High-Protein Mediterranean Chicken Bowls

A bowl of chicken, chickpeas, cucumber, tomatoes, diced red onion and tzatziki sauce.

Cory Simpson

High-Protein Mediterranean Chicken Bowls

40–50g of protein, fresh Mediterranean flavors, and ready in 35 minutes—this is the kind of meal prep that actually makes your week easier.

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Prep Time 15

Cook Time 20

Total Time 35

Servings: 4

Calories: 552

Ingredients Method Nutrition Notes

Ingredients

For the Chicken

1.5–2 lbs chicken breast boneless & skinless
1 tbsp olive oil
Juice of 1 lemon
3 cloves garlic
1 tsp dried oregeno
1 tsp paprika
1/2 tsp salt
1/4 tsp black pepper

For the Base

1 cup rice uncooked
2 cups water or chicken broth

Toppings

1 cup cucumber diced
1 cup cherry tomatoes halved
1/4 red onion thinly sliced
1/2 cup kalamata olives sliced
1 cup chickpeas
crumbled feta cheese optional
chopped fresh parsley optional

High-Protein Tzatziki Sauce

1/2 cup Greek yogurt Plain
1/2 cup cottage cheese blended smooth
1/2 cucumber grated and squeezed dry
2 cloves garlic minced
1 tbsp lemon juice
1 tbsp fresh dill or 1 tsp dried dill
Pinch of salt

Method

Cook rice or quinoa according to package instructions.
Mix marinade ingredients and coat chicken.
Cook chicken 5–6 minutes per side until 165°F. Rest and slice.
Blend cottage cheese, then mix with remaining tzatziki ingredients.
Assemble bowls with rice, chicken, toppings, and sauce.

Nutrition

Calories: 552kcalCarbohydrates: 56gProtein: 50gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.02gCholesterol: 115mgSodium: 861mgPotassium: 1092mgFiber: 5gSugar: 6gVitamin A: 655IUVitamin C: 17mgCalcium: 128mgIron: 3mg

Notes

- Squeeze cucumber dry for thick sauce
- Chicken can be grilled, baked, or air fried
- Swap rice for cauliflower rice if desired

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