Name: High Protein Mediterranean Chicken Rice Bowls
Prep time: 15 min
Cook time: 42 min
Total time: 57 min
Cuisine: Mediterranean
Ingredients: 1 lb chicken thighs (cut into 1-inch chunks); 4 garlic cloves (freshly minced); 3 tbsp lemon juice; 1 tbsp apple cider vinegar (substituted for white wine vinegar to avoid alcohol); 2 tbsp olive oil; 2 tbsp oregano (preferably Greek); 2 tbsp yogurt (e.g., Fage Total 5%); 1 tsp salt (kosher); 1 tsp paprika; 1 tsp ground cumin; 2 tbsp butter (unsalted, e.g., Kerrygold); 1 tsp turmeric; 1½ cups short-grain rice (e.g., basmati); 2½ cups chicken stock; ¾ tsp salt (for rice); freshly ground black pepper; ¼ tsp red pepper flakes; 1 cucumber (diced into ½-inch pieces); 7 oz cherry tomatoes (halved); 2 tsp sumac; ½ tsp salt (for salad); warm flatbreads; ½ cup tzatziki

High Protein Mediterranean Chicken Rice Bowls

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A vibrant fusion of Greek and Middle Eastern flavors, these bowls feature spiced rice, marinated grilled chicken, and cucumber-tomato salad with tzatziki. Packed with 20g+ protein per serving, it’s a family-friendly, customizable weeknight winner.

Author: CHEF RAMSAY
Prep Time: 15
Cook Time: 42
Total Time: 57
Yield: 4 servings
Category: Dinner
Method: Roasting/Coating
Cuisine: Mediterranean
Diet: High protein

Ingredients

Scale

1 lb chicken thighs (cut into 1-inch chunks)
4 garlic cloves (freshly minced)
3 tbsp lemon juice
1 tbsp apple cider vinegar (substituted for white wine vinegar to avoid alcohol)
2 tbsp olive oil
2 tbsp oregano (preferably Greek)
2 tbsp yogurt (e.g., Fage Total 5%)
1 tsp salt (kosher)
1 tsp paprika
1 tsp ground cumin
2 tbsp butter (unsalted, e.g., Kerrygold)
1 tsp turmeric
1½ cups short-grain rice (e.g., basmati)
2½ cups chicken stock
¾ tsp salt (for rice)
freshly ground black pepper
¼ tsp red pepper flakes
1 cucumber (diced into ½-inch pieces)
7 oz cherry tomatoes (halved)
2 tsp sumac
½ tsp salt (for salad)
warm flatbreads
½ cup tzatziki

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Instructions

Combine chicken, garlic, lemon juice, apple cider vinegar, 1 tbsp olive oil, oregano, yogurt, salt, paprika, and cumin in a bowl. Let marinate 15-30 minutes.
Toast cumin and turmeric in remaining 1 tbsp olive oil and 2 tbsp butter in a pot over medium heat. Add rice, chicken stock, ¾ tsp salt, and red pepper flakes; bring to boil. Cover, reduce heat, and simmer 15-18 minutes until tender.
Toss cucumber, cherry tomatoes, sumac, and salt in a bowl.
Roast marinated chicken on a baking sheet at 400°F (200°C) 15-20 minutes until golden and juices run clear.
Assemble bowls with rice, chicken, salad, and tzatziki. Serve with warm flatbreads for wrapping.

Notes

Substitute apple cider vinegar for white wine vinegar to meet alcohol-free requirements.
Adjust spice: omit red pepper flakes for milder rice.
Add grilled zucchini or roasted red peppers for extra flavor.
Reheats well for meal prep; store in airtight containers for 3-4 days.
Use whole-grain rice for added fiber.

Find it online: https://cookingwithramsay.com/high-protein-mediterranean-chicken-rice-bowls/