Description
Delicious Mediterranean chicken bowls featuring marinated chicken, fresh vegetables, and creamy tzatziki sauce.
Ingredients
Scale
- 1¼ pounds small chicken breasts
- ¼ cup olive oil (for marinade)
- 1 tablespoon lemon zest
- 2 tablespoons lemon juice (for marinade)
- 2 tablespoons honey
- 1 teaspoon garlic powder
- 1½ teaspoons dried oregano
- 1½ teaspoons dried basil
- 1 teaspoon salt (for marinade)
- ¼ teaspoon black pepper
- ½ teaspoon red pepper flakes
- 2 cups cooked rice or quinoa
- 2 cups grape or cherry tomatoes (halved)
- 2 cups cucumber (diced)
- 4 cups romaine lettuce (shredded)
- 1 cup red onion (sliced)
- ½ cup feta cheese
- 1 cup plain Greek yogurt
- ½ cup cucumber (grated, for tzatziki)
- 1 tablespoon lemon juice (for tzatziki)
- 1 tablespoon olive oil (for tzatziki)
- 1 teaspoon minced garlic
- ¼ teaspoon salt (for tzatziki, or to taste)
- 1 tablespoon fresh dill (chopped)
Instructions
- Whisk together olive oil, lemon juice, lemon zest, honey, garlic powder, oregano, basil, salt, pepper, and red pepper flakes in a medium bowl until well combined.
- Pound chicken breasts to an even thickness of about 3/4 inch using a meat mallet.
- Place chicken in a shallow dish or resealable bag, pour marinade over it, and refrigerate for at least 30 minutes (up to 2 hours for best results).
- Make tzatziki by mixing Greek yogurt, grated cucumber (squeeze out excess moisture first), lemon juice, olive oil, minced garlic, salt, and fresh dill in a bowl. Refrigerate until ready to serve.
- Cook rice or quinoa according to package directions. While cooking, chop all vegetables – tomatoes, cucumber, romaine lettuce, and red onion.
- Preheat air fryer to 380°F.
- Remove chicken from marinade, letting excess drip off. Arrange in a single layer in the air fryer basket without overcrowding.
- Cook chicken for about 10 minutes, flipping halfway through, until internal temperature reaches 165°F.
- Let chicken rest for 5 minutes before slicing.
- Assemble bowls by dividing rice or quinoa among four bowls, topping with fresh vegetables, sliced chicken, tzatziki sauce, and feta cheese.
Notes
- For best flavor, marinate the chicken for the full 2 hours.
- Adjust seasonings in the tzatziki to taste.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Dinner
- Method: Air Fryer
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 500
- Sugar: 5g
- Sodium: 800mg
- Fat: 22g
- Saturated Fat: 4g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 90mg