🥗 Greek Chicken Bowls with Tahini Feta Sauce – Healthy & Mediterranean-Inspired

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📌 Introduction

What Are Greek Chicken Bowls?

Greek Chicken Bowls are a modern, Mediterranean-inspired meal that’s vibrant, nourishing, and endlessly customizable. They feature grilled or roasted chicken, a bed of whole grains, crisp veggies like cucumber and tomatoes, and a drizzle of creamy tahini feta sauce that pulls it all together. The flavors are bright, herby, and fresh, making every bite feel like a vacation in the Aegean.

Why You’ll Love This Recipe

Whether you’re packing a lunch for work or pulling together a weeknight dinner, these bowls deliver:

✅ High-protein, balanced nutrition
✅ Fresh and crunchy textures
✅ Creamy, tangy sauce that takes it over the top
✅ Great for meal prep—store everything separately and assemble as needed

This is the kind of recipe that fuels your day and satisfies your cravings, all while being naturally wholesome and flavorful.

Inspired by Mediterranean Traditions

Drawing from the classic components of Greek gyros and mezze platters, this bowl is a healthier, deconstructed twist on a beloved cuisine. The addition of tahini brings in a Middle Eastern touch, creating a sauce that’s creamy without dairy overload, and the feta offers tang and richness.

This is Mediterranean comfort food reimagined—simple to make, packed with nutrients, and anything but boring.

🔪 What You’ll Need

Essential Kitchen Tools

To prepare these Greek chicken bowls quickly and efficiently, here are the tools that will streamline your process:

🍳 Grill pan or skillet – For perfectly seared chicken with golden edges and juicy centers.
🥣 Mixing bowls – For marinating the chicken and tossing veggies or grains.
🔪 Cutting board + sharp knife – For slicing fresh vegetables and herbs.
⚙️ Blender or food processor – To whip up the smooth, creamy tahini feta sauce in seconds.
🧴 Measuring spoons/cups – For precision when mixing your marinade and sauce.

Meal Prep Tips

✅ Cook chicken and grains in advance – Let them cool and store in separate airtight containers.
✅ Chop veggies ahead of time – Store each topping separately to keep textures crisp and fresh.
✅ Store sauce in a jar – It stays good in the fridge for up to 4 days and can double as a salad dressing or dip.

With these simple tools and prep tips, assembling your bowls takes less than 5 minutes per meal—perfect for healthy lunches or stress-free dinners.

🍗 Ingredients for Greek Chicken Bowls

This Mediterranean-inspired bowl layers seasoned grilled chicken, hearty grains, crisp vegetables, and a creamy tahini feta sauce that ties it all together.

🐔 For the Chicken Marinade

To make juicy, flavorful chicken, marinate it in this zesty Greek-inspired blend:

1½ lbs boneless chicken breasts or thighs
2 tbsp olive oil
2 tbsp lemon juice (freshly squeezed)
3 garlic cloves, minced
1 tsp dried oregano
1 tsp paprika
Salt & black pepper to taste

✅ Tip: Marinate for at least 30 minutes, or up to 8 hours for deeper flavor.

🥗 For the Bowl Base

Mix and match your favorite grains and vegetables for a customizable base:

2 cups cooked quinoa, brown rice, or couscous
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ red onion, thinly sliced
½ cup Kalamata olives, pitted and halved
2 tbsp fresh parsley or dill, chopped
Optional extras: lemon wedges, baby spinach, or shredded romaine

✅ Choose whole grains for extra fiber and long-lasting energy.

🥣 For the Tahini Feta Sauce

Creamy, tangy, and versatile, this sauce is the magic touch:

⅓ cup tahini
¼ cup crumbled feta
2 tbsp lemon juice
1 garlic clove, minced
3–5 tbsp water (to thin to desired consistency)
Optional: 2 tbsp Greek yogurt for added creaminess
Salt to taste

✅ Blend until smooth. If it’s too thick, add a bit more water or lemon juice to loosen it.

