Chicken Tzatziki Bowls

Chicken Tzatziki Bowls

Introduction: Chicken Tzatziki Bowls are a delicious, healthy, and customizable dish, inspired by Mediterranean flavors. This dish combines seasoned grilled chicken, fresh veggies, and a creamy, tangy tzatziki sauce over a bed of rice, greens, or grains. It’s perfect for a quick weeknight dinner, meal prep, or a gathering with friends. The mix of protein, fiber, and healthy fats, along with the refreshing tzatziki, offers a satisfying and balanced meal.

The History of Ingredients:

1. Chicken: Chicken has been a staple protein in many cultures for centuries, prized for its versatility and relatively quick cooking time. In Mediterranean cuisine, chicken is often grilled or roasted with herbs and spices, making it a perfect match for tzatziki.
2. Tzatziki Sauce: Tzatziki is a traditional Greek dip or sauce made from yogurt, cucumber, garlic, olive oil, lemon juice, and fresh herbs like dill or mint. Its origins can be traced back to ancient Greece, though similar sauces can be found in other Mediterranean and Middle Eastern cuisines. The creamy, tangy sauce is known for its refreshing properties, especially when paired with grilled meats or pita.
3. Rice/Grains/Greens: While rice is the most common base for Mediterranean bowls, variations often include quinoa, couscous, or a bed of greens like arugula or spinach. The grains provide a hearty base, while the greens offer a fresh, nutrient-packed contrast to the savory chicken.
4. Fresh Veggies: Vegetables like cucumbers, tomatoes, and red onions are common in Mediterranean dishes and add color, crunch, and freshness to the bowl.

Breakdown of Ingredients:

• Chicken Breast (or thigh): Lean protein, marinated and grilled.
• Tzatziki Sauce: Greek yogurt, cucumber, garlic, lemon, olive oil, and herbs.
• Base: Rice (white, brown, or cauliflower rice), quinoa, or greens.
• Fresh Vegetables: Tomatoes, cucumbers, red onion, bell peppers, and olives.
• Optional toppings: Feta cheese, olives, fresh herbs, or a drizzle of olive oil.

Step-by-Step Recipe:

Ingredients:

• 2 chicken breasts (or thighs)
• 1 cup Greek yogurt
• 1 cucumber, finely grated
• 2 garlic cloves, minced
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon fresh dill (or mint)
• Salt and pepper, to taste
• 1 cup cooked rice (or quinoa, couscous, or greens)
• Fresh vegetables: cucumber, tomatoes, red onion, and olives
• Optional: feta cheese, olives, fresh herbs

Marinade for Chicken:

1. 2 tbsp olive oil
2. 1 tbsp lemon juice
3. 1 tsp garlic powder
4. 1 tsp paprika
5. Salt and pepper, to taste

Instructions:

1. Marinate the Chicken: In a bowl, combine olive oil, lemon juice, garlic powder, paprika, salt, and pepper. Add the chicken breasts and coat evenly. Let the chicken marinate for at least 20 minutes or up to 2 hours in the refrigerator.
2. Prepare the Tzatziki Sauce: In a bowl, mix together the Greek yogurt, grated cucumber (squeeze out excess water), garlic, lemon juice, olive oil, and dill or mint. Season with salt and pepper. Refrigerate until ready to serve.
3. Cook the Chicken: Preheat your grill or skillet over medium-high heat. Cook the marinated chicken for about 6-7 minutes per side, or until it reaches an internal temperature of 165°F (75°C). Once cooked, let the chicken rest for a few minutes before slicing it.
4. Assemble the Bowl: In a bowl, place a base of cooked rice (or grains/greens). Top with sliced grilled chicken, fresh veggies, and a generous drizzle of tzatziki sauce. Add optional toppings like feta cheese or olives for extra flavor.

Tips for the Perfect Chicken Tzatziki Bowl:

• Chicken: For the juiciest chicken, let it rest after grilling before slicing. Marinate it for longer if possible (overnight) to ensure maximum flavor.
• Tzatziki: To make the tzatziki even creamier, use full-fat Greek yogurt. Always drain the grated cucumber to avoid excess water in the sauce.
• Rice/Grains: If you’re using rice, consider cooking it with a little bit of chicken broth for extra flavor. For a low-carb option, use cauliflower rice.
• Grilling Tips: Use medium-high heat for grilling the chicken to get a nice char without overcooking it. For a smokier flavor, try grilling the veggies as well.

