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Greek Chicken Bowls

Greek chicken bowls with lemon-oregano chicken, quinoa, cucumber, tomatoes and Greek yogurt tzatziki. 53 grams of protein, great for meal prep.

  • 53g protein
  • 515 calories
  • 40 minutes
  • 4 servings

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By The Protein First Kitchen Team. Published

Greek chicken bowl with fresh vegetables
Photo by @pwign on Unsplash

These Greek chicken bowls give you four lunches or dinners for about 40 minutes of work, and 53 grams of protein in every container. These bowls are built to hold up in the fridge all week: firm quinoa, crisp vegetables and a thick yogurt tzatziki packed on the side.

Why pound the chicken

Chicken breasts are thick at one end and thin at the other, so the thin end dries out before the thick end is cooked. Pounding them to an even 3/4 inch means they cook in about 12 minutes and stay juicy, which matters even more when you are reheating later in the week.

The tzatziki does double duty

A cup of Greek yogurt in the sauce adds 23 grams of protein across the four bowls, and it tastes like the rich sauce you would get at a Greek restaurant. Make a double batch and use it as a dip for vegetables.

Mix it up

  • Swap quinoa for farro or brown rice.
  • Add 1/4 cup chickpeas per bowl for extra fiber.
  • Use chicken thighs for a richer flavor (adds about 60 calories per bowl).

You might also like

Want a different spice profile? Try a chicken shawarma bowl. The yogurt-marinated version of this chicken is our Greek yogurt chicken.

Greek Chicken Bowls

Prep 20 min. Cook 20 min. Makes 4 servings of 1 bowl.

Servings

Ingredients

Chicken

Tzatziki

Bowls

Instructions

  1. Cook the quinoa in 2 cups of water: bring to a boil, cover, simmer 15 minutes, then rest off the heat for 5 minutes and fluff.
  2. Pound the chicken breasts to an even 3/4-inch thickness. Mix the olive oil, lemon juice, garlic, oregano, salt and pepper, and coat the chicken. Marinate 15 minutes, or up to overnight in the fridge.
  3. Cook the chicken in a large skillet or grill pan over medium-high heat for 5 to 6 minutes per side, until it reaches 165°F (74°C). Rest 5 minutes, then slice.
  4. Stir together all the tzatziki ingredients.
  5. Divide the quinoa, chicken, cucumber, tomatoes, red onion and feta between 4 containers. Pack the tzatziki in small separate containers.

Notes

  • Bowls keep 4 days in the fridge. Keep the tzatziki separate until you eat.
  • Squeezing the grated cucumber dry keeps the tzatziki thick.

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    Questions people ask

    Can I eat these bowls cold?

    Yes, they are good cold or warmed. If reheating, take the tzatziki and fresh vegetables out first.

    How can I lower the calories?

    Use 1/2 cup dry quinoa instead of 1 cup and replace it with extra cucumber. Each bowl drops to about 440 calories with 50 grams of protein.

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