These ingredients deliver a wholesome, balanced bowl that’s bright, filling, and packed with Mediterranean flavor.

🍳 Instructions: How to Make Greek Chicken Bowls

Step 1: Marinate & Cook the Chicken

Infuse Flavor & Grill to Perfection

In a mixing bowl or zip-top bag, combine:
- 1½ lbs chicken
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 3 cloves garlic, minced
- 1 tsp oregano
- 1 tsp paprika
- Salt and pepper
Toss to coat evenly, then marinate for at least 30 minutes (or up to 8 hours in the fridge).
Heat a grill pan or skillet over medium-high heat. Cook chicken for 5–7 minutes per side, or until golden brown and cooked through (internal temp: 165°F).
Transfer to a cutting board and let rest for 5 minutes. Slice into strips or bite-sized pieces.

✅ Resting the chicken keeps it juicy and tender.

Step 2: Make the Tahini Feta Sauce

Blend Until Creamy

In a blender or food processor, combine:
- ⅓ cup tahini
- ¼ cup crumbled feta
- 2 tbsp lemon juice
- 1 garlic clove
- 3–5 tbsp water (start with 3 and add more as needed)
- Salt to taste
Blend until smooth and creamy.
Adjust consistency by adding more water or lemon juice.

✅ Optional: Add 2 tbsp Greek yogurt for a silkier texture.

Step 3: Assemble the Bowls

Build Layers of Fresh Flavor

Start with your grain base (quinoa, rice, or couscous).
Add grilled chicken slices on top.
Surround with your fresh toppings:
- Cucumber, cherry tomatoes, red onion, olives
Sprinkle with fresh parsley or dill.
Drizzle generously with the tahini feta sauce.
Serve with a lemon wedge and enjoy immediately—or pack up for meal prep.

✅ This dish is delicious warm, room temp, or cold.

🥗 Nutrition Score

Approximate Nutritional Breakdown (per serving, based on 4 servings):

Calories: ~480 kcal
Protein: ~35g
Carbohydrates: ~28g
Fat: ~25g
Fiber: ~5g

Values may vary based on grain choice (quinoa vs. rice), portion sizes, and sauce amount.

Why It’s a Healthy Choice

These Greek bowls are a nutritional powerhouse loaded with:

🥩 Lean protein – From grilled chicken, which supports muscle and satiety
🥗 Healthy fats – From tahini and olive oil, great for heart health
🥬 Fiber & antioxidants – Found in the fresh veggies and whole grains
🧀 Calcium & flavor – Courtesy of crumbled feta, in moderation

✅ Balanced macros for sustained energy
✅ Ideal for meal preppers, active lifestyles, or clean eating goals

Modifications for Dietary Needs

🥦 Low-Carb/Keto-Friendly – Skip the grains and serve over leafy greens or cauliflower rice
🌾 Gluten-Free – Use quinoa or certified GF grains and tahini without additives
🥛 Dairy-Free – Omit feta or use dairy-free feta alternatives in the sauce

These bowls are easy to customize without sacrificing flavor or satisfaction.

🥡 Serving & Storage Tips

Best Ways to Serve Greek Chicken Bowls

These bowls are delicious fresh or prepped ahead—perfect for healthy lunches or quick weeknight dinners.

🍽️ Serve it with:

Warm grains like quinoa or couscous for comfort
Chilled, crisp veggies for contrast
Extra lemon wedges or a light sprinkle of sumac for brightness

🥗 Make it a platter: Set out all the components buffet-style and let everyone build their own bowl—great for family meals or casual entertaining.

✅ Pro Tip: Drizzle the sauce just before serving to keep veggies crisp and vibrant.

Storage Tips for Meal Prep

🧊 Refrigerator:

Store chicken, grains, sauce, and veggies separately in airtight containers.
Keeps well for up to 4 days.

