There’s something incredibly satisfying about a meal that feels fresh, nourishing, and packed with flavor all at once. Imagine sitting down to a vibrant bowl layered with tender chicken, crisp vegetables, creamy tzatziki, and wholesome grains—every bite cool, tangy, and protein-rich. That’s exactly what this Ultimate Tzatziki Chicken Salad High Protein Bowl delivers.

Inspired by Mediterranean flavors and built for modern, balanced eating, this bowl transforms classic tzatziki elements into a complete, satisfying meal. It’s perfect for busy weekdays, post-workout lunches, or easy meal prep. With lean protein, fiber-rich grains, and fresh herbs, this bowl is as energizing as it is delicious. Once you try it, it may become your go-to high-protein lunch.

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Why You’ll Love This High Protein Bowl

This bowl checks all the boxes for flavor, nutrition, and convenience.

• High in protein for sustained energy

• Creamy and refreshing without heaviness

• Loaded with fresh vegetables

• Perfect for meal prep

• Balanced with healthy fats and fiber

• Naturally gluten-free if using quinoa or rice

The creamy tzatziki dressing brings everything together while keeping the dish light and bright.

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Ingredients You’ll Need

Fresh, wholesome ingredients make this bowl both satisfying and vibrant.

For the Chicken

• 2 large chicken breasts (about 450 g)

• 1 tablespoon (15 ml) olive oil

• 1 teaspoon (5 g) dried oregano

• 1/2 teaspoon (3 g) salt

• 1/4 teaspoon (1 g) black pepper

• 1/2 teaspoon (2 g) garlic powder

For the Tzatziki Dressing

• 1 cup (240 g) plain Greek yogurt

• 1 cup (150 g) cucumber, finely grated and drained

• 2 tablespoons (30 ml) fresh lemon juice

• 2 tablespoons (30 ml) olive oil

• 2 cloves (6 g) garlic, minced

• 2 tablespoons (8 g) fresh dill, chopped

• 1/2 teaspoon (3 g) salt

• 1/4 teaspoon (1 g) black pepper

For the Bowl Base

• 2 cups (300 g) cooked quinoa or brown rice

• 1 cup (150 g) cherry tomatoes, halved

• 1 cup (150 g) cucumber, diced

• 1/4 cup (40 g) red onion, thinly sliced

• 1/4 cup (40 g) crumbled feta cheese (optional)

• 2 tablespoons (8 g) chopped fresh parsley

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Step-by-Step Instructions

Step 1: Cook the Chicken

Preheat a skillet over medium heat.

Rub the chicken breasts with:

• 1 tablespoon (15 ml) olive oil

• 1 teaspoon (5 g) oregano

• 1/2 teaspoon (3 g) salt

• 1/4 teaspoon (1 g) black pepper

• 1/2 teaspoon (2 g) garlic powder

Cook for 6–7 minutes per side until internal temperature reaches 165°F (74°C). Remove from heat and allow to rest for 5–10 minutes before slicing.

Resting keeps the chicken juicy and tender.

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Step 2: Prepare the Tzatziki

Grate 1 cup (150 g) cucumber and squeeze out excess liquid using a clean towel.

In a bowl, mix:

• 1 cup (240 g) Greek yogurt

• Grated cucumber

• 2 tablespoons (30 ml) lemon juice

• 2 tablespoons (30 ml) olive oil

• 2 cloves (6 g) garlic

• 2 tablespoons (8 g) fresh dill

• 1/2 teaspoon (3 g) salt

• 1/4 teaspoon (1 g) black pepper

Stir until smooth and creamy. Chill until ready to use.

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Step 3: Assemble the Bowl

Divide 2 cups (300 g) cooked quinoa or brown rice among serving bowls.

Top with:

• Sliced chicken

• Cherry tomatoes

• Diced cucumber

• Red onion

• Fresh parsley

• Optional feta

Spoon a generous portion of tzatziki over the top.

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Step 4: Serve and Enjoy

Serve immediately or refrigerate components separately for meal prep.

For extra brightness, squeeze additional lemon juice over the bowl before serving.

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Nutritional Benefits

This bowl is designed for balanced nutrition.

High-Quality Protein

Chicken breast and Greek yogurt provide a powerful protein boost to support muscle recovery and satiety.

Fiber-Rich Base

Quinoa or brown rice adds complex carbohydrates and fiber for steady energy.

Healthy Fats

Olive oil contributes heart-healthy monounsaturated fats.

Fresh Vegetables

Cucumber, tomatoes, and herbs add antioxidants and freshness.

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Customization Ideas

Make It Low-Carb

Swap quinoa or rice for:

• 2 cups (200 g) cauliflower rice

• A bed of mixed greens

Add More Vegetables

• 1 cup (150 g) roasted zucchini

• 1/2 cup (75 g) shredded carrots

• 1/2 cup (75 g) roasted red peppers

Add Extra Protein

• 1/2 cup (120 g) chickpeas

• Extra grilled chicken

Make It Dairy-Free

Use a dairy-free Greek-style yogurt alternative and omit feta.

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Meal Prep Tips

• Cook chicken and grains ahead of time.

• Store tzatziki separately to maintain freshness.

• Keep vegetables chopped and ready for quick assembly.

• Bowls stay fresh for up to 3 days in the refrigerator.

Assemble just before eating for best texture.

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Frequently Asked Questions

1. How much protein is in this bowl?

Protein content varies slightly depending on portions, but each serving typically provides approximately 35–45 grams of protein. Chicken breast and Greek yogurt are excellent high-protein ingredients that make this bowl especially satisfying.

2. Can I make this bowl ahead of time?

Yes. Prepare the chicken, grains, and tzatziki in advance. Store them separately in airtight containers. Assemble the bowl when ready to eat to maintain the freshest texture. This makes it perfect for meal prep lunches.

3. Can I use rotisserie-style chicken?

Absolutely. Using pre-cooked chicken makes this recipe even faster. Simply shred or slice 2–3 cups (300–420 g) of cooked chicken and skip the cooking step.

4. How do I keep tzatziki from becoming watery?

The key is draining the grated cucumber thoroughly. Squeeze out as much liquid as possible before mixing it into the yogurt. Using thick Greek yogurt also prevents excess moisture.

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Final Thoughts

This Ultimate Tzatziki Chicken Salad High Protein Bowl proves that healthy eating can be deeply satisfying and full of flavor. It combines classic Mediterranean ingredients with balanced nutrition, creating a bowl that feels indulgent while supporting your wellness goals.

The creamy, garlicky tzatziki paired with tender, seasoned chicken creates a harmony of textures and flavors that never feels boring. Whether you’re fueling up after a workout, preparing lunches for the week, or simply craving something fresh and filling, this bowl delivers every time.

Its versatility is another reason it stands out. You can swap grains, add vegetables, adjust protein levels, or adapt it to dietary needs with ease. It’s approachable, customizable, and reliable—everything a great recipe should be.

Once this high-protein bowl becomes part of your routine, you’ll appreciate how effortless it is to prepare and how satisfying it is to enjoy. Fresh, creamy, vibrant, and nourishing—this tzatziki chicken bowl truly earns its place as a staple in any kitchen.

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