These Greek Chicken and Rice Bowls are perfect if you're looking for a nutritionally balanced dinner with all the flavors of Greece! A cucumber tomato salad made with lemon, herbs, and salty feta served with lemon garlic rice, juicy chicken, and tzatziki sauce or hummus. The best part is that you can meal prep most of it in advance so all that's left to do is assemble your bowls when dinner rolls around!
As a dietitian, I am inspired by flavors from all different cultures, but I almost always come back to Mediterranean food when I'm craving something with great flavor for busy weeknights. There's a reason the Mediterranean diet is one of the most studied diets for it's health benefits. The ingredients are mostly plants and things like olive oil which are high heart healthy fats. And I love a good dinner bowl. Mostly because they're so easy to customize, can be made in advance, and are an easy way to get in tons of nutrition.
My formula for a balanced bowl is a protein, a grain or starchy vegetable, a salad or something with colorful veggies, and a great topping like a sauce or dip. In this recipe, I like to make the protein (Greek Yogurt Marinated Chicken), grain (Lemon Garlic Rice), and salad (Tomato & Cucumber Greek Salad), and then just use store-bought tzatziki or hummus for topping.
If you like this recipe you may also enjoy my Greek Chicken Meatball Bowls or Greek Chicken Orzo Bake.
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Key Ingredient Notes and Substitutions
These Greek Chicken Bowls are made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom for measurements.
Greek Chicken Ingredients
- Plain Greek Yogurt - if you haven't tried chicken marinated in Greek yogurt before and the idea sounds strange, trust me! The lactic acid from the yogurt soaks into the meat and helps to tenderize the chicken and prevent it from drying out.
- Fresh Lemon - I use both the lemon juice and lemon zest. The juice helps add moisture and the zest is an easy way to add a lot of lemony flavor.
- Fresh Garlic - I like to finely mince or grate the garlic for this recipe. You can use garlic powder instead if you prefer.
- Extra-Virgin Olive Oil - another way to lock in moisture in the chicken and balance out the tangy Greek yogurt and lemon.
- Dried Oregano & Paprika - dried oregano and ground paprika add more flavor and some antioxidants. Some other herbs and spices that work well with this recipe are onion powder, cumin, chili powder, or coriander.
- Kosher Salt & Black Pepper - to tie everything together. Salt also helps to prevent the chicken from drying out because it draws out moisture.
- Chicken Breast - I typically use boneless skinless chicken breasts, but boneless chicken thighs will work too.
Greek Salad Ingredients
- English Cucumber - you'll use a whole cucumber for this salad. I don't peel mine and I like to dice it, but you can peel it or do slices or chunks if you prefer it that way. When it comes to the type of fresh cucumbers to use, crunchy cucumbers like English cucumbers or Persian cucumbers work best for this recipe. Both are crisp cucumbers with fewer seeds and thinner skin than regular cucumbers.
- Fresh Tomatoes - when it comes to type of tomatoes, I use grape tomatoes or cherry tomatoes and cut them into halves or quarters. With that said, any fresh tomato in season will work great. Juicy tomatoes add a pop of flavor and also contain vitamin C, potassium, and a powerful antioxidant called lycopene that helps protect cells from oxidative stress.
- Bell Pepper - bell pepper adds a sweet flavor and nutrients. I use a red peppers because they're my personal favorite. But you could use yellow, orange, or green bell peppers instead. Bell peppers provides vitamin C, vitamin A, and fiber.
- Red Onion - red onion adds a bit of sweetness and crunch. I dice my onions, but you can cut them into thin slices instead if you want. If you prefer a more mild onion flavor, use a shallot or soak your red onions in water for about 10 minutes and then give them a rinse before adding them to the salad.
- Fresh Herbs - this recipe calls for a combination of fresh parsley and fresh dill. If you want, you can also add fresh mint, fresh basil, or fresh oregano.
- Kalamata Olives - to add a briny saltiness and heart-healthy fats. You can use green olives or a combination instead. Feel free to leave the olives out if you don't like them.
- Feta Cheese - creamy feta cheese is a great way to add even more flavor to this delicious salad and the salty flavor pairs nicely with the fresh vegetables. I suggest using a block of feta cheese and either cutting it into small cubes with a knife or crumbling it yourself with your hands for the best flavor.
