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Flavorful Mediterranean Chicken Bowl Recipe Easy Healthy Quinoa Tzatziki Meal

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A simple, fresh, and satisfying Mediterranean chicken bowl featuring juicy spiced chicken, fluffy quinoa, and creamy tzatziki sauce. Perfect for a quick, healthy meal that’s adaptable and packed with bold flavors.

Ingredients

Scale
  • 1 lb (450 g) boneless, skinless chicken breasts, sliced into strips
  • 1 cup (185 g) uncooked quinoa, rinsed
  • 2 tablespoons olive oil (extra virgin recommended)
  • Juice of 1 large lemon
  • 3 cloves garlic, minced
  • 1 teaspoon dried oregano (or 1 tablespoon fresh oregano, chopped)
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste
  • 1 cup (240 ml) full-fat Greek yogurt
  • 1/2 medium cucumber, peeled and finely grated
  • 2 tablespoons fresh dill, chopped (or substitute fresh mint)
  • 1 small red onion, thinly sliced (optional)
  • 1 cup (150 g) cherry tomatoes, halved
  • 1/3 cup (50 g) Kalamata olives, pitted and halved
  • 2 cups baby spinach or mixed greens (optional)
  • 1/2 cup (75 g) feta cheese, crumbled (optional)

Instructions

  1. Rinse 1 cup (185 g) quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups (475 ml) water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
  2. In a bowl, whisk together 2 tablespoons olive oil, juice of 1 lemon, minced garlic (3 cloves), 1 teaspoon dried oregano, 1/2 teaspoon ground cumin, salt, and pepper. Toss sliced chicken breasts in marinade and let sit for at least 15 minutes (up to 1 hour in fridge for more flavor).
  3. Grate half a cucumber and squeeze out excess moisture using a clean kitchen towel. In a bowl, combine grated cucumber, 1 cup full-fat Greek yogurt, 2 tablespoons chopped fresh dill, 1 minced garlic clove, juice of 1/2 lemon, and a pinch of salt. Mix well and refrigerate until serving.
  4. Heat a non-stick skillet or grill pan over medium-high heat. Cook marinated chicken strips in a single layer for 4-5 minutes per side until golden and cooked through (internal temp 165°F / 74°C). Remove and let rest briefly.
  5. Prepare toppings: halve cherry tomatoes, thinly slice red onion, pit and halve Kalamata olives, crumble feta cheese, and rinse/pat dry baby spinach or mixed greens.
  6. Assemble bowls by dividing quinoa evenly, topping with chicken strips, cherry tomatoes, red onion, olives, spinach, and feta. Spoon tzatziki over the top and add a squeeze of lemon juice or drizzle of olive oil if desired. Serve immediately.

Notes

Marinate chicken for at least 15 minutes for best flavor; longer if possible. Avoid overcrowding the pan when cooking chicken to get a good sear. Squeeze excess moisture from grated cucumber to prevent watery tzatziki. Fluff quinoa with a fork after cooking. Keep tzatziki refrigerated until serving. Leftovers keep well for up to 3 days; store tzatziki separately to avoid sogginess.

Nutrition

Keywords: Mediterranean chicken bowl, quinoa bowl, tzatziki, healthy chicken recipe, easy dinner, meal prep, gluten-free, Greek yogurt sauce

Find it online: https://emmayum.com/flavorful-mediterranean-chicken-bowl-recipe-easy-healthy-quinoa-tzatziki-meal/