Chicken Tzatziki Bowls

Discover the vibrant flavors of the Mediterranean with these Chicken Tzatziki Bowls, a nourishing and protein-packed meal that combines tender, spicy yogurt-marinated chicken thighs with fresh, crunchy cucumber avocado salad. The homemade tzatziki sauce adds a creamy, garlicky touch that perfectly complements the savory chicken and refreshing veggies.

This versatile dish is not only delicious but also great for meal prepping, making it an ideal option for busy weeknights or healthy lunches. Serve over fluffy white rice with warm pita bread on the side for a complete, satisfying experience that’s bursting with flavor and texture.

Ingredients

• Boneless skinless chicken thighs: Juicy, tender chicken thighs that absorb marinade well for maximum flavor and moisture retention.
• Plain Greek yogurt: Used in marinade and tzatziki, it tenderizes the chicken and adds creamy, tangy richness.
• Garlic cloves, minced: Fresh garlic imparts a pungent and aromatic depth in both marinade and sauce.
• Lemon juice: Adds bright acidity to balance spices and enhance freshness in chicken and salad dressings.
• Olive oil: A heart-healthy fat that enriches marinades, aids cooking, and brings smoothness to tzatziki sauce.
• Smoked paprika: Provides smoky warmth and subtle sweetness to the chicken marinade.
• Dried oregano: Classic Mediterranean herb that complements savory chicken and tzatziki flavors.
• Ground cumin: Earthy spice that adds complexity and depth to the chicken seasoning.
• Salt and black pepper: Essential seasonings for enhancing all ingredient flavors.
• Red pepper flakes: Sprinkle for a mild kick of heat in the chicken marinade.
• White rice: Fluffy, neutral base to soak up sauces and balance the bowl.
• Pickled red onion (optional): Adds tangy crunch and vibrant color for extra brightness.
• Sliced cherry tomatoes (optional): Juicy and sweet, adding freshness and texture contrast.
• Crumbled feta cheese: Salty, creamy garnish that enhances Mediterranean authenticity.
• Persian cucumbers: Crisp, thin-skinned cucumbers perfect for salad and tzatziki.
• Large avocado: Creamy, buttery avocado slices add richness and healthy fats to the salad.
• Fresh chives: Mild onion flavor that brightens the cucumber salad.
• Fresh dill: Herbaceous note in both tzatziki and salad that ties the bowl together.

Instructions

Marinate the chicken

In a large bowl, combine Greek yogurt, minced garlic, lemon juice, olive oil, smoked paprika, dried oregano, salt, cumin, black pepper, and red pepper flakes. Add the chicken thighs and toss to fully coat the meat. The yogurt tenderizes while the spices infuse bold Mediterranean flavors. Cover and refrigerate for 30 minutes up to 1 hour to enhance taste and tenderness.

Prepare the homemade tzatziki sauce

While the chicken marinates, mix Greek yogurt, fresh dill, garlic, lemon juice, olive oil, salt, and black pepper in a bowl. Grate two Persian cucumbers and squeeze out excess liquid with paper towels or cheesecloth. Stir the cucumber into the yogurt mixture until well combined. Refrigerate the sauce to let flavors meld and keep it cool until serving. Optional but recommended for an authentic creamy topping.

Cook the chicken

Preheat the oven to 400°F and lightly spray a baking dish with non-stick spray. Place the marinated chicken thighs in the dish, spooning leftover marinade on top for extra moisture and flavor. Bake for 20-22 minutes or until the internal temperature reaches 165°F. You can also sear the chicken on the stovetop before baking to develop a crispy exterior. Once cooked, slice or dice the chicken for bowl assembly.

Make the cucumber avocado salad

In a mixing bowl, combine sliced and quartered Persian cucumbers, sliced avocado, chopped fresh dill, and sliced chives. Add lemon juice and season with salt and pepper to taste. This salad provides a refreshing, creamy contrast with herbal notes, perfectly balancing the warm chicken and tangy tzatziki.

Assemble the bowls

Begin by adding a bed of warm white rice to each bowl. Top with diced chicken, a generous scoop of cucumber avocado salad, and a dollop of tzatziki sauce. Optionally, garnish with pickled red onions, cherry tomatoes, and crumbled feta cheese for added tanginess, freshness, and creaminess. Serve with warm pita bread on the side to complete your Mediterranean feast.

Storage Tips

Store chicken, tzatziki, and cucumber salad separately in airtight containers in the refrigerator for up to 3 days. Rice can be kept warm in the fridge but may need a quick reheat to regain fluffiness. Assemble bowls just before serving to maintain freshness and texture.