🥄 Sauce Storage:

Keep the tahini feta sauce in a sealed jar or container.
It will thicken in the fridge—just add a splash of water or lemon juice and stir before using.

🔥 Reheating:

Warm the chicken and grains gently in the microwave or on the stovetop.
Keep veggies and sauce cold or room temperature for optimal texture.

✅ These bowls are meal prep magic—fresh, flexible, and quick to assemble each day.

🔄 Variations of Greek Chicken Bowls

These bowls are incredibly adaptable, which means you can switch things up to suit your diet, preferences, or what you have on hand.

🥙 Vegetarian or Vegan Version

Skip the meat and make it plant-powered:

Use falafel or roasted chickpeas for a protein-packed, satisfying swap
Add hummus or baba ganoush for extra creaminess
Replace feta with a vegan cheese or tahini-only dressing

✅ Best for: Meatless Mondays, plant-based meal prep, or veggie lovers

🌾 Swap the Grains

Customize your base with a variety of healthy grains or greens:

Cauliflower rice or zoodles for a low-carb bowl
Farro for a nutty, hearty texture
Shredded romaine or mixed greens for a salad-style bowl

✅ Great for those following keto, paleo, or grain-free lifestyles

🌶️ Flavor Boost Add-Ins

Take your bowl from basic to next-level with flavorful extras:

Roasted red peppers – smoky and sweet
Pickled onions – tangy and crunchy
Hummus or tzatziki – as a dip or extra drizzle
Toasted pine nuts or almonds – for added crunch and richness

✅ Pro Tip: Add a spoonful of your favorite Mediterranean dip right in the center for a creamy flavor bomb.

These variations keep the base recipe exciting and help you stay inspired with fresh Mediterranean flavors all week long.

❓ FAQs

What goes into a Greek chicken bowl?

A Greek chicken bowl typically includes:

Grilled chicken marinated in lemon, garlic, and herbs
A grain base like quinoa, rice, or couscous
Fresh toppings such as cherry tomatoes, cucumber, red onion, and olives
A creamy tahini feta sauce for rich, tangy flavor
Optional extras like herbs, hummus, or pickled veggies

How do I make tahini feta sauce?

Blend together:

Tahini
Crumbled feta
Lemon juice
Garlic
Water to thin
Optionally add Greek yogurt for extra creaminess. It’s rich, tangy, and perfect for drizzling or dipping.

Can I make these bowls ahead of time for meal prep?

Yes! This recipe is meal prep gold:

Store chicken, grains, veggies, and sauce separately
Keeps well in the fridge for up to 4 days
Assemble when ready to eat, or pack individual bowls for grab-and-go meals

Are Greek chicken bowls healthy?

Absolutely. They’re:

High in lean protein
Balanced with healthy fats and complex carbs
Packed with fiber, vitamins, and minerals from fresh vegetables
Easy to adjust for low-carb, gluten-free, or dairy-free diets

Conclusion

If you’re looking for a meal that’s fresh, flavorful, and totally foolproof, these Greek Chicken Bowls with Tahini Feta Sauce are everything you need—and more. Whether you’re meal prepping for the week or assembling a quick dinner, this dish brings together classic Mediterranean ingredients with a modern, creamy twist.

Why You’ll Love This Bowl:

✅ High in protein and full of color and crunch
✅ Customizable for all diets and preferences
✅ Easy to prep ahead for lunches or dinner
✅ Bursting with herby, citrusy, and tangy flavor in every bite

From the juicy grilled chicken to the nutty tahini sauce and vibrant toppings, each layer builds on the last to deliver a nourishing bowl that never gets boring.

💬 Try It & Share Your Twist!

Did you make this recipe? We’d love to see it!

💬 Comment below with your favorite add-ins or swaps
📸 Share your bowl on social media and tag us
🥙 Tell us: Are you team quinoa, couscous, or cauliflower rice?

Greek Chicken Bowls with Tahini Feta Sauce Recipe