Greek Chicken Bowls with High-Protein Tzatziki

A bright, satisfying dinner in one bowl: juicy spiced chicken, quinoa or couscous, crisp vegetables and a generous spoonful of thick Greek yogurt tzatziki. These bowls are easy to assemble for a family dinner or meal prep for the next few days.

Ingredients

For the chicken and base:

• 1.5 lb | 700 g boneless, skinless chicken thighs
• 2 tbsp | 30 ml extra-virgin olive oil
• 1 tbsp | 15 ml red wine vinegar
• 1 tbsp | 7 g paprika
• 1 tsp | 1 g dried oregano
• 1 tsp | 6 g kosher salt
• 1 tsp | 2 g ground black pepper
• 1 tbsp | 15 ml canola or avocado oil for frying
• 2 cups | about 370 g cooked quinoa or couscous
• 6 cups | about 170 g romaine lettuce or mixed greens
• 2 cups | about 300 g cherry tomatoes, halved
• 1 English cucumber, thinly sliced
• 1/2 small red onion, thinly sliced
• 1/3 cup | about 50 g crumbled feta
• 1.5 cups | about 225 g crispy roasted chickpeas

Tzatziki (high-protein sauce):

• 1/2 large English cucumber, grated and well squeezed
• 1 cup | about 240 g plain Greek yogurt
• 2 cloves garlic, finely minced
• 1 tbsp | 15 ml freshly squeezed lemon juice
• 1 tbsp | about 3 g finely chopped fresh dill
• 2 tsp | 10 ml extra-virgin olive oil
• 1/4 tsp kosher salt

Step-by-Step

1. Marinate the chicken: in a bowl, mix the olive oil, red wine vinegar, paprika, oregano, salt and pepper. Add the chicken thighs, toss well, and let stand for 15 minutes at room temperature, or up to 12 hours in the refrigerator.
2. Make the tzatziki: grate half the cucumber on the coarse side of a grater and squeeze out the excess moisture. Mix with the Greek yogurt, garlic, lemon juice, dill, olive oil and salt. Chill until serving.
3. Cook the chicken: heat a skillet over medium heat with the canola or avocado oil. Add the thighs and cook for 5–6 minutes per side, until deeply golden and the internal temperature reaches about 165°F | 74°C. Transfer to a plate, rest for 5 minutes, then slice.
4. Prep the base and vegetables: if needed, cook the quinoa or couscous in advance. Prepare the greens, tomatoes, cucumber, onion, feta and crispy chickpeas.
5. Assemble the bowls: divide the greens and quinoa/couscous between bowls, then add the cherry tomatoes, cucumber slices, red onion, chickpeas and feta. Top with the warm chicken and a generous drizzle of tzatziki. Serve immediately.

Nutritional Information (per 1 of 4 servings)

Calories	540 kcal
Protein	42 g
Fat	20 g
Carbohydrates	52 g
Fiber	9 g
Sugar	9 g
Sodium	950 mg

Tips and Variations

• Boneless chicken thighs stay especially juicy thanks to the vinegar-spice marinade; don’t overcook, and rely on the internal temperature.
• For meal prep, store the components separately for up to 3 days and add the tzatziki just before serving.
• Swap the quinoa for couscous, bulgur or brown rice; feta for soft cream cheese; chickpeas for toasted pine nuts.
• For more heat, add a pinch of chili flakes to the marinade.
• Dairy-free version: use lactose-free Greek yogurt or thick coconut yogurt and omit the feta.

Frequently Asked Questions

Can I use chicken breast instead of thighs?

Yes. Use chicken breast fillets 1 to 1 1/4 inches thick, marinate the same way and cook for 4–5 minutes per side, until done. Take care not to dry them out.

How do I make chickpeas really crispy?

Drain and pat the chickpeas dry very well, toss with 1 tsp oil and a pinch of salt, then bake for 30–35 minutes at 400°F | 200°C, shaking every 10 minutes. Let them cool on the tray so they crisp up fully.

Can I make the tzatziki ahead of time?

Yes, the sauce can be made 1–2 days in advance. Be sure to squeeze the cucumber very well and store it in an airtight container in the refrigerator.