- Lemon Juice - fresh lemon juice adds brightness and enhances the flavor of the feta. It also contains vitamin C, an important nutrient for immune health.
- Red Wine Vinegar - a tangy and acidic vinegar. You'll only use a small amount but if you want a good substitute that has a more mild flavor, use white wine vinegar instead. I've even made similar recipes using balsamic vinegar and it's a bit sweeter but a good substitute.
- Extra-Virgin Olive Oil - a good olive oil balances out the vinegar and lemon.
- Dijon Mustard - just a little bit to emulsify the olive oil and lemon juice and add flavor.
- Garlic Powder & Dried Oregano - for an extra boost of flavor. Feel free to add some red pepper flakes if you want a little kick of spice.
- Kosher Salt & Black Pepper - to tie everything together.
Lemon Garlic Rice Ingredients
- Rice - I like to use jasmine rice for this recipe because it's fluffy and slightly sticky compared to regular long grain rice. You can use whatever your favorite rice is! Basmati rice or regular long-grain rice work. Brown rice has slightly more fiber than plain white rice but takes longer to cook.
- Fresh Lemons - fresh lemon juice adds moisture and the zest adds tons of lemon flavor. It also provides some vitamin C.
- Garlic Powder - I cook the rice with garlic powder so the flavor really gets into the rice. You can get garlic powder at most grocery stores. If you want to substitute with fresh garlic cloves, I suggest to grate or mine a couple cloves of garlic finely.
- Extra-Virgin Olive Oil - just a little bit of olive oil helps everything combine evenly and provides heart-healthy fatty acids that have been shown to support hormone health and brain health. You can use butter if you prefer a garlic butter rice.
- Parsley - chopped parsley adds a ton of fresh flavor and also some antioxidants. Feel free to substitute with different fresh herbs like basil, dill, or cilantro.
- Kosher Salt & Black Pepper - to tie everything together.
For Assembling the Bowls (optional)
- Tzatziki Sauce
- Hummus
- Your favorite greens
How to Make Greek Chicken and Rice Bowls
Below are the directions for how to make these Greek Chicken Rice Bowls with some photos that I hope are helpful. Check the recipe card at the bottom of this post for the full recipe.
- Step 1: In a bowl or baking dish, combine the chicken marinade ingredients including the Greek yogurt, olive oil, lemon juice, lemon zest, paprika, oregano, kosher salt and black pepper. Add the chicken and coat it in the marinade, making sure to rub it into the chicken really well. Let it marinate a minimum of 1 hour and maximum 24 hours. I aim for 4-8 hours to get the best flavor.
- Step 2: While the chicken is marinating, make the Greek salad. Mix the dressing ingredients. Chop the vegetables, herbs, and olives for your salad. I prefer to chop everything into small pieces, but some people prefer larger chunks. Either is fine! Add the vegetables, herbs and olives to a large bowl with the dressing and toss. Gently mix in the feta. Set aside.
- Step 3: Rinse the rice under cool water in a fine mesh strainer to get rid of some of the excess starch. Then add the rinsed rice, water, extra-virgin olive oil, garlic powder, kosher salt, and black pepper to a saucepan. Give it a stir and bring to a boil over medium-high heat. Once boiling, give it another stir, reduce heat to low, and cover with a tight-fitting lid. Let simmer for 15 minutes or according to the timing on the package.
- Step 4: Remove the rice from the heat and let it sit at least 10 minutes with the lid on. Then fluff the rice with a fork and add the parsley, lemon zest, and lemon juice. Mix it to combine and add more salt as needed.
Step 5: To cook the chicken in the oven, preheat the oven to 425℉ (218°C). Line a baking sheet with parchment paper for easy clean up. Add the chicken in a single layer. Bake the chicken for 18-25 minutes, flipping halfway through and again at the end for best results. Cooking time will vary depending on your oven and the thickness of the chicken. Smaller chicken breasts will cook quicker than large ones. The chicken is done when the internal temperature is 165℉ (75°C). Let the chicken sit at least 10 minutes after it comes out of the oven. This helps the juices redistribute into the chicken to prevent it from drying out. Cut the chicken against the grain.
