Description
This High Protein Mediterranean Lemon Dill Chicken Bowl is a fresh, flavorful, meal-prep friendly dinner packed with juicy lemon-herb chicken, crisp vegetables, fluffy rice, creamy tzatziki, and salty feta. It’s a balanced, protein-rich bowl that’s perfect for busy weeknights, healthy lunches, or family-style build-your-own dinners.
Ingredients
Scale
For the Chicken & Marinade
- 1¼ lb chicken breasts, cut into 1-inch cubes
- ⅓ cup olive oil
- 1½ tbsp lemon zest
- 3 tbsp lemon juice
- 2½ tbsp honey
- 1 tsp garlic powder
- 1½ tsp oregano
- 1½ tsp basil
- 1 tsp salt
- ¼ tsp black pepper
- ½ tsp red pepper flakes
For the Bowl Base
- 2 cups basmati rice (uncooked)
- 2 cups tomatoes, diced
- 2 cups cucumber, chopped
- 4 cups lettuce, chopped
- 1 cup red onion, thinly sliced
- 1 cup feta cheese, crumbled
- ¼ cup fresh parsley, chopped
For the Tzatziki Sauce
- 1 cup plain Greek yogurt
- ½ cup cucumber, grated and squeezed dry
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp garlic, minced
- ¼ tsp salt
- 1 tbsp fresh dill, finely chopped
Instructions
- Marinate the Chicken
In a large bowl, whisk together olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, pepper, and red pepper flakes. Add chicken cubes and toss to coat evenly. Cover and refrigerate for at least 30 minutes or up to overnight. - Cook the Rice
Prepare rice according to package directions. Fluff with a fork and set aside. - Cook the Chicken
Heat a large skillet over medium-high heat. Add marinated chicken in a single layer. Cook for 5–6 minutes, turning occasionally, until golden and fully cooked (internal temperature 165°F). Remove from heat and rest. - Prepare the Vegetables
Chop tomatoes, cucumber, lettuce, red onion, and parsley. Set aside. - Make the Tzatziki
In a bowl, combine Greek yogurt, grated cucumber (well drained), lemon juice, olive oil, minced garlic, salt, and dill. Stir until smooth. Adjust seasoning to taste. - Assemble the Bowls
Divide rice into bowls. Top with lettuce, vegetables, cooked chicken, feta, and a generous spoonful of tzatziki. Serve immediately or store components separately for meal prep.
Notes
- For a low carb option, replace rice with cauliflower rice or extra lettuce.
- Chicken thighs can be substituted for juicier meat.
- Store leftovers in airtight containers for up to 4 days.
- Keep tzatziki separate when meal prepping to prevent soggy vegetables.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 620 kcal
- Sugar: 9 g
- Sodium: 780 mg
- Fat: 32 g
- Saturated Fat: 8 g
- Unsaturated Fat: 22 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 4 g
- Protein: 45 g
- Cholesterol: 115 mg