Description
A delicious and easy meal prep recipe featuring marinated chicken thighs, fluffy rice, and creamy lemon tzatziki. This high-protein bowl is perfect for busy weeknights and tastes great cold or reheated.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken thighs
- 3 tablespoons extra virgin olive oil
- ½ cup plain Greek yogurt (full fat)
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 3 cloves garlic, minced
- 1 teaspoon Dijon mustard
- 1 teaspoon kosher salt (for chicken)
- Black pepper to taste
- 1 cup thick Greek yogurt (for tzatziki)
- 1 large English cucumber
- 2 tablespoons fresh dill, chopped
- Zest of 1 lemon
- 1 tablespoon lemon juice (for tzatziki)
- 1 small clove garlic, minced (for tzatziki)
- ½ teaspoon salt (for tzatziki)
- 1 cup long-grain white rice (dry)
- 2 cups water or broth
- ½ cup crumbled feta cheese
- ½ cup pitted Kalamata olives
- 1 cup cherry tomatoes, halved
- ¼ cup red onion, thinly sliced
- Fresh parsley for garnish
Instructions
- In a medium bowl, whisk together olive oil, Greek yogurt, lemon juice, minced garlic, dried oregano, Dijon mustard, salt, and pepper to create the marinade.
- Add chicken thighs to the marinade and toss to coat. Let sit in the fridge for 30 minutes to 1 hour for best flavor, or cook immediately.
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and arrange chicken in a single layer. Bake for 20-25 minutes until internal temperature reaches 165°F.
- While chicken bakes, rinse 1 cup of rice until water runs clear. Combine with 2 cups water in a saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes. Let sit covered for 5 minutes, then fluff with a fork.
- Grate the cucumber and squeeze out excess liquid using a clean kitchen towel or cheesecloth.
- In a separate bowl, combine thick Greek yogurt, squeezed cucumber, lemon zest, lemon juice, minced garlic, chopped dill, and salt. Whisk until smooth.
- Prep vegetables: halve tomatoes, slice red onion and soak in cold water for 10 minutes to mellow flavor, crumble feta, and pit olives.
- Assemble bowls by adding rice, sliced chicken, a dollop of tzatziki, and vegetables. Garnish with parsley and extra olive oil if desired.
Notes
Squeeze the cucumber thoroughly to prevent watery tzatziki. Soak red onions in cold water to reduce sharpness. The tzatziki tastes better if made a day ahead. Do not freeze assembled bowls as the yogurt separates; store in the fridge for up to 4 days.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6
- Sodium: 520
- Fat: 18
- Saturated Fat: 7
- Carbohydrates: 40
- Fiber: 3
- Protein: 35
Keywords: Greek chicken bowl, meal prep, tzatziki, healthy dinner, high protein, chicken thighs, lemon yogurt sauce, easy weeknight dinner