Description
A quick and vibrant weeknight dinner featuring juicy chicken thighs, fluffy basmati rice, and a cool, tangy homemade tzatziki sauce. This high-protein, gluten-free bowl is perfect for meal prep and ready in under 30 minutes.
Ingredients
Scale
- 1 lb boneless, skinless chicken thighs
- 1 cup basmati rice
- 1.5 cups water or broth
- 1 large English cucumber
- 1 cup Greek yogurt (full-fat or 2%)
- 3 cloves garlic, minced
- 1/4 cup fresh dill, chopped
- 1 lemon (zest and juice)
- 2 tbsp olive oil, divided
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced (optional)
- 1 tsp salt, divided
- 1/2 tsp dried oregano
- 1/2 tsp black pepper
- Red pepper flakes (optional, for heat)
Instructions
- Prep the cucumber: Peel and grate the cucumber. Place in a fine-mesh strainer, sprinkle with 1/2 tsp salt, and let sit for 10 minutes to draw out moisture. Squeeze firmly to remove excess liquid.
- Make the tzatziki: In a bowl, combine the squeezed cucumber, Greek yogurt, 1 minced garlic clove, chopped dill, lemon zest, lemon juice, 1 tbsp olive oil, and a pinch of salt. Mix well and set aside.
- Cook the rice: Rinse the basmati rice until water runs clear. Combine rice and water/broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
- Cook the chicken: Heat 1 tbsp olive oil in a large skillet over medium-high heat. Pat chicken dry and season with salt, pepper, oregano, and remaining garlic. Cook for 4-5 minutes per side until golden and internal temperature reaches 165°F.
- Rest the chicken: Remove chicken from the pan and let rest for 5 minutes before slicing.
- Assemble the bowls: Spoon rice into bowls, top with sliced chicken, cherry tomatoes, diced cucumber, and red onion. Drizzle generously with tzatziki sauce and garnish with extra dill or sumac.
Notes
Ensure the cucumber is thoroughly squeezed to prevent watery tzatziki. Rinse rice to keep grains fluffy. Let chicken rest to retain juices. For a spicy version, add jalapeños or red pepper flakes to the sauce or chicken. Can be stored in the fridge for up to 3 days; reheat rice with a splash of water.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl
- Calories: 475
- Sugar: 4
- Sodium: 650
- Fat: 18
- Saturated Fat: 5
- Carbohydrates: 45
- Fiber: 2
- Protein: 35
Keywords: chicken tzatziki rice bowl, greek chicken recipe, healthy weeknight dinner, meal prep ideas, creamy chicken bowl, gluten-free dinner, high protein meal