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Low Calorie Greek Chicken Rice Bowls - Bright, Fresh, and Satisfying

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken Marinade: 1 lb (450 g) boneless, skinless chicken breasts, thinly sliced
  • 2 tbsp fresh lemon juice
  • 1 tsp lemon zest
  • 2 tbsp extra-virgin olive oil
  • 3 cloves garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp ground cumin (optional, for warmth)
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • For the Bowl: 2 cups cooked brown rice or cauliflower rice (for lower calories)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1/3 cup red onion, thinly sliced
  • 1/4 cup pitted Kalamata olives, sliced
  • 1/4 cup reduced-fat feta, crumbled (optional)
  • 2 tbsp fresh parsley or dill, chopped
  • Lemon wedges, for serving
  • For the Yogurt Sauce: 3/4 cup nonfat Greek yogurt
  • 1 tbsp lemon juice
  • 1 small garlic clove, grated
  • 1 tbsp finely chopped dill or parsley
  • Pinch of salt and pepper

Method
 

  1. Marinate the chicken: In a bowl, whisk lemon juice, zest, olive oil, garlic, oregano, cumin, salt, and pepper. Add the chicken and toss to coat. Cover and marinate for at least 20 minutes (up to 8 hours in the fridge).
  2. Make the yogurt sauce: In a small bowl, combine yogurt, lemon juice, grated garlic, herbs, salt, and pepper. Stir until smooth. Chill until serving.
  3. Prep the veggies: Halve tomatoes, dice cucumber, slice red onion, and chop herbs. Slice olives and crumble feta, if using.
  4. Cook the rice: Prepare brown rice according to package directions, or microwave cauliflower rice for a lighter base. Fluff with a fork and keep warm.
  5. Sear the chicken: Heat a large nonstick skillet over medium-high. Add the chicken in a single layer. Cook 3–4 minutes per side, until browned and cooked through. Rest 2 minutes, then slice if pieces are large.
  6. Assemble the bowls: Divide rice among bowls. Top with chicken, tomatoes, cucumber, onion, and olives. Add a spoonful of yogurt sauce and a sprinkle of feta and herbs. Finish with a squeeze of fresh lemon.
  7. Taste and adjust: Add a pinch of salt, extra herbs, or another squeeze of lemon if needed. Serve right away.