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High Protein Greek Chicken Bowls

High Protein Greek Chicken Bowls in Just 30 Minutes

High Protein Greek Chicken Bowls are a quick, healthy meal packed with flavor and adaptable ingredients.
Prep Time 15 minutes
Cook Time 15 minutes
Marinating Time 30 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Chicken Marinade
  • 1 lb Chicken, skinless breasts or thighs cut into 1-inch pieces
  • 1/3 cup Olive Oil or avocado oil
  • 1 tbsp Lemon Zest fresh zest from one large lemon
  • 2 tbsp Lemon Juice for marinade
  • 1 tbsp Lemon Juice for tzatziki
  • 2.5 tbsp Honey or brown sugar
  • 1.5 tsp Garlic Powder fresh garlic can be used
  • 1 tsp Minced Garlic
For the Tzatziki
  • 1 cup Full-Fat Greek Yogurt or low-fat yogurt
  • 3/4 cup Cucumber grated and squeezed
  • 1/4 tsp Salt adjust to your liking
For the Bowls
  • 2 cups Rice cooked, or quinoa/cauliflower rice
  • 2 cups Tomatoes halved or diced
  • 4 cups Lettuce chopped, spinach or mixed greens optional
  • 1 cup Onion thinly sliced, green onions optional
  • 3/4 cup Feta Cheese crumbled or goat cheese

Equipment

  • Air Fryer
  • Mixing Bowl
  • skillet
  • Measuring cups
  • Measuring spoons
  • Grater

Method
 

Marinating and Preparing
  1. In a large mixing bowl, whisk together olive oil, lemon zest, lemon juice, honey, garlic powder, minced garlic, oregano, basil, salt, black pepper, and red pepper flakes to create a marinade. Add chicken, cover, and refrigerate for at least 30 minutes.
  2. In a separate bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, olive oil, and salt. Mix thoroughly and let chill.
  3. Cook rice according to package instructions (15-20 minutes). Fluff rice and set aside.
  4. Prepare veggies: dice cucumber, halve tomatoes, chop lettuce, and slice onion. Crumble feta cheese and set aside.
  5. Cook chicken in an air fryer at 380°F for 10-11 minutes or in a skillet for 14-16 minutes until cooked through. Let rest for 5 minutes.
  6. Assemble bowls: start with rice, layer veggies, top with chicken, and drizzle with tzatziki.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 40gProtein: 35gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 6gVitamin A: 20IUVitamin C: 30mgCalcium: 15mgIron: 10mg

Notes

For best results, marinate chicken for 2-4 hours. Prepare tzatziki in advance for deeper flavor. Store components separately for freshness.

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