Ingredients

Scale

(Serves 4)

Lemon-dill chicken:

1½ lbs boneless chicken breasts or thighs
3 tbsp olive oil
Zest and juice of 1 lemon
2 tbsp fresh dill, chopped (or 2 tsp dried)
2 garlic cloves, minced
1 tsp dried oregano
Salt & black pepper to taste

Grain base:

1½ cups cooked quinoa (or riced cauliflower for low-carb)
1 tbsp olive oil
Juice of ½ lemon

Mediterranean salad:

1 English cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, thinly sliced (soak in water 10 min to mellow)
⅓ cup kalamata olives, pitted & halved
2 tbsp fresh parsley, chopped

Tzatziki (you love creamy textures!):

½ cup plain Greek yogurt (full-fat—you love high-protein!)
¼ cup grated cucumber (squeezed dry)
1 tbsp lemon juice
1 garlic clove, minced
1 tbsp fresh dill, chopped
Salt & pepper to taste

Garnish:

Crumbled feta cheese (optional—you love savory cheese!)
Extra dill or parsley
Lemon wedges

Instructions

1. Marinate & cook chicken:

Whisk olive oil, lemon zest, lemon juice, dill, garlic, oregano, salt, and pepper.
Toss chicken in marinade; let sit 10–15 min (or up to 4 hours refrigerated).
Cook in skillet over medium-high heat 6–7 min per side until 165°F. Rest 5 min; slice.

2. Prep grain base:

Toss cooked quinoa (or cauliflower rice) with olive oil and lemon juice. Keep warm.

3. Make tzatziki:

Mix Greek yogurt, squeezed-dry cucumber, lemon juice, garlic, dill, salt, and pepper. Chill until serving.

4. Assemble bowls:

Divide grain base among bowls. Top with Mediterranean salad, sliced chicken, tzatziki, and feta (if using). Garnish with herbs and lemon wedges.

💡 Pro Tips for Perfection:
✅ Squeeze cucumber dry—prevents watery tzatziki (wrap in paper towel; twist to extract moisture).
✅ Low-sodium mastery (you love this!):
→ Use reduced-sodium olives + skip added salt in marinade
→ Boost flavor with extra lemon zest, garlic, and herbs
✅ Blood sugar friendly (you love this!):
→ Use riced cauliflower instead of quinoa
→ Add 1 tbsp chia seeds to tzatziki for fiber + glycemic control
→ Net carbs: ~10g/serving
✅ Low-carb/keto option (you love this!):
→ Riced cauliflower base only
→ Increase healthy fats: extra olives + ¼ avocado per bowl
→ Net carbs drop from 28g → 8g/serving
✅ High-protein boost (you love this!):
→ Add ½ cup chickpeas to salad (+7g protein/serving)
→ Use 2 lbs chicken for +10g protein/serving
✅ Make ahead:
→ Cook chicken and chop veggies 2 days ahead
→ Store tzatziki separately (keeps 4 days)
→ Assemble bowls within 30 min of eating for best texture

Prep Time & Nutrition (per serving):