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–+ servings

Herb Chicken and Bulgur Bowl Recipe

Healthy Mediterranean chicken bowl with lemon-herb chicken, rice, veggies, feta, olives & tzatziki. Meal-prep friendly & kid-approved.
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 2 hours 30 minutes
Servings: 1
Course: Dinner, Lunch, Meal Prep
Cuisine: Greek, Mediterranean
Calories: 485
Ingredients Method Nutrition Notes

Ingredients
  

For the Greek Chicken
  • 2 pounds chicken breasts or thighs, diced - Thighs stay juicier
  • 3 tablespoon olive oil -
  • Juice of 2 - lemons - Fresh is best
  • 4 cloves garlic, minced -
  • 2 tablespoon dried oregano - Flavor base
  • 1 teaspoon dried basil -
  • 1 teaspoon salt -
  • ½ teaspoon black pepper -
For the Bowls
  • 3 cups cooked rice - White, brown, or quinoa
  • 2 cups cherry tomatoes, halved -
  • 2 - cucumbers, diced - Plus 1 grated (optional Kai trick)
  • 1 - red onion, thinly sliced -
  • 1 cup kalamata olives - Pitted
  • 1 cup feta cheese, crumbled -
  • - - fresh parsley or dill - Garnish
For the Tzatziki
  • 1 cup Greek yogurt - Whole milk best
  • 1 - cucumber, grated and squeezed dry - MUST squeeze water out
  • 2 cloves garlic, minced -
  • 1 tablespoon lemon juice -
  • 1 tablespoon fresh dill -
  • - - salt & pepper - To taste

Method
 

  1. Mix olive oil, lemon juice, garlic, oregano, basil, salt, and pepper. Add diced chicken and coat completely. Marinate at least 2 hours or overnight.
  2. Heat skillet over medium-high. Remove chicken from marinade, shake excess off, and cook 6–8 minutes until browned and 165°F. Set aside.
  3. Prepare rice according to package directions. Optional: toss warm rice with olive oil + lemon to prevent clumping.
  4. Slice onions, dice cucumbers, halve tomatoes, drain olives, crumble feta.
  5. Grate cucumber, squeeze out ALL liquid. Mix with yogurt, garlic, lemon, and dill. Season with salt and pepper. Chill.
  6. Divide rice among 6 containers. Top with chicken, tomatoes, cucumbers, onions, olives, and feta. Pack tzatziki separately. Garnish with fresh herbs.

Nutrition

Calories: 485kcalCarbohydrates: 42gProtein: 36gFat: 20gSaturated Fat: 6gCholesterol: 115mgSodium: 780mgFiber: 3gSugar: 5g

Notes

Nutrition information is automatically calculated and should be considered an approximation. Actual values may vary based on specific ingredients used and portion sizes

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