Zesty Mediterranean Chicken Quinoa Bowls with Tzatziki Sauce
These Mediterranean Chicken Quinoa Bowls are fresh, filling, and bursting with flavor from juicy lemon-garlic chicken, creamy tzatziki, and tangy pickled onions! They’re perfect for a weeknight dinner or meal prep lunch you’ll actually look forward to.
Bowl Components
These Mediterranean chicken quinoa bowls are made up of four components: juicy Mediterranean chicken thighs, fluffy quinoa, homemade tzatziki, and pickled red onions! I also topped mine off with cherry tomatoes, but that is optional. You can add fresh herbs like parsley, dill or mint if you have them on hand!
Ingredients You Need
- Chicken Thighs: Boneless, skinless thighs stay juicy and soak up the marinade beautifully.
- Extra Virgin Olive Oil: Used in the marinade, quinoa, and tzatziki for richness and flavor.
- Lemon (Juice + Zest): Adds brightness to the chicken and tzatziki—don’t skip the zest!
- Garlic: Fresh garlic gives a strong, savory punch in both the chicken and sauce.
- Oregano, Cumin & Paprika: These Mediterranean spices create warmth and depth in the chicken.
- Greek Yogurt: Use full-fat plain Greek yogurt for the creamiest, most satisfying tzatziki sauce.
- English Cucumber: Ideal for tzatziki because it’s crisp and low in seeds.
- Red Onion: Thinly sliced and pickled in lime juice for a bright, tangy topping.
- Limes: Used for pickling the onion. Fresh juice works best!
- Quinoa: A protein-packed grain that serves as the base of the bowl. Use water or broth for cooking.
- Cherry Tomatoes (Optional): Add juicy freshness and extra color to each bowl.
How to Make Mediterranean Chicken Quinoa Bowls
For the full recipe and instructions, see below.
- Marinate the Chicken: Whisk together olive oil, lemon juice and zest, garlic, and spices in a bowl. Add the chicken thighs and toss to coat. Marinate for at least 30 minutes or up to 8 hours in the fridge.
- Cook Quinoa: Rinse quinoa under cool running water. Bring water or broth to a boil with a pinch of salt and olive oil, stir in quinoa, then reduce heat to low. Cover and simmer for 20–25 minutes until most of the water is absorbed. Remove from heat and steam with the lid on for 5 more minutes before fluffing.
- Make the Pickled Onions: Thinly slice a red onion and combine it with fresh lime juice and a pinch of salt. Let sit at room temperature for at least 30 minutes (or refrigerate for deeper flavor).
- Make the Tzatziki Sauce: In a bowl, mix Greek yogurt, diced cucumber, lemon juice, olive oil, garlic, salt, and dill. Chill until ready to use.
- Cook the Chicken: Heat a large skillet over medium-high heat. Cook marinated chicken for 5–6 minutes per side until golden and fully cooked. Let rest before slicing or chopping.
- Assemble the Bowls: Divide the cooked quinoa between 4 bowls. Top each with sliced chicken, pickled onions, and a generous spoonful of tzatziki. Garnish with cherry tomatoes or fresh herbs if desired.
Tips for Success
- Marinate ahead for maximum flavor. The longer the chicken marinates (up to 8 hours), the more flavor it develops. If you’re short on time, even 30 minutes will make a big difference.
- Use a clear lid for quinoa. You’ll need to keep the lid on during cooking, so a clear lid helps you spot when the liquid is absorbed without lifting it and releasing steam.
- Rest the chicken before slicing. Letting it sit for a few minutes keeps the juices in the meat, so it stays tender and flavorful.
- Prep ahead components. Make the quinoa, tzatziki, and pickled onions in advance. Then all you need to do is cook the chicken and assemble your bowls!
Frequently Asked Questions
Can I use chicken breasts instead of thighs?
Yes, just be careful not to overcook them! Chicken breasts are leaner and can dry out more easily. Pound them to an even thickness for quicker, more even cooking.
Is this Mediterranean bowl good for meal prep?
Definitely! Store the components separately and assemble when ready to eat, or keep the bowls pre-assembled without tzatziki and pickled onions and add them fresh when serving.
How long do the components last in the fridge?
The cooked chicken and tzatziki sauce will both last in the fridge for up to 4 days. The quinoa can be stored for up to 5 days, and the pickled onions can be stored for up to 1 week!
Mediterranean Chicken Quinoa Bowl Recipe
These Mediterranean Chicken Quinoa Bowls are fresh, filling, and bursting with flavor from juicy lemon-garlic chicken, creamy tzatziki, and tangy pickled onions! They’re perfect for a weeknight dinner or meal prep lunch you’ll actually look forward to.
Ingredients
Method
- Marinate the Chicken: In a large bowl, whisk together 1 tablespoon olive oil, 1 teaspoon salt, ½ teaspoon pepper, the juice and zest of 1 lemon, 1 teaspoon oregano, ½ teaspoon paprika, 1 teaspoon cumin, and 3 minced garlic cloves. Add 1.5 pounds boneless, skinless chicken thighs and toss to coat. Cover and refrigerate for at least 30 minutes or up to 8 hours.
- Cook the Quinoa: While the chicken marinates, rinse 1 cup dried quinoa under running water. In a saucepan, bring 1½ cups water or chicken broth, ¼ teaspoon salt (if using water), and 1 teaspoon olive oil to a boil. Stir in the quinoa, reduce the heat to low, cover, and simmer for 20-25 minutes or until most of the water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork before serving. (Yields about 3 cups cooked quinoa.)
- Make the Pickled Onions: Thinly slice 1 red onion and place it in a jar or bowl. Pour in the juice of 3 limes and add salt to taste. Stir to combine and let sit at room temperature for at least 30 minutes. For deeper flavor, refrigerate for a few hours or overnight.
- Make the Tzatziki Sauce: In a small bowl, stir together 1 cup full-fat Greek yogurt, ½ cup finely diced English cucumber, a squeeze of lemon juice, 1 teaspoon olive oil, 1 minced garlic clove, salt to taste, and a pinch of fresh or dried dill. Chill until ready to use.
- Cook the Chicken: Heat a large skillet over medium-high heat. Add the marinated chicken thighs and cook for 5–6 minutes per side, or until golden brown and fully cooked (internal temperature should reach 165°F). Let rest for a few minutes before slicing or chopping.
- Assemble the Bowls: Divide the cooked quinoa between four bowls. Top each with sliced chicken, a spoonful of pickled onions, and a generous dollop of tzatziki sauce.
- Serve: Garnish with cherry tomatoes, extra lemon zest or fresh herbs if desired. Serve warm and enjoy!
Nutrition
Notes
How long do the components last in the fridge? The cooked chicken and tzatziki sauce will both last in the fridge for up to 4 days. The quinoa can be stored for up to 5 days, and the pickled onions can be stored for up to 1 week!
