I present a Keto Greek Bowl featuring lemon-herb chicken, cucumber and tomato salad, sliced red onion, creamy homemade tzatziki, and crumbled feta that offers a clever low carb twist on Greek favorites.
I can’t get enough of my Low Carb Greek Chicken Bowls. They hit all the Greek notes without being fussy.
Juicy boneless skinless chicken thighs or breasts get that creamy tang from plain full fat Greek yogurt and it turns simple into addictive. It’s one of those meals I make when I want big flavor but not a ton of work, and it fits right into Keto Style Meals and Low Carb Living so I don’t feel like I’m missing out.
I promise, it looks way more complicated than it is, and people usually ask if I’ll make it again.
Ingredients
- Chicken gives big protein, keeps you full, great for low carb meals.
- Greek yogurt adds creaminess, extra protein and tang without too many carbs.
- Olive oil offers healthy fats and flavor, aids absorption of vitamins.
- Cucumber is crunchy, hydrating and low calorie, gives fresh contrast to spices.
- Lemon brings bright sour notes, vitamin C and lifts the whole bowl.
- Garlic adds punch, has immune boosting compounds, dont overcook or lose bite.
- Feta gives salty tang and creamy texture, moderate fat and calcium boost.
- Cauliflower rice keeps carbs low, adds bulk, great as rice substitute or salad base.
Ingredient Quantities
- 1 1/2 lb boneless skinless chicken thighs or breasts cut into 1 inch pieces
- 1/4 cup extra virgin olive oil for marinade
- 1/4 cup plain full fat Greek yogurt for marinade
- 3 tbsp fresh lemon juice about 1 lemon
- 3 garlic cloves minced
- 2 tsp dried oregano
- 1 tsp smoked or sweet paprika
- 1 tsp kosher salt for chicken
- 1/2 tsp freshly ground black pepper
- 1 medium English cucumber diced for salad
- 1/2 cup grated cucumber squeezed dry for tzatziki
- 1 pint cherry tomatoes halved or 2 medium tomatoes diced
- 1/2 small red onion thinly sliced
- 1/4 cup pitted Kalamata olives halved optional
- 2 tbsp extra virgin olive oil for salad
- 1 tbsp red wine vinegar or extra lemon juice
- 1 cup plain full fat Greek yogurt for tzatziki
- 2 garlic cloves minced for tzatziki
- 1 tbsp fresh lemon juice for tzatziki
- 2 tbsp chopped fresh dill or 1 tbsp dried dill
- 1 tbsp extra virgin olive oil for tzatziki
- 1/2 tsp salt and 1/4 tsp pepper for tzatziki
- 4 cups chopped romaine or 3 cups cauliflower rice if you want lower carb
- 1/2 cup crumbled feta cheese
- 2 tbsp chopped fresh parsley for garnish optional
- 1 lemon cut into wedges for serving
How to Make this
1. Make the marinade: in a bowl whisk 1/4 cup extra virgin olive oil, 1/4 cup plain full fat Greek yogurt, 3 tbsp fresh lemon juice, 3 minced garlic cloves, 2 tsp dried oregano, 1 tsp paprika, 1 tsp kosher salt and 1/2 tsp black pepper. Add 1 1/2 lb bite sized chicken pieces, toss to coat, cover and refrigerate at least 30 minutes, up to 4 hours for more flavor.
2. Prep the cucumber tomato salad: combine 1 medium English cucumber diced, 1 pint cherry tomatoes halved (or 2 medium tomatoes diced), 1/2 small red onion thinly sliced and 1/4 cup pitted Kalamata olives halved if using. Drizzle 2 tbsp extra virgin olive oil and 1 tbsp red wine vinegar or extra lemon juice, season with a little salt and pepper, toss and chill.
3. Make the tzatziki: squeeze the excess water from 1/2 cup grated cucumber until mostly dry. In a bowl mix that cucumber with 1 cup plain full fat Greek yogurt, 2 minced garlic cloves, 1 tbsp fresh lemon juice, 2 tbsp chopped fresh dill (or 1 tbsp dried), 1 tbsp extra virgin olive oil, 1/2 tsp salt and 1/4 tsp pepper. Taste and adjust, then chill so flavors meld.
4. Cook the chicken: heat a large skillet over medium high heat and add a splash of oil if pan looks dry. Let excess marinade drip off the chicken and add pieces in a single layer, don’t crowd the pan. Cook about 6 to 10 minutes, turning occasionally, until pieces are browned and an instant read thermometer reads 165 F. If grilling, cook about 4 to 5 minutes per side. Squeeze a little lemon over the finished chicken and let rest 3 to 5 minutes.
