Ultimate High Protein Greek Chicken Bowl: 45g Protein Per Serving
Greek chicken bowl with 45g protein — marinated chicken thighs, tzatziki, cucumber, and rice. Meal preps well for 4 days without the greens going soggy.
Jump to Recipe ↓
Aug 17, 2026
Ingredients
Step-by-Step Method
Marinate the Chicken
Combine 3 tbsp hung curd, dried oregano, garlic powder, a pinch of salt, and 1 tbsp olive oil in a bowl. Pat the chicken strips completely dry with paper towels — this step matters because surface moisture prevents browning. Coat the chicken thoroughly in the marinade, cover, and refrigerate for at least 2 hours. Overnight gives noticeably better results.
Cook the Quinoa
Rinse quinoa under cold water for 30 seconds. Add to a pot with 2 cups of lightly salted water. Bring to a boil over high heat, then immediately reduce to the lowest setting, cover, and cook for 14 minutes. Turn off the heat and leave the lid on for 5 more minutes. Fluff with a fork — the grains should be separate with a small white ring visible around each one. If they look clumped or translucent, they need another 2 minutes.
Roast the Chickpeas
Preheat oven to 200°C. Spread the drained and dried chickpeas on a baking tray in a single layer — overcrowding steams them instead of crisping them. Toss with 1 tbsp olive oil and a pinch of salt. Roast for 20 to 25 minutes, shaking the tray once at the halfway point. They are ready when they feel firm and the skins have started to crack. They will crisp further as they cool.
Make the Tzatziki
Grate the cucumber coarsely, then wrap in a clean cloth and squeeze firmly until almost no water comes out — this is the step most people skip, and it is why tzatziki turns watery. Mix the squeezed cucumber into 1/2 cup hung curd along with minced garlic, a pinch of salt, and a few drops of lemon juice. Taste and adjust. The tzatziki should be thick enough to hold its shape on a spoon. Refrigerate until ready to assemble.
Grill the Chicken
Heat a grill pan or heavy skillet over high heat until very hot — a drop of water should evaporate immediately on contact. Place chicken strips without overlapping. Do not move them for the first 3 minutes. Flip once when a deep golden crust has formed. Cook for another 3 to 4 minutes depending on thickness. Remove from heat and rest for 5 minutes before slicing. Slicing early causes the juices to run out.
Assemble and Serve
Spoon quinoa and chickpeas into each bowl as the base. Arrange sliced chicken on one side and the fresh vegetable mix of diced cucumber, halved cherry tomatoes, and olives on the other. Add a generous spoonful of tzatziki. Garnish with fresh parsley or coriander and a wedge of lemon. Serve at room temperature for the best texture contrast between the warm grain base and the cool tzatziki.
Frequently Asked Questions
How long should I marinate the chicken?
Marinate the strips in the hung curd, oregano, garlic powder and oil for at least 2 hours, and overnight gives noticeably better results. Pat the chicken dry before coating it, because surface moisture prevents browning later.
How do I stop the tzatziki turning watery?
Grate the cucumber, then wrap it in a cloth and squeeze firmly until almost no water comes out before mixing it into the hung curd. Skipping this squeeze is the usual reason tzatziki goes watery. It should be thick enough to hold its shape on a spoon.
How do I get crispy roasted chickpeas?
Dry the drained chickpeas, spread them in a single layer so they do not steam each other, toss with oil and salt, and roast at 200°C for 20 to 25 minutes, shaking once halfway. They are ready when firm with cracked skins, and they crisp further as they cool.
How do I cook the quinoa so it is fluffy?
Rinse it, bring it to a boil in lightly salted water, then reduce to the lowest heat, cover and cook 14 minutes, and leave it off the heat with the lid on for 5 more minutes before fluffing. The grains should be separate with a small white ring around each, and need another 2 minutes if still clumped.
