Greek Chicken Power Bowls Recipe

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I made these Greek chicken power bowls three times last week. Three times. And my husband asked if we could have them again on Sunday.

That almost never happens.

Here’s the thing about power bowls. Most of them look amazing on Instagram but taste like sadness covered in too much lemon juice. I’ve been there. Sitting at my desk, forcing down some bland quinoa situation, wondering why I even bother.

But these? These are different. The chicken is actually juicy (because we’re not overcooking it into rubber, thank you very much). The tzatziki brings that creamy factor without the guilt. And there’s enough flavor happening that you forget you’re eating something that clocks in under 450 calories.

I stumbled onto this combination about two years ago when I was deep into my low-calorie meal prep phase. You know, when you spend all of Sunday cooking and feel like a superhero? I needed something that would hold up in the fridge for a few days without turning into mush. Greek flavors just made sense.

Why This Bowl Actually Works for Weight Loss

Let me be honest with you. I’ve tried a lot of “healthy” bowls over the years. Most of them leave me hungry an hour later or they’re so calorie-dense that I might as well have ordered takeout.

This one hits different because of the protein situation. We’re talking 38 grams of protein per bowl. That’s the kind of number that keeps you full through that 3pm slump when the vending machine starts calling your name.

The chicken does the heavy lifting here. I marinate it in Greek yogurt, lemon, and oregano for at least 30 minutes. Sounds fancy, but it’s really just dumping everything in a bag and forgetting about it. The yogurt tenderizes the chicken so it stays moist even if you accidentally leave it on the grill a minute too long.

And the vegetables? They’re not just there for color. Cucumbers, tomatoes, red onion, and olives give you fiber and volume. You get to eat a big, satisfying portion without the calorie bomb.

If you’re following a low-calorie high-protein approach, this bowl is basically perfect. I log mine in MyFitnessPal and it makes my macros look good every single time.

The Chicken Situation

I use boneless, skinless chicken thighs. Not breasts.

I know, I know. Breasts are leaner. But thighs have more flavor and they’re way more forgiving when you cook them. The calorie difference is maybe 30-40 calories per serving. Worth it for chicken that actually tastes good.

You can grill these, pan-sear them, or even use your air fryer. I’ve done all three. The air fryer is honestly my go-to on busy weeknights because I can set it and walk away. About 18 minutes at 380°F and they’re done. My Ninja air fryer has been working overtime since I figured this out.

One tip that changed everything for me: let the chicken rest for 5 minutes before slicing. I used to skip this step because I was hungry and impatient. But those juices need time to redistribute. Trust me on this one.

Building Your Bowl

The base matters more than you think.

I do half cauliflower rice and half regular rice. This gives you the satisfaction of actual grains without all the carbs and calories of a full portion. If you’re not into cauliflower rice (and honestly, some brands taste like cardboard), you can also try farro or quinoa. Both hold up well for meal prep throughout the week.

Layer it like this: grain base, then chicken, then all the fresh stuff on top. Cucumbers, cherry tomatoes halved, thin-sliced red onion, kalamata olives, and crumbled feta. The feta is non-negotiable. I’ve tried making this bowl without it. It’s fine. But with feta? Magic.

Drizzle the tzatziki over everything. I make mine from scratch because store-bought versions often have weird thickeners and way more calories than necessary. Homemade takes maybe 5 minutes and tastes so much better.

This recipe pairs well with other low-calorie chicken recipes if you want to batch cook your protein for the week.

Greek Chicken Power Bowls

Prep Time: 15 minutes (plus 30 minutes marinating) Cook Time: 20 minutes Servings: 4 Calories per Serving: 442 Protein per Serving: 38g

Ingredients

For the Chicken:

• 1.5 lbs boneless, skinless chicken thighs
• 1/2 cup plain Greek yogurt
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon dried oregano
• Juice of 1 lemon
• 1 teaspoon salt
• 1/2 teaspoon black pepper

For the Tzatziki:

• 1 cup plain Greek yogurt (I use 2% fat)
• 1 small cucumber, grated and squeezed dry
• 2 cloves garlic, minced
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice
• Salt to taste

For the Bowls:

• 2 cups cooked rice (or half rice, half cauliflower rice)
• 1 cup cherry tomatoes, halved
• 1 large cucumber, diced
• 1/4 red onion, thinly sliced
• 1/2 cup kalamata olives
• 1/2 cup crumbled feta cheese
• Fresh parsley for garnish

Instructions

1. Combine the Greek yogurt, olive oil, garlic, oregano, lemon juice, salt, and pepper in a large bowl or ziplock bag. Add the chicken thighs and make sure they’re coated. Refrigerate for at least 30 minutes. Overnight is even better if you have time.
2. While the chicken marinates, make your tzatziki. Grate the cucumber and squeeze out as much water as you can using a clean kitchen towel. Mix it with the yogurt, garlic, dill, lemon juice, and a pinch of salt. Stick it in the fridge.
3. Heat your grill, grill pan, or air fryer to medium-high heat (about 380°F for air fryer). Cook the chicken for 6-8 minutes per side until the internal temperature hits 165°F. Let it rest for 5 minutes before slicing.
4. Prep all your vegetables while the chicken cooks. This is the boring part but it goes fast if you have a good knife.
5. Divide the rice among four bowls. Top with sliced chicken, tomatoes, cucumber, red onion, olives, and feta. Drizzle generously with tzatziki.
6. Garnish with fresh parsley if you’re feeling fancy. Serve immediately or store components separately for meal prep.

Storage and Meal Prep Notes

These bowls are perfect for Sunday meal prep. I make four at a time and they last through Thursday no problem.

Keep the components separate if you can. The chicken, rice, and veggies go in one container. Tzatziki goes in a small separate container. This prevents everything from getting soggy.

The chicken stays good in the fridge for 4 days. The tzatziki lasts about 5 days. I wouldn’t freeze these because the cucumbers and tomatoes don’t thaw well.

If you’re looking for more low-calorie lunch ideas for work, these bowls travel beautifully. Just keep them cold and assemble when you’re ready to eat.

Make It Your Own

Not into olives? Leave them out. More of a spinach person? Add a handful to the base. Want more heat? Drizzle some hot honey or add red pepper flakes to the marinade.

I’ve also made this with shrimp instead of chicken when it’s on sale. Same marinade, just cook for 2-3 minutes per side instead.

The beauty of power bowls is that they’re flexible. Start with this base recipe and adjust until it fits what you actually want to eat.

Because that’s the real secret to sticking with low-calorie recipes for weight loss. They have to taste good enough that you look forward to eating them. Otherwise, what’s the point?

Now go make this bowl. Your Tuesday self will thank you.