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.
May 28, 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.
High Protein Greek Chicken Bowl FAQs
Can I make this Greek chicken bowl ahead of time?
Yes, but store every component separately. The chicken, quinoa, chickpeas, and tzatziki each need their own container. Assembled bowls kept overnight in the fridge turn soggy because the tzatziki releases moisture into the quinoa. Roasted chickpeas lose crunch within a few hours, so if you want them crispy, roast a fresh batch on the day you eat.
Why did my chicken turn out dry?
Three things cause dry chicken here. First, the marinade time was too short — two hours is the minimum, and overnight is better. Second, the chicken was not patted dry before marinating, so it steamed instead of searing. Third, it was sliced before resting. Five minutes of rest after cooking makes a measurable difference in how moist the chicken stays once cut.
What can I substitute in this recipe?
Quinoa can be replaced with brown rice or millets — the protein count drops slightly but the bowl still works. Canned chickpeas can be swapped for boiled white beans if that is what you have, though the roasted texture will be different. Hung curd can replace Greek yogurt in both the marinade and the tzatziki; the flavour is slightly more sour but it works well. Chicken thighs can replace chicken breast — they stay moister and are more forgiving of slight overcooking, though the protein per gram is marginally lower.
How long does this bowl stay fresh?
Grilled chicken keeps for 3 days in the fridge. Quinoa keeps for 4 days. Tzatziki keeps for 2 days but should be stirred before serving. The raw vegetables should not be stored pre-mixed — combine them fresh each time. At room temperature, assembled bowls should be eaten within 2 hours.
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