber and place it in a cheesecloth or clean kitchen towel. Squeeze tightly to remove as much liquid as possible.
- In a medium bowl, whisk together Greek yogurt, squeezed cucumber, minced garlic, chopped dill, lemon juice, olive oil, and salt. Set aside in the fridge.
- Pat chicken dry and rub with olive oil, garlic powder, oregano, salt, pepper, and a splash of lemon juice. Let sit for 5-10 minutes.
- Heat a large skillet over medium-high heat. Cook chicken for 5-6 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.
- Slice red onion and Kalamata olives. Crumble feta if using.
- Assemble bowls by placing a base of rice, topped with sliced chicken, cucumber, red onion, olives, and a generous dollop of tzatziki sauce. Sprinkle with feta if desired.
Notes
Squeezing the cucumber dry is crucial to prevent watery tzatziki. Let the chicken rest before slicing to retain juices. Cool rice before assembling to prevent sogginess. This recipe does not freeze well due to the yogurt and cucumber.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl
- Calories: 475
- Sugar: 4
- Sodium: 600
- Fat: 15
- Saturated Fat: 5
- Carbohydrates: 45
- Fiber: 3
- Protein: 35
Keywords: chicken tzatziki rice bowl, meal prep lunch, greek chicken recipe, healthy lunch ideas, tzatziki sauce, rice bowl recipe