A wholesome and flavor-packed Mediterranean-inspired meal, these Tzatziki Chicken Bowls feature juicy yogurt-marinated chicken, creamy homemade tzatziki, and a refreshing cucumber-avocado salad. Perfect for lunch, dinner, or meal prep, this protein-rich bowl is both healthy and satisfying.
Why You’ll Love This Recipe
This recipe brings together bright, zesty, and creamy Mediterranean flavors in one balanced bowl. The chicken is marinated in Greek yogurt and smoky spices, the tzatziki adds cooling freshness, and the cucumber salad gives a crisp, tangy contrast. It’s quick to prepare, meal-prep friendly, and naturally high in protein.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1½ lbs boneless skinless chicken thighs
1 cup plain Greek yogurt (0% or low fat)
2 tablespoons olive oil
5 garlic cloves, minced
2 teaspoons smoked paprika
1 teaspoon dried oregano
½ teaspoon cumin
¼ teaspoon red pepper flakes
Salt and black pepper to taste
Juice of 2 lemons
2 cups cooked white rice (or cauliflower rice)
2 Persian cucumbers, sliced
1 large avocado, diced
1 tablespoon chopped fresh dill
1 tablespoon chopped chives
Juice of 1 lemon (for salad)
½ cup tzatziki (homemade or store-bought)
Pickled onions (optional)
Sliced cherry tomatoes (optional)
Crumbled feta (optional)
Directions
Marinate the chicken: In a large bowl, mix Greek yogurt, olive oil, garlic, lemon juice, paprika, oregano, cumin, red pepper flakes, salt, and pepper. Add the chicken thighs and coat well. Cover and refrigerate for 30 minutes to 1 hour.
Cook the chicken: Preheat the oven to 400°F (200°C). Place the chicken in a baking dish and spoon extra marinade on top. Bake for 20–22 minutes or until internal temperature reaches 165°F (74°C). Let rest, then slice or dice.
Prepare the tzatziki: Mix plain Greek yogurt, grated cucumber, lemon juice, garlic, and dill. Chill until ready to serve.
Make the cucumber salad: In a bowl, combine cucumbers, avocado, dill, chives, and lemon juice. Season with salt and pepper.
Assemble: Add rice to each bowl, top with chicken, cucumber salad, tzatziki, and optional toppings like pickled onions, tomatoes, or feta.
Substitute chicken thighs with chicken breasts or tofu for a lighter option.
Swap rice for quinoa or couscous for a grain variation.
Add roasted vegetables like zucchini or bell peppers for extra color and nutrients.
For a low-carb option, use cauliflower rice as the base.
Storage/Reheating
Store leftover components separately in airtight containers for up to 4 days. Reheat chicken and rice in the microwave for 1–2 minutes. Keep tzatziki and cucumber salad chilled until serving.
FAQs
How long should I marinate the chicken?
At least 30 minutes, but for deeper flavor, marinate up to 8 hours.
Can I use chicken breast instead of thighs?
Yes, chicken breast works well—just reduce cooking time to avoid drying out.
Is this recipe suitable for meal prep?
Absolutely. Store each element separately and assemble before eating.
What type of yogurt is best for tzatziki?
Plain Greek yogurt gives the creamiest texture and tangiest flavor.
Can I grill the chicken instead of baking?
Yes, grill on medium heat for 6–7 minutes per side until fully cooked.
How do I make it spicier?
Add extra red pepper flakes or a pinch of cayenne to the marinade.
Can I make the tzatziki ahead of time?
Yes, it tastes even better after chilling for a few hours.
What can I serve with these bowls?
Warm pita bread, hummus, or a simple Greek salad pair perfectly.
Can I make this dairy-free?
Use dairy-free yogurt alternatives for both marinade and tzatziki.
How do I keep the cucumber salad fresh?
Add avocado just before serving to prevent browning.
Conclusion
These Tzatziki Chicken Bowls with Cucumber Salad offer a perfect balance of creamy, zesty, and savory Mediterranean flavors. They’re easy to prepare, nutritious, and ideal for both quick dinners and weekly meal prep. Enjoy this wholesome bowl any time you crave a refreshing, high-protein meal.
Tzatziki Chicken Bowls with Cucumber Salad are a Mediterranean-inspired meal featuring yogurt-marinated chicken, creamy homemade tzatziki, crisp cucumber-avocado salad, and fluffy rice. It’s a wholesome, protein-rich dish perfect for meal prep or weeknight dinners.
Author:Sophia
Prep Time:15 minutes
Cook Time:20 minutes
Total Time:1 hour 5 minutes (including marinating)
Yield:4 servings
Category:Main Course
Method:Baking
Cuisine:Mediterranean
Diet:Gluten Free
Ingredients
1½ lbs boneless skinless chicken thighs
1 cup plain Greek yogurt (0% or low fat)
2 tablespoons olive oil
5 garlic cloves, minced
2 teaspoons smoked paprika
1 teaspoon dried oregano
½ teaspoon cumin
¼ teaspoon red pepper flakes
Salt and black pepper, to taste
Juice of 2 lemons
2 cups cooked white rice (or cauliflower rice)
2 Persian cucumbers, sliced
1 large avocado, diced
1 tablespoon chopped fresh dill
1 tablespoon chopped chives
Juice of 1 lemon (for salad)
½ cup tzatziki (homemade or store-bought)
Pickled onions (optional)
Sliced cherry tomatoes (optional)
Crumbled feta (optional)
Instructions
In a bowl, combine Greek yogurt, olive oil, garlic, lemon juice, paprika, oregano, cumin, red pepper flakes, salt, and pepper. Add chicken thighs and coat well. Marinate in the fridge for 30 minutes to 1 hour.
Preheat oven to 400°F (200°C). Transfer chicken to a baking dish with extra marinade. Bake for 20–22 minutes until cooked through (165°F/74°C). Let rest, then slice or dice.
To make tzatziki, mix Greek yogurt with grated cucumber, lemon juice, garlic, and dill. Chill until serving.
In a separate bowl, make cucumber salad by combining cucumbers, avocado, dill, chives, lemon juice, salt, and pepper.
Assemble bowls with a base of rice, then top with chicken, cucumber salad, tzatziki, and any optional toppings like pickled onions, cherry tomatoes, or feta.
Serve immediately and enjoy!
Notes
Swap chicken thighs with breasts or tofu for a lighter/vegetarian option.
Use cauliflower rice for a low-carb variation.
Grill chicken instead of baking for a smoky flavor.