5. Prep the base: chop 4 cups romaine or heat 3 cups cauliflower rice until tender and divide between bowls.
6. Assemble bowls: pile the warmed chicken over the greens or cauliflower rice, add a generous scoop of the cucumber tomato salad and a big dollop of tzatziki.
7. Finish: sprinkle 1/2 cup crumbled feta over each bowl and scatter 2 tbsp chopped fresh parsley, add a lemon wedge to squeeze over everything and a bit more cracked pepper if you like.
8. Little tricks: if your grated cucumber is still watery chill the tzatziki longer or strain it through cheesecloth, and if you want extra char on the chicken finish it under a hot broiler for 1 minute. Dont over salt at the start because feta and olives add salt later.
9. Storage: keep chicken and tzatziki separate in airtight containers up to 3 days, salad is best same day but will keep a day refrigerated. Reheat chicken gently so tzatziki stays fresh.
Equipment Needed
1. Large mixing bowl (for the marinade and marinating the chicken)
2. Small bowl (for tzatziki and salad)
3. Measuring cups and measuring spoons
4. Whisk and a spoon
5. Box grater or fine grater (for the cucumber)
6. Chef knife and cutting board
7. Large skillet or grill pan (or grill if you prefer)
8. Tongs and a spatula
9. Instant read thermometer
10. Cheesecloth or clean kitchen towel (to squeeze excess water from grated cucumber)
FAQ
Low Carb Greek Chicken Bowls Recipe Substitutions and Variations
- Chicken (thighs or breasts) -> turkey breast or thighs, or firm tofu for a vegetarian swap; turkey cooks the same, tofu soaks up the marinade but press it first and brown less time.
- Plain full fat Greek yogurt (marinade or tzatziki) -> labneh or full fat sour cream; for dairy free try unsweetened coconut yogurt but strain it well so the tzatziki isnt watery.
- Romaine or cauliflower rice -> shredded green cabbage or zucchini noodles; both keep it low carb and add crunch, but zucchini can get watery so pat it dry.
- Pitted Kalamata olives -> Castelvetrano or green olives, or use capers for a salty briny pop; Castelvetrano are milder if you dont like strong olive flavor.
Pro Tips
1) Marinate smart, not forever. Give the chicken at least 30 minutes but no more than 4 hours or the yogurt and acid will start to break it down too much and make it mushy. When you cook it, pat pieces mostly dry and let excess marinade drip off so you actually get brown sear, not steam. Use an instant read thermometer and pull at 165 F, then rest 3 to 5 minutes before piling into the bowls.
2) Get the tzatziki thick and not soupy. Squeeze that grated cucumber like crazy, or wrap it in a few layers of cheesecloth and press, then mix with the yogurt and chill so flavors meld. If it still looks watery, drain a bit more rather than adding extra yogurt which will dilute the flavor.
3) Salt in stages. The marinade, salad, olives and feta all bring salt so season lightly at first, then taste after assembly and add a final pinch. This saves you from ending up too salty after you add the feta.
4) For real char and flavor use high heat and space the pieces out. Cook in a single layer, don’t crowd the pan, and if you want extra char finish under a very hot broiler for about a minute. If you reheat leftovers do it gently in a skillet with a splash of oil or in the oven covered, that keeps the chicken juicy and the tzatziki fresh.
Low Carb Greek Chicken Bowls Recipe
I present a Keto Greek Bowl featuring lemon-herb chicken, cucumber and tomato salad, sliced red onion, creamy homemade tzatziki, and crumbled feta that offers a clever low carb twist on Greek favorites.
