Ingredients
1.5 lbs boneless skinless chicken breasts or thighs, cut into 1-inch cubes
1/4 cup olive oil
3 tablespoons lemon juice
1 tablespoon red wine vinegar
3–4 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
Pinch red pepper flakes (optional)
1 cup plain Greek yogurt
1/2 cup cucumber, grated and squeezed dry
1 clove garlic, minced
1 tablespoon fresh dill, chopped
1 tablespoon lemon juice
1 teaspoon olive oil
Pinch salt and pepper
2–3 cups cooked quinoa or rice
4 cups romaine lettuce, chopped
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red onion, thinly sliced
1/2 cup Kalamata olives, pitted and halved
1/2 cup feta cheese, crumbled
2 tablespoons fresh parsley, chopped
Instructions
1. Step 1: Marinate the Chicken
2. Cut chicken into 1-inch cubes. In a medium bowl, whisk olive oil, lemon juice, red wine vinegar, minced garlic, oregano, thyme, salt, pepper, and red pepper flakes. Add chicken, toss to coat. Cover and refrigerate at least 30 minutes (2-4 hours or overnight for best flavor).
3. Step 2: Prepare the Tzatziki Sauce
4. Grate cucumber and squeeze out excess liquid. In a small bowl, combine cucumber, Greek yogurt, minced garlic, dill, lemon juice, olive oil, salt, and pepper. Stir well, cover, and refrigerate until serving.
5. Step 3: Cook the Chicken Souvlaki
6. Preheat oven to 400°F (200°C) or heat grill to medium-high. If baking, arrange chicken in a single layer on a parchment-lined baking sheet. Bake 18-25 minutes, flipping halfway, until internal temperature reaches 165°F (74°C). If grilling, thread onto soaked skewers, grill 3-4 minutes per side. Let rest 5 minutes before serving.
7. Step 4: Assemble Your Mediterranean Bowls
8. Prepare quinoa or rice according to package directions. In serving bowls, arrange a bed of chopped romaine. Add grains, cooked chicken, cherry tomatoes, cucumber, red onion, olives, and feta. Top with tzatziki, garnish with parsley, and serve with lemon wedges.
Notes
Tips: Marinate chicken longer for more flavor. Squeeze cucumber dry for tzatziki. Cut chicken into uniform cubes for even cooking. Don’t overcrowd the pan when cooking. Let chicken rest after cooking. For meal prep, store components separately. Reheat chicken and grains separately, then assemble with fresh veggies and tzatziki.
- Prep Time: 30 minutes (plus marinating time)
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking or Grilling
- Cuisine: Greek, Mediterranean
- Diet: Mediterranean, High Protein
Nutrition
- Serving Size: 1 bowl
- Calories: 585
- Sugar: 6g
- Sodium: 690mg
- Fat: 28g
- Saturated Fat: 7g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 6g
- Protein: 40g
- Cholesterol: 125mg