Variations and Customizations:

• Protein Substitutes: Swap the chicken for lamb, beef, or even grilled shrimp for a different flavor profile.
• Vegetarian Version: Replace the chicken with grilled tofu, falafel, or roasted vegetables for a plant-based bowl.
• Low-Carb: Use cauliflower rice or leafy greens instead of regular rice for a keto-friendly version.
• Spice it Up: Add some chili flakes or hot sauce to the tzatziki sauce for an extra kick.
• Add Sweetness: A few pomegranate seeds or roasted sweet potato chunks can provide a nice contrast to the tangy tzatziki.

Health Considerations and Nutritional Value:

• High in Protein: The chicken (or other protein) makes this bowl rich in protein, helping with muscle repair and overall health.
• Packed with Veggies: Fresh vegetables like cucumbers, tomatoes, and onions provide vitamins, antioxidants, and fiber, promoting digestive health.
• Healthy Fats: The olive oil in both the marinade and tzatziki provides heart-healthy monounsaturated fats.
• Low-Carb Options: By swapping regular rice with cauliflower rice or leafy greens, you can make this dish even lower in carbohydrates, which is great for those following a keto or low-carb diet.
• Yogurt Benefits: Greek yogurt is an excellent source of probiotics, which promote gut health and digestion.

FAQ:

1. Can I make the chicken ahead of time? Yes! You can marinate the chicken the night before and cook it when ready. The chicken also stores well in the fridge for 3-4 days if you’re prepping for meals.

2. Is tzatziki sauce vegetarian? Yes, tzatziki is vegetarian-friendly, as it’s made with Greek yogurt, cucumbers, garlic, and herbs.

3. Can I use non-dairy yogurt for tzatziki? Absolutely! You can use non-dairy yogurt (such as almond or coconut yogurt) as a substitute for Greek yogurt for a dairy-free version.

4. Can I add other vegetables to the bowl? Yes, feel free to add other Mediterranean vegetables like bell peppers, roasted eggplant, or even artichokes.

5. How can I make this bowl spicy? Add some chili flakes, hot sauce, or diced jalapeños to the tzatziki sauce for a spicy kick!

Enjoy your healthy and flavorful Chicken Tzatziki Bowl!

Chicken Tzatziki Bowls

Chicken Tzatziki Bowls are a delicious, healthy, and customizable dish, inspired by Mediterranean flavors. This dish combines seasoned grilled chicken, fresh veggies, and a creamy, tangy tzatziki sauce over a bed of rice, greens, or grains. It's perfect for a quick weeknight dinner, meal prep, or a gathering with friends. The mix of protein, fiber, and healthy fats, along with the refreshing tzatziki, offers a satisfying and balanced meal.

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Cook Time 20 minutes mins

Total Time 44 minutes mins

Servings 6

Calories 560 kcal

Ingredients

  

• 1/3 cup full-fat plain Greek yogurt
• ▢1/4 cup extra virgin olive oil
• ▢1 1/2 pounds boneless skinless chicken breasts or thighs cubed
• ▢6 garlic cloves chopped
• ▢2 shallots chopped
• ▢1 tablespoon smoked paprika
• ▢1 tablespoon chopped fresh oregano
• ▢chili flakes Kosher salt, and black pepper
• ▢2 Persian cucumbers chopped
• ▢1 avocado diced
• ▢2 tablespoons lemon juice
• ▢1/4 cup fresh dill chopped
• ▢6 ounces crumbled feta cheese
• ▢1-2 cups Tzakiki sauce
• ▢lettuce peperoncini, onion, tomatoes, and pitas, for serving
• Ginger Tahini
• ▢1/2 cup tahini
• ▢2 teaspoons grated ginger
• ▢1 clove garlic grated
• ▢2 teaspoons tamari
• ▢1 tablespoon lemon juice
• ▢2 teaspoons honey

Instructions

 

• In a bowl, combine the yogurt, olive oil, cubed chicken, garlic, shallots, paprika, oregano, chili flakes, and a large pinch each of salt and pepper. Let marinate for 15 minutes at room temperature or up to overnight in the refrigerator.
• Preheat the oven to 425° F. Arrange the chicken on a baking sheet. Bake 15 minutes, toss and bake another 5-10 minutes, or until cooked through. Switch the oven to broil. Broil 1-2 minutes, until the chicken chars on the edges.
• Meanwhile, combine the cucumbers, avocado, lemon, dill, salt, and pepper.
• To make the tahini. Combine all ingredients and 1/4 cup water in a blender and blend until smooth. If needed, add water to thin the sauce as desired. Season to taste with salt.
• To assemble, add lettuce to a bowl. Top with chicken, cucumber/avocado, feta cheese, and any other desired toppings. Add a few dollops of Tzaziki sauce. Drizzle over the tahini.