Step 6: Assemble your bowls with the rice, tomato and cucumber salad, chicken and your favorite greens. Add your favorite toppings like tzatziki sauce and hummus.
Hint: The trick to making this recipe is timing! Make the Greek salad and while the chicken marinates. Then pre-heat your oven and start boiling the water for your rice. Cook the rice and chicken so everything is ready around the same time. And you can cook the chicken in a skillet, air fryer, or grill instead. Oven is easiest for me on a busy weeknight because I don't have a grill and my air fryer is really small. And I usually don't feel like cleaning my skillet or standing over it, but do whatever is easiest and most comfy for you!
Dietitian Tip
If you want to get even more fiber into this meal, use brown rice or quinoa for the grain. Timing will vary a bit so be sure to use the instructions on the package when cooking it. You could even use roasted baby potatoes to replace the rice! I alternate between having this meal with rice or potatoes and love both options.
Variations For Greek Chicken and Rice Bowls
One of the great things about these Greek Chicken Bowls is you can customize the recipe to your liking. Below are some suggestions.
- Replace the rice - replace the lemon rice with roasted baby potatoes, brown rice, or cauliflower rice.
- Change up the chicken - replace the chicken breast with chicken thighs or chicken feta meatballs.
- Add more fiber - if you want to get in more fiber, replace the cucumber tomato salad with a chickpea cucumber salad, quinoa chickpea salad, white bean salad, or lentil quinoa salad.
Storage for Greek Chicken and Rice Bowls
I suggest storing the components of this recipe separately
- Refrigerator - store in the fridge in an airtight container for up to 3-4 days.
Expert Tips
- Let the chicken marinate at least 30 minutes. Ideally, it will marinate for a few hours so if you can get that going in the morning that's even better for flavor.
- Be sure to coat the chicken in the marinade really well, rubbing it into the chicken on all sides.
- You can cook the chicken in a skillet, air fryer, or grill instead. Oven is easiest for me on a busy weeknight because I don't have a grill and my air fryer is really small. And I usually don't feel like cleaning my skillet or standing over it, but do whatever is easiest and most comfy for you!
- I like to chop everything for the salad into pretty small pieces so everything is around the same size.
- Remove some of the seeds from the cucumber to get rid of some of the extra moisture. Because if not, once that cucumber touches some salt, will start releasing lots of extra liquid and dilute the salad (trust me, I know from lots of experience 😱)
- If you're making the Greek salad in advance, wait to add the feta right before serving and give it another toss before serving.
- Add even more flavor to your rice by cooking it in chicken broth. If doing so, you can still add the extra garlic powder & black pepper but probably won't need the extra salt.
- Serve everything family style and have lemons on the side for people to squeeze over everything.
FAQ
While healthy means something different to everyone, these are a nutrient-rich dinner. The lean chicken provides protein and other important nutrients like zinc and iron. The Greek salad is made with lots of colorful vegetables and herbs that provide antioxidants, vitamins C and K, and potassium. And the rice provides a carbohydrate source. Topping it with hummus adds some plant-based protein and fiber, and tzatziki adds calcium and phosphorus.
If you don't eat rice, some other grains that work great are quinoa chickpea salad, or couscous. I often have this bowl with roasted baby potatoes as my carb instead.
Absolutely! Just be aware they may take a little longer to cook, but a lot of people prefer chicken thighs because they are more forgiving and flavorful. I have made this recipe with either chicken thighs or breasts and both are great. Nutritionally, chicken breast is a bit more lean, but there's not a huge nutritional difference and both are good sources of protein.
