Time for new recipe Tuesday with these Chicken Tzatziki Bowls! I absolutely love the fresh flavors of tzatziki and just had to build a hearty, meal prep-friendly bowl with it. Aside from the star of the show (tzatziki, duh), chicken tenderloins are marinated in a yogurt, olive oil, and lemon concoction, then grilled to juicy perfection. It’s all paired up with cucumbers, tomatoes, lettuce, feta cheese, and served on top of a bed of rice. Be sure to whip up a batch of pickled red onions to really send the flavors over the top!
the cherry on top:
Easy Tzatziki Dip
Tzatziki packs a ton of refreshing flavor thanks to shredded cucumber, fresh dill, and tangy Greek yogurt. It’s usually served as dip with appetizers or as a sauce to accompany a main dish. In this bowl, it’s the hero!
Meal Prep Tips
There a few things to keep in mind if you want to meal prep this recipe successfully!
- Separate hot and cold items – I love using silicone cups to help make microwaving a breeze. Just remove the parts that don’t need to be microwaved, then add them back in when you’re ready.
- Use a container for the tzatziki – A standard little dressing container just won’t be big enough here, so opt for something bigger and resealable like this or use another silicone cup – just be careful to keep your container upright so it doesn’t spill!
- Keep the lettuce dry – Avoid soggy lettuce by keeping it separated from the other veggies, which are all a bit wet. You can even add a small piece of paper towel under the lettuce to really keep it crisp.
Ingredients and Substitutions
Here’s what you’ll need to recreate this Chicken Tzatziki Bowl at home:
- Chicken tenderloins – I went with tenderloins to keep the marinating and cooking process quick, but you can definitely go for breasts or thighs if you prefer. If you don’t have access to a grill, a grill pan, air fryer, or pan on the stovetop would work just fine.
- Rice – I used a bit of rice to make this bowl a hearty meal, but you can of course opt for a lower carb alternative like cauliflower rice or skip it altogether if you prefer. I included nutrition info links and barcodes for with and without rice.
- Lettuce – Green leaf or romaine are the way to go here, but you can also skip the lettuce if you prefer.
- Tomatoes – I used cherry tomatoes that I cut in half, but diced Roma tomatoes would be great too!
- Cucumbers – I’ve been obsessed lately with those packs of mini cucumbers that seem to be everywhere now. I just give them a quick slice on the mandolin and make it rain cucumber slices.
- Tzatziki dip – Okay, so while this is technically another recipe, but it’s suuuuper easy and you need just 3 additional ingredients beyond what’s already listed in the recipe card here – fresh dill, vinegar, and garlic.
- Pickled red onions – Totally optional, but if I have a batch of these in my fridge, you better believe I’m adding them to whatever bowl recipe I’m making! I love the pop of bright flavor and color they bring to any dish.
For the marinade, you only need a few simple ingredients:
- Greek yogurt – I used non-fat plain Greek yogurt since it’s what I had on hand, but a higher fat yogurt would work well too and make for a creamier marinade.
- Olive oil – This helps the marinade stretch, but it also helps keep the chicken from sticking to your grill when it’s time to cook.
- Lemon – We’re using both the zest and the juice for maximum lemon flavor.
- Spices – I went with rosemary, salt, pepper, and lemon pepper seasoning to really bring out those Mediterranean vibes.
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Recipe
Chicken Tzatziki Bowls
Quick marinated, grilled chicken tenderloins served with easy homemade tzatziki dip, lettuce, tomatoes, and cucumbers. Perfect for meal prep!
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 1 8.5 oz bag Ben's Original Ready Rice Jasmine, (240 grams)
- 1 1/2 cups Easy Tzatziki Dip, (12 fl oz)
- 6 cups romaine lettuce, shredded, (210 grams)
- 1 1/2 cups cherry tomatoes, halved, (110 grams)
- 1 1/2 cups cucumber, sliced, (180 grams)
- 1 cup fat free feta cheese, crumbled, (112 grams)
- Optional: pickled red onions
Marinade
- 1/4 cup plain non-fat Greek yogurt, (2 fl oz)
- 1/4 cup olive oil, (2 fl oz)
- 1 lemon, juiced and zested
- 1 tsp dried rosemary
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1/2 tsp oregano
Instructions
- Whisk marinade ingredients until well combined, then pour over chicken tenderloins in an airtight container, massaging the marinade to coat the chicken evenly. Cover and refrigerate for 30 minutes to 2 hours.
- After the chicken has marinated, pre-heat a grill to 400°F. Once grill is pre-heated, bunch up a paper towel with a pair of grill tongs, dip it in a bowl of vegetable oil (you need the higher smoke point of vegetable oil as opposed to olive oil), and then run it over the hot, clean grill grates to create a nonstick surface.
- Allow excess marinade to drip off the chicken before placing it in a single layer on the grill. Grill for 3-5 minutes per side, depending on the thickness of the chicken tenderloins, until cooked through. Remove from grill and set aside to rest.
- While the chicken rests, prepare rice according to package directions, then divide into 4 serving bowls.
- Layer lettuce, cherry tomatoes, and cucumbers on top of the rice. Add whole or chopped grilled chicken, then top with feta cheese, tzatziki dip, and pickled red onions (if desired).
Tips & Tricks
Nutrition Information
Calories: 380kcal (19%), Carbohydrates: 33g (11%), Protein: 37g (74%), Fat: 10g (15%), Cholesterol: 86mg (29%), Sodium: 752mg (33%), Potassium: 385mg (11%), Fiber: 2g (8%), Sugar: 6g (7%)
WITH RICE
WITHOUT RICE
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