Include in Print View:

Greek Protein Bowls with Tzatziki

protein bowl recipe with quinoa, chicken, Greek salad and tzatziki sauce

Zesty, protein-packed quinoa bowls with vibrant colour and fresh Greek flavour. These bowls are perfect as they are, drizzled with homemade tzatziki and fresh lemon, or wrap everything up in a whole wheat pita to take on the go.

What we love about this protein bowl recipe

Protein: This bowl is packed with 72 grams of protein from quinoa, chicken, feta cheese, and the yogurt in the tzatziki

Healthy carbs: We swapped out white rice for quinoa and rely on the fresh vegetables to provide the energy in this bowl

Flavour factor: This bowl is saturated with fresh lemon, garlic and herbs. Every bite not only screams flavour, but also nutrition

Satiating: This recipe will keep you feeling full without spiking blood sugar. Due to the high fibre and protein in this Greek-style Protein Bowl, you won’t feel like you need a nap after you eat

Quick and easy: This bowl has many components but is surprisingly quick and easy to make. While the chicken is cooking, you will get the quinoa started. While both of those are cooking, you quickly make up the tzatziki and Greek salad. With some good time management, they all come together at the same time

Ingredients you will need

Greek salad: Chopped bell peppers, cucumber, feta cheese, cherry tomatoes, red onion, black olives, olive oil, lemon, parsley. You can customize this salad as you prefer, leaving out or substituting ingredients to suit your taste

Roasted lemon chicken: Cubed chicken breast marinated in olive oil, salt, pepper, chopped parsley, and fresh lemon juice. Spread the chicken out on a baking sheet and roast for 30 minutes, flipping over half way. You can also fry the chicken in a pan on the stove

Quinoa with veggies: Cook quinoa according to package directions. We used 1/2 cup dry quinoa, cooking it in 1 cup of water. We started by cooking diced carrots, garlic and onion in the pot first, until tender and onions translucent. Then we added the water and quinoa, brought it to a boil, reduced the heat to a simmer, and cooked it for 20 minutes while the chicken was roasting

Tzatziki: Simply crush and mince a clove of garlic and add it to 1 cup of plain Greek yogurt. Stir in 1 Tbsp fresh or dried dill, juice from 1/4 lemon, 2 tablespoons of olive oil and about an inch of finely chopped cucumber (leave the peel on!), This zesty dip pairs perfectly with chicken and, if you have any leftover, use it as a veggie dip!

Greek salad and tzatziki sauce
How to make homemade tzatziki sauce
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Courses:
Cooking Temp: 400  F
Servings: 2
Description

Zesty, protein-packed bowls with all the fresh, Greek flavours and topped with homemade tzatziki sauce

Ingredients
    For the chicken
  • 2 chicken breast
  • 3 Tbsp olive oil
  • 1/4 lemon (juiced)
  • 1/4 tsp sea salt
  • black pepper to taste
    • For the quinoa
  • 1/2 cup uncooked quinoa
  • 1 cup water
  • 1 carrot
  • 1/4 yellow onion
  • 1 garlic clove
    • For the Greek salad
  • 1/2 red bell pepper
  • 1/2 yellow or green bell pepper
  • 1/2 cucumber
  • 8 black olives (pitted)
  • 1/4 red onion
  • 1/2 cup feta cheese
  • 1/2 lemon (juiced)
  • 2 Tbsp fresh parsley
  • 2 Tbsp olive oil
    • for the tzatziki
  • 1 cup plain Greek yogurt
  • 1 Tbsp fresh or dried dill
  • 1 garlic clove
  • 2 Tbsp olive oil
  • 1 inch finely chopped cucumber with peel
  • 1/4 lemon (juiced)
    • for serving
  • extra parsley and/or dill
  • lemon wedges
Instructions
    For the chicken
  1. 1
    Preheat the oven to 400F and line a baking sheet with parchment paper
  2. 2
    Cube the chicken and add it to a mixing bowl. Coat it with the olive oil, lemon juice, salt, pepper, and mix well to coat
  3. 3
    Bake for 30 minutes, stirring it at the halfway point. It is ready when it starts to brown around the edges. Remove from the oven and set aside
    4. For the quinoa
  4. 4
    While the chicken is cooking, chop the carrot, onion, and garlic and add it to a small pot on the stovetop with some olive oil. Cook the veggies for 5-8 minutes until the carrot is tender and the onion is translucent
  5. 5
    Add in 1 cup of water and 1/2 cup dry quinoa. Cover the pot with a lid and raise the heat to bring it to a boil. As soon as it boils, reduce the heat to a simmer and cook it for 20 minutes or according to the quinoa package directions. If you feel it is drying out before 20 minutes, add up to 1/4 cup more of water. Once cooked, fluff it with a fork
    6. For the Greek salad
  6. 6
    While the chicken and quinoa are cooking, chop the veggies for the Greek salad and toss them in a bowl with olive oil, parsley, feta cheese, and lemon juice. You can customize this salad to include more of or eliminate any of the ingredients
    7. For the tzatziki
  7. 7
    Mix all the ingredients in a bowl and keep in the fridge until ready to serve
    8. Assembling the bowls
  8. 8
    Divide each of the finished components into 2 and scoop each into a big bowl. Essentially, you will have a small pile each of quinoa, chicken, Greek salad in the bowl. Spoon some tzatziki onto the chicken, garnish with more fresh parsley or dill, and a lemon wedge
Read it online: https://hellomeno.ca/recipe/greek-protein-bowls-with-tzatziki/
Jen Casey
Holistic Nutritionist