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Greek Chicken Bowls with Tzatziki

⏱ 30 min

🍞 ~25g (kid-default: chicken + ⅓ cup real white rice + tzatziki + toppings)

🍽 4 servings

⭐ 4/5

Why this recipe is T1D-friendly

• Lean chicken + Greek yogurt tzatziki keep protein high (~32g per bowl), which slows the carb spike from the rice
• Default base is a measured ⅓ cup of real white or jasmine rice — see "Rice & base options" below for alternatives
• Olives, feta, and olive oil add fat that flattens the post-meal curve
• Marinade is lemon + olive oil + oregano — zero added sugar, sauce carbs under 3g/serving

Ingredients

• 1.25 lb boneless chicken thighs, cubed (0g)
• 2 tbsp olive oil (0g)
• 1 lemon, zested + juiced (2g)
• 2 cloves garlic, minced (1g)
• 1 tsp dried oregano (0g)
• 1⅓ cups cooked white, jasmine, or brown rice (⅓ cup per serving, ~15g per serving — see "Rice & base options" below)
• 1 cup plain Greek yogurt, full-fat (8g total, 2g per bowl)
• 1/2 English cucumber, grated + squeezed dry (3g total)
• 1 cup cherry tomatoes, halved (6g total)
• 1/2 cup kalamata olives, pitted (3g total)
• 1/3 cup crumbled feta (2g total)
• Fresh dill + mint, chopped (0g)
• Salt and pepper

Directions

1. Toss chicken with olive oil, half the lemon juice, garlic, oregano, salt, and pepper. Let it sit 10 minutes while you prep the rest.
2. Make the tzatziki: stir Greek yogurt with grated cucumber (squeeze that water out hard), remaining lemon juice, a pinch of garlic, dill, salt.
3. Heat a skillet over medium-high. Cook chicken in a single layer, 4-5 minutes per side until golden and 165°F inside.
4. Warm the rice.
5. Build bowls: ⅓ cup rice base, chicken on top, a scoop of tzatziki, tomatoes, olives, feta.
6. Shower with fresh dill and mint. Extra lemon wedge on the side.
7. Taste before serving — it should taste like summer.

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