Serving Suggestions

Serve these Mediterranean bowls with warm pita bread or flatbread for dipping into tzatziki. A side of olives or roasted vegetables like eggplant and bell peppers complements the meal beautifully for a complete dining experience.

FAQs

Can I use chicken breasts instead of thighs?

Yes, chicken breasts can be used but may result in slightly drier meat. Adjust cooking time accordingly to avoid overcooking.

Is store-bought tzatziki a good substitute?

Absolutely! Store-bought tzatziki works well if you’re short on time, although homemade delivers fresher flavors.

Can I meal prep these bowls?

Yes, they are excellent for meal prep. Keep components stored separately and assemble when ready to eat.

What if I don’t eat dairy?

Use a dairy-free yogurt alternative such as coconut or almond-based yogurt for marinade and tzatziki, adjusting seasoning as needed.

How spicy are these bowls?

The spice level is mild to moderate from red pepper flakes and paprika, but it can be adjusted to taste by reducing or omitting the flakes.

Can I grill the chicken instead of baking?

Yes, grilling the chicken adds a wonderful smoky flavor and char that pairs beautifully with the tzatziki and salad.

Chicken Tzatziki Bowls

These high-protein Mediterranean chicken tzatziki bowls feature spicy yogurt-marinated chicken thighs, refreshing cucumber-avocado salad, and homemade tzatziki sauce served over rice with pita bread.

Print Recipe Pin Recipe

Prep Time 1 hour hr

Cook Time 20 minutes mins

Total Time 1 hour hr 20 minutes mins

Course bowls, Main Course

Cuisine Mediterranean

Servings 4 people

Calories 480 kcal

Equipment

• 1 large bowl
• 1 oven
• 1 baking dish sprayed with non-stick spray
• 1 paper towels
• 1 cheesecloth optional for cucumber liquid removal

Ingredients

  

• 1 lb boneless skinless chicken thighs
• ½ cup plain Greek yogurt
• 5 garlic cloves minced
• 2 Tbsp lemon juice
• 2 Tbsp olive oil
• 1 Tbsp smoked paprika
• 1 Tbsp dried oregano
• 1 tsp salt
• ½ tsp cumin
• ½ tsp black pepper
• ¼ tsp red pepper flakes
• White rice for serving
• Pickled red onion optional, for serving
• Sliced cherry tomatoes optional, for serving
• Crumbled feta cheese for garnish

• 2 Persian cucumbers sliced and quartered
• 1 large avocado sliced
• 2 Tbsp fresh chives sliced
• 2 Tbsp fresh dill chopped
• 2 Tbsp lemon juice
• Salt and black pepper to taste

• 1 cup plain Greek yogurt
• 2 Persian cucumbers grated
• 1 Tbsp fresh dill chopped (or 1 tsp dried dill)
• 2 garlic cloves minced
• 2 Tbsp lemon juice
• 1 Tbsp olive oil
• ½ tsp salt
• Cracked black pepper to taste

Instructions

 

• Combine Greek yogurt, garlic, lemon juice, olive oil, smoked paprika, oregano, salt, cumin, black pepper and red pepper flakes in a large bowl for the marinade.
• Add chicken thighs to the marinade and toss to coat thoroughly.
• Cover and marinate chicken for 30 minutes to 1 hour.
• Prepare tzatziki by mixing Greek yogurt, dill, garlic, lemon juice, olive oil, salt, and black pepper in a bowl.
• Wrap grated cucumber in paper towels or cheesecloth and squeeze out excess liquid.
• Add drained cucumber to the tzatziki mixture and stir well; refrigerate until serving.
• Preheat oven to 400°F and spray a baking dish with non-stick spray.
• Place marinated chicken thighs in the baking dish, spoon leftover marinade on top, and bake for 20 to 22 minutes until internal temperature reaches 165°F.
• Slice or dice cooked chicken.
• In a bowl, combine sliced cucumbers, avocado, dill, chives, lemon juice, salt, and black pepper to make the cucumber salad.
• Assemble bowls by layering cooked white rice, diced chicken, cucumber salad, tzatziki sauce, pickled red onions, cherry tomatoes, and feta cheese.
• Serve with warm pita bread and enjoy.

Notes

• Store-bought tzatziki can be used as a shortcut.
• Chicken can be seared before baking for extra flavor.
• Store leftovers covered in the refrigerator for up to 3 days.