Related
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Perfect for Pairing
These are my favorite dishes to serve with Greek Chicken and Rice Bowls:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Greek Chicken and Rice Bowls
Equipment
- 1 saucepan
Ingredients
For Greek Chicken
- 1 lb boneless, skinless chicken breast (or thighs)
- 2 tablespoon Greek yogurt
- 1 tablespoon extra virgin olive oil
- ½ large lemon, juice and zest (or 1 small), ~2 tablespoon juice and ½ tablespoon zest
- 3 cloves garlic, minced or grated
- 2 teaspoon dried oregano
- 1 teaspoon paprika
- ¾ teaspoon kosher salt
- ¼ teaspoon black pepper
Cucumber Tomato Salad Ingredients
- ½ an English cucumber
- ½ cup cherry tomatoes
- ½ a bell pepper
- ¼ a red onion (~¼ cup)
- ¼ cup fresh herbs (I use dill, parsley, and mint)
- 2 tablespoon kalamata olives
- 2 tablespoon feta cheese (more as desired)
- 1-2 teaspoon red wine vinegar
- ½ a large lemon, juice and zest (or 1 small), ~2 tablespoon juice and ½ tablespoon zest
- 1½ tablespoon extra virgin olive oil
- ½ teaspoon dijon mustard
- ¼ teaspoon garlic powder
- ¼ teaspoon dried oregano
- ¼ teaspoon kosher salt (more to taste)
- dash black pepper
For Lemon Rice
- 1 cup jasmine rice, uncooked
- 2 cups water
- 1 tablespoon extra virgin olive oil
- ½ teaspoon garlic powder (or 2 cloves garlic, grated or finely minced)
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ½ a large lemon (or 1 small), ~2 tablespoon juice and ½ tablespoon zest
- ½ cup fresh parsley chopped
For Serving (optional)
- tzatziki sauce
- hummus
- your favorite greens
Instructions
- In a bowl or baking dish, combine the chicken marinade ingredients. Add the chicken and coat it in the marinade, making sure to rub it into the chicken really well. Let it marinate a minimum of 1 hour and maximum 24 hours. I aim for 4-8 hours to get the best flavor.
- While the chicken is marinating, make the Greek salad. Mix the dressing ingredients. Chop the vegetables, herbs, and olives. Add the vegetables, herbs and olives to a large bowl with the dressing and toss. Gently mix in the feta.
- Rinse the rice. Then add the rice, water, extra-virgin olive oil, garlic powder, kosher salt, and black pepper to a saucepan. Bring to a boil over medium-high heat. Reduce heat to low, cover, and simmer 15 minutes or according to the timing on the package.
- Remove the rice from the heat and let it sit at least 10 minutes with the lid on. Fluff the rice with a fork and add the parsley, lemon zest, and lemon juice. Mix it to combine and add more salt as needed.
- To cook the chicken in the oven, preheat the oven to 425℉ (218°C). Line a baking sheet with parchment paper for easy clean up. Add the chicken in a single layer. Bake the chicken for 18-25 minutes, until the internal temperature is 165℉ (75°C). Cooking time will vary depending on your oven and the thickness of the chicken. Let the chicken sit at least 10 minutes after it comes out of the oven. This helps the juices redistribute into the chicken to prevent it from drying out. Cut the chicken against the grain.
- Assemble your bowls with the rice, tomato and cucumber salad, chicken, and your favorite greens. Add your favorite toppings like tzatziki sauce and hummus.
Notes
- Let the chicken marinate at least 30 minutes. Ideally, it will marinate for a few hours so if you can get that going in the morning that's even better for flavor.
- Be sure to coat the chicken in the marinade really well, rubbing it into the chicken on all sides.
- You can cook the chicken in a skillet, air fryer, or grill instead. Oven is easiest for me on a busy weeknight because I don't have a grill and my air fryer is really small. And I usually don't feel like cleaning my skillet or standing over it, but do whatever is easiest and most comfy for you!
- I like to chop everything for the salad into pretty small pieces so everything is around the same size.
- Remove some of the seeds from the cucumber to get rid of some of the extra moisture. Because if not, once that cucumber touches some salt, will start releasing lots of extra liquid and dilute the salad (trust me, I know from lots of experience 😱)
- If you're making the Greek salad in advance, wait to add the feta right before serving and give it another toss before serving.
- Add even more flavor to your rice by cooking it in chicken broth. If doing so, you can still add the extra garlic powder & black pepper but probably won't need the extra salt.
- Serve everything family style and have lemons on the side for people to squeeze over everything.
- Refrigerator - store in the fridge in an airtight container for up to 3-4 days.
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