4
servings
677
kcal
Equipment: 1. Large mixing bowl (for the marinade and marinating the chicken)
2. Small bowl (for tzatziki and salad)
3. Measuring cups and measuring spoons
4. Whisk and a spoon
5. Box grater or fine grater (for the cucumber)
6. Chef knife and cutting board
7. Large skillet or grill pan (or grill if you prefer)
8. Tongs and a spatula
9. Instant read thermometer
10. Cheesecloth or clean kitchen towel (to squeeze excess water from grated cucumber)
Ingredients
1 1/2 lb boneless skinless chicken thighs or breasts cut into 1 inch pieces
1/4 cup extra virgin olive oil for marinade
1/4 cup plain full fat Greek yogurt for marinade
3 tbsp fresh lemon juice about 1 lemon
3 garlic cloves minced
2 tsp dried oregano
1 tsp smoked or sweet paprika
1 tsp kosher salt for chicken
1/2 tsp freshly ground black pepper
1 medium English cucumber diced for salad
1/2 cup grated cucumber squeezed dry for tzatziki
1 pint cherry tomatoes halved or 2 medium tomatoes diced
1/2 small red onion thinly sliced
1/4 cup pitted Kalamata olives halved optional
2 tbsp extra virgin olive oil for salad
1 tbsp red wine vinegar or extra lemon juice
1 cup plain full fat Greek yogurt for tzatziki
2 garlic cloves minced for tzatziki
1 tbsp fresh lemon juice for tzatziki
2 tbsp chopped fresh dill or 1 tbsp dried dill
1 tbsp extra virgin olive oil for tzatziki
1/2 tsp salt and 1/4 tsp pepper for tzatziki
4 cups chopped romaine or 3 cups cauliflower rice if you want lower carb
1/2 cup crumbled feta cheese
2 tbsp chopped fresh parsley for garnish optional
1 lemon cut into wedges for serving
Directions
- Make the marinade: in a bowl whisk 1/4 cup extra virgin olive oil, 1/4 cup plain full fat Greek yogurt, 3 tbsp fresh lemon juice, 3 minced garlic cloves, 2 tsp dried oregano, 1 tsp paprika, 1 tsp kosher salt and 1/2 tsp black pepper. Add 1 1/2 lb bite sized chicken pieces, toss to coat, cover and refrigerate at least 30 minutes, up to 4 hours for more flavor.
- Prep the cucumber tomato salad: combine 1 medium English cucumber diced, 1 pint cherry tomatoes halved (or 2 medium tomatoes diced), 1/2 small red onion thinly sliced and 1/4 cup pitted Kalamata olives halved if using. Drizzle 2 tbsp extra virgin olive oil and 1 tbsp red wine vinegar or extra lemon juice, season with a little salt and pepper, toss and chill.
- Make the tzatziki: squeeze the excess water from 1/2 cup grated cucumber until mostly dry. In a bowl mix that cucumber with 1 cup plain full fat Greek yogurt, 2 minced garlic cloves, 1 tbsp fresh lemon juice, 2 tbsp chopped fresh dill (or 1 tbsp dried), 1 tbsp extra virgin olive oil, 1/2 tsp salt and 1/4 tsp pepper. Taste and adjust, then chill so flavors meld.
- Cook the chicken: heat a large skillet over medium high heat and add a splash of oil if pan looks dry. Let excess marinade drip off the chicken and add pieces in a single layer, don’t crowd the pan. Cook about 6 to 10 minutes, turning occasionally, until pieces are browned and an instant read thermometer reads 165 F. If grilling, cook about 4 to 5 minutes per side. Squeeze a little lemon over the finished chicken and let rest 3 to 5 minutes.
- Prep the base: chop 4 cups romaine or heat 3 cups cauliflower rice until tender and divide between bowls.
- Assemble bowls: pile the warmed chicken over the greens or cauliflower rice, add a generous scoop of the cucumber tomato salad and a big dollop of tzatziki.
- Finish: sprinkle 1/2 cup crumbled feta over each bowl and scatter 2 tbsp chopped fresh parsley, add a lemon wedge to squeeze over everything and a bit more cracked pepper if you like.
- Little tricks: if your grated cucumber is still watery chill the tzatziki longer or strain it through cheesecloth, and if you want extra char on the chicken finish it under a hot broiler for 1 minute. Dont over salt at the start because feta and olives add salt later.
- Storage: keep chicken and tzatziki separate in airtight containers up to 3 days, salad is best same day but will keep a day refrigerated. Reheat chicken gently so tzatziki stays fresh.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 260g
- Total number of serves: 4
- Calories: 677kcal
- Fat: 52.2g
- Saturated Fat: 12.7g
- Trans Fat: 0.2g
- Polyunsaturated: 5g
- Monounsaturated: 23g
- Cholesterol: 155mg
- Sodium: 820mg
- Potassium: 800mg
- Carbohydrates: 15g
- Fiber: 3.5g
- Sugar: 6g
- Protein: 63g
- Vitamin A: 1200IU
- Vitamin C: 20mg
- Calcium: 190mg
- Iron: 2mg
