Greek Grilled Chicken Bowl with Tzatziki & Herbed Rice

How to Make It

1. 1

   Marinate the Chicken

   In a large bowl, whisk together 30ml olive oil, lemon juice, lemon zest, minced garlic, dried oregano, thyme, cumin, black pepper, and sea salt. Add chicken breasts and turn to coat thoroughly. Cover and refrigerate for a minimum of 30 minutes — or ideally up to 4 hours — to allow the lemon and herbs to tenderise the meat and develop authentic Greek flavour.

   Tip: The longer the chicken marinates, the more tender and flavourful it becomes. For meal prep, marinate overnight in the refrigerator.
2. 2

   Cook the Herbed Brown Rice

   Rinse 300g brown rice under cold water until the water runs clear. In a medium saucepan, bring 600ml low-sodium chicken broth to a boil. Add rice, reduce heat to low, cover tightly, and simmer for 30–35 minutes until all liquid is absorbed and rice is tender. Remove from heat, allow to steam covered for 5 minutes, then fluff with a fork and fold in chopped fresh parsley and a drizzle of remaining olive oil.

   Tip: Brown rice retains its bran layer, providing more fibre, B vitamins, and a lower glycaemic response than white rice — ideal for blood sugar management and satiety.
3. 3

   Prepare the Tzatziki

   Grate the 100g of cucumber onto a clean kitchen towel and squeeze out all excess moisture firmly — this step is critical to prevent a watery tzatziki. In a bowl, combine the squeezed cucumber with Greek yogurt, minced garlic, fresh dill, lemon juice, and olive oil. Stir well, season with a pinch of black pepper, then cover and refrigerate until ready to serve. Tzatziki actually improves after 30 minutes as the flavours meld.

   Tip: Using low-fat Greek yogurt keeps the tzatziki high in protein and lower in saturated fat while maintaining its creamy, authentic texture.
4. 4

   Prepare the Fresh Bowl Toppings

   While the rice cooks, prepare all fresh toppings: halve the cherry tomatoes, dice the cucumber, halve and rinse the kalamata olives to reduce sodium, and thinly slice the red onion. Soak red onion slices in a small bowl of cold water for 10 minutes, then drain — this mellows their sharpness significantly. Crumble the feta cheese and set all toppings aside in separate small bowls for easy assembly.

   Tip: Rinsing kalamata olives under cold water can reduce their sodium content by up to 25% — a small step with meaningful impact for heart health.
5. 5

   Grill the Chicken

   Remove chicken from the marinade and allow it to rest at room temperature for 5 minutes before grilling. Preheat a grill pan or outdoor grill to medium-high heat and lightly brush with a little olive oil. Grill chicken for 6–7 minutes per side, depending on thickness, until the internal temperature reaches 74°C (165°F) and clear grill marks have formed. Remove from heat and allow to rest for 5 minutes before slicing diagonally against the grain to retain juices.

   Tip: Resting the chicken before slicing allows the internal juices to redistribute, keeping each slice moist and flavourful. Never skip the rest period.
6. 6

   Assemble the Greek Bowls

   Begin each bowl with a layer of fresh baby spinach or mixed greens as the base — this adds micronutrients without significant calories. Spoon a generous portion of herbed brown rice over the greens. Arrange sliced grilled chicken on one side of the bowl. In distinct clusters, add the cherry tomatoes, diced cucumber, kalamata olives, and soaked red onion. Finish with a crumble of feta cheese and a generous dollop of tzatziki in the centre of the bowl.

   Tip: Building the bowl in distinct sections is a classic Mediterranean presentation style that allows each diner to mix flavours to their preference and makes the bowl visually vibrant and appetising.
7. 7

   Serve and Garnish

   Garnish each bowl with a light sprinkle of dried oregano, a few fresh dill fronds, and a wedge of lemon on the side for squeezing. Drizzle a small amount of extra virgin olive oil over the bowl if desired. Serve immediately while the chicken is warm and the vegetables are fresh and crisp.

   Tip: This bowl stores excellently for meal prep — keep components separate in airtight containers and assemble fresh. Tzatziki keeps refrigerated for up to 3 days; grilled chicken keeps for up to 4 days.