Name: High-Protein Greek Chicken Rice Bowl
Prep time: 20 min
Cook time: 18 min
Total time: 38 min
Yield: 4
Ingredients: 680 g chicken thighs (boneless and skinless); 60 g Greek yogurt; 15 ml olive oil; 1 piece lemon (zest and juice); 3 clove garlic (minced); 2 tsp oregano (dried); 1 tsp paprika (sweet); 1 tsp garlic powder; salt (to taste); black pepper (to taste); 220 g cucumber (finely diced); 150 g bell pepper (finely diced); 60 g red onion (finely diced); 180 g cherry tomatoes (quartered); 35 g olives (chopped); 60 g feta cheese (crumbled); 10 ml olive oil; 10 ml red wine vinegar; 10 g parsley (chopped); oregano (dried, pinch); salt (to taste); black pepper (to taste); 120 g cucumber (grated and squeezed dry); 220 g Greek yogurt; 5 ml olive oil; 10 ml lemon juice; 1 clove garlic (finely grated); 6 g dill (chopped); salt (to taste); black pepper (to taste)

High-Protein Greek Chicken Rice Bowl

This high-protein Greek chicken rice bowl combines marinated chicken, crunchy salad, and cool tzatziki in one practical meal. It is built for weekday lunches and easy dinner prep, while keeping the bright lemon-garlic profile of a classic Greek-style bowl.

Why This Recipe Works

The yogurt-lemon marinade tenderizes chicken thighs and helps browning in the pan. A separate chopped salad keeps texture fresh, and tzatziki adds creaminess without relying on heavy sauces.

Rice provides the carb base so each serving works as a complete main meal.

How To Make It Smoothly

Marinate chicken first, then prep the salad and tzatziki while it cooks. Let the chicken rest before slicing so juices stay in the meat.

For meal prep, store rice, chicken, salad, and tzatziki in separate containers and assemble just before serving.

Storage and Swaps

Store cooked chicken and rice up to 3 days in the fridge. Keep salad and tzatziki chilled separately for best texture.

You can swap chicken for shrimp or firm tofu. For vegetables, rotate with spinach, peas, mushrooms, onions, courgette, green beans, broccoli, frozen mixed veg, or tenderstem broccoli.

Serving & Goal Fit

One serving is one-quarter of the recipe (one full bowl).

Training day: add 50 g cooked rice or one piece of fruit.

Rest day: reduce carbs slightly by using 50 g less cooked rice per bowl.

Protein swaps: shrimp or tofu work well with the same marinade profile.

Vegetable swaps: broccoli, green beans, spinach, peas, mushrooms, onions, courgette, frozen mixed veg, or tenderstem broccoli.