Description
Prepare tender, flavorful chicken using a simple Greek yogurt marinade, then assemble it into satisfying, high-protein bowls with your choice of grains and fresh vegetables.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
- 1 cup plain Greek yogurt (full-fat or 2%)
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- For the Bowls:
- 2 cups cooked quinoa or brown rice
- 2 cups mixed greens or spinach
- 1 cup chopped cucumber
- 1 cup halved cherry tomatoes
- 1/2 cup crumbled feta cheese (optional)
- For Serving: Tzatziki sauce or extra lemon wedges
Instructions
- Combine the Greek yogurt, lemon juice, olive oil, minced garlic, oregano, thyme, salt, and pepper in a medium bowl. Mix well to create the marinade.
- Add the cut chicken pieces to the marinade. Toss until every piece is fully coated.
- Cover the bowl and refrigerate for at least 2 hours, or preferably up to 8 hours, to allow the yogurt to tenderize the meat.
- Preheat your grill to medium-high heat or preheat your oven to 400°F (200°C). If baking, lightly grease a sheet pan.
- Remove the chicken from the marinade, shaking off any excess. Discard the remaining marinade.
- Cook the chicken: If grilling, place chicken on oiled grates and cook for 5-7 minutes per side until cooked through (internal temperature reaches 165°F). If baking, spread the chicken in a single layer on the sheet pan and bake for 18-22 minutes, flipping halfway, until cooked through.
- Assemble the bowls: Divide the cooked quinoa or rice among four bowls.
- Top the grain base with mixed greens, cucumber, and cherry tomatoes.
- Place the cooked Greek yogurt marinated chicken on top of the vegetables.
- Garnish with crumbled feta cheese, if using, and serve immediately with tzatziki sauce or a squeeze of fresh lemon juice.
Notes
- The acid in the yogurt breaks down tough muscle fibers, resulting in very tender chicken. Do not rinse the chicken before cooking.
- For meal prepping, store the cooked chicken, grains, and fresh vegetables separately. Assemble just before eating to keep the greens crisp.
- If you prefer a sheet pan meal, toss chopped bell peppers and red onion with the chicken before baking on the same pan.
- Prep Time: 15 min
- Cook Time: 20 min
- Category: Lunch
- Method: Grilling or Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 7
- Sodium: 450
- Fat: 15
- Saturated Fat: 5
- Unsaturated Fat: 10
- Trans Fat: 0
- Carbohydrates: 35
- Fiber: 4
- Protein: 45
- Cholesterol: 120