I created a Keto Greek Bowl that layers grilled lemon chicken with cucumber and tomato salad, thinly sliced red onion, homemade tzatziki, and crumbled feta to show how classic Greek components can come together in a low carb bowl.

Jump to Recipe

I never thought simple chicken thighs and crumbled feta cheese could change my weeknight game, but they did. This Low Carb Greek Chicken Bowl surprised me, it’s like a guilty pleasure that checks all the boxes for Keto Style Meals and keeps me committed to Low Carb Living without feeling deprived.

There’s a tang and salt that keeps you guessing, plus textures that make each forkful interesting, and it somehow feels like a tiny celebration even on boring Mondays. I keep finding excuses to make it, sometimes twice in one week, because it just hits different.

Ingredients

Print Recipe (No Advertisments)

Chicken thighs or breasts: lean protein, filling, helps build muscle, mild flavor.
Extra virgin olive oil: heart healthy fat, its adding richness, great for marinades.
Lemon juice and zest: bright sour tang, helps tenderize meat, freshens flavors.
Garlic: pungent and savory, adds depth, may support immunity, small but mighty.
Dried oregano: classic Mediterranean herb, earthy and slightly bitter, aromatically strong.
Full fat Greek yogurt: creamy protein base for tzatziki, makes salads more indulgent.
Cucumber: watery crunch, low carb, cooling in tzatziki and on the bowl.
Feta cheese: salty crumbly cheese that adds savory punch, moderate fat and protein.

Ingredient Quantities

1 1/2 lb boneless skinless chicken thighs or breasts

3 tbsp extra virgin olive oil

2 tbsp fresh lemon juice (about 1 lemon)

1 tsp lemon zest

2 tsp dried oregano

1 tsp smoked paprika

2 cloves garlic, minced

1/2 tsp kosher salt

1/4 tsp black pepper

4 cups chopped romaine lettuce or 3 cups cauliflower rice

1 medium cucumber, sliced

1/2 medium cucumber (for tzatziki)

1 pint cherry tomatoes, halved

1/2 small red onion, thinly sliced

1/2 cup pitted kalamata olives

4 oz feta cheese, crumbled

1 cup full fat Greek yogurt

1 tbsp fresh dill, chopped or 1 tsp dried dill

1 tbsp extra virgin olive oil (for tzatziki)

1 tbsp lemon juice (for tzatziki)

1 clove garlic, minced (for tzatziki)

1 tsp red wine vinegar optional

Salt and black pepper to taste

How to Make this

Print Recipe (No Advertisments)

1. Whisk together 3 tbsp extra virgin olive oil, 2 tbsp lemon juice, 1 tsp lemon zest, 2 tsp dried oregano, 1 tsp smoked paprika, 2 cloves minced garlic, 1/2 tsp kosher salt and 1/4 tsp black pepper in a bowl; add the 1 1/2 lb chicken (thighs or breasts), toss to coat, cover and refrigerate at least 15 minutes or up to overnight for more flavor.

2. Make the tzatziki while the chicken marinates: grate the 1/2 medium cucumber, squeeze out as much water as you can in a towel, then stir into 1 cup full fat Greek yogurt with 1 tbsp chopped fresh dill (or 1 tsp dried), 1 tbsp extra virgin olive oil, 1 tbsp lemon juice, 1 clove minced garlic, 1 tsp red wine vinegar if using, and salt and black pepper to taste; chill so flavors meld.

3. Prep the bowls stuff: chop 4 cups romaine lettuce if using greens, or pulse fresh cauliflower into rice and pat dry; slice the medium cucumber, halve the pint of cherry tomatoes, thinly slice 1/2 small red onion, measure out 1/2 cup pitted kalamata olives and crumble 4 oz feta; salt the cucumber slices lightly if they seem watery.

4. If you chose cauliflower rice, heat a skillet over medium and add a drizzle of olive oil, then cook the cauliflower rice 4 to 6 minutes until tender and just slightly browned; season with a pinch of salt and set aside.

5. Heat a grill or a heavy skillet to medium high and add a little oil so the chicken wont stick; remove chicken from the marinade (discard leftover marinade) and cook thighs about 5 to 7 minutes per side and breasts about 6 to 8 minutes per side until nicely charred and an instant read thermometer hits 165 F (74 C).

6. Let the chicken rest 5 minutes after cooking so the juices settle, then slice into strips or bite sized pieces.

7. Build the bowls: start with romaine or cauliflower rice, arrange sliced chicken, cucumber slices, cherry tomatoes, red onion, kalamata olives and crumble feta over the top.

8. Spoon generous dollops of tzatziki over each bowl, finish with a drizzle of olive oil, a squeeze of lemon if you like, and a sprinkle of extra dried oregano or dill; serve right away and enjoy.

Equipment Needed

1. Large mixing bowl, for the marinade and the tzatziki (you’ll use it twice)
2. Measuring spoons and measuring cups, for accuracy
3. Microplane or box grater, for lemon zest and grating the cucumber
4. Whisk, to emulsify the olive oil lemon marinade and mix the yogurt sauce
5. Chef’s knife and cutting board, for chopping lettuce slicing cucumber tomatoes and chicken
6. Fine mesh towel or cheesecloth, to squeeze out cucumber water for the tzatziki
7. Large skillet or grill pan and a pair of tongs, to cook the chicken
8. Instant read thermometer, to make sure chicken reaches 165 F (74 C)
9. Serving bowls and a spoon, for assembling and spooning on the tzatziki

FAQ

Can I use chicken breasts instead of thighs?

Yes, you can. Breasts cook faster and can dry out if overcooked, so pound to even thickness, marinate, and watch the temp — 165°F internal. Cook 5 to 7 minutes per side depending on thickness, and let rest 5 minutes before slicing.

How long should I marinate the chicken?

At least 30 minutes for good flavor, 2 to 4 hours is better, and up to 24 hours is fine. If you're in a rush 15 minutes will still add some flavor, just not as deep.

My tzatziki gets watery, how do I fix that?

Grate the cucumber, toss with a pinch of salt, let sit 10 minutes, then squeeze out the water in a towel or cheesecloth. Use full fat Greek yogurt and mix with garlic, lemon, dill, olive oil, and a little red wine vinegar if you like. Chill before serving.

Can I meal prep these bowls?

Totally. Store cooked chicken, tzatziki, and veggies separately in airtight containers. Chicken and cauliflower rice keep 3 to 4 days, tzatziki 3 days. Keep lettuce chopped and add just before eating so it stays crisp.

Want it lower carb, what should I change?

Use cauliflower rice or extra romaine instead of any grains. Skip high sugar marinades or dressings. This recipe is already low carb, just watch portions of tomatoes and feta if you're counting carbs closely.

Best way to cook the chicken so it's juicy and gets nice color?

Sear in a hot skillet with a bit of oil 3 to 5 minutes per side to get color, then finish in a 400°F oven for 6 to 10 minutes depending on thickness. Or grill over medium high heat. Always rest the meat 5 minutes before slicing, and cut against the grain for tenderness.

Low Carb Greek Chicken Bowls Recipe Substitutions and Variations

Chicken thighs or breasts: swap with turkey cutlets or firm tofu for a plant option. If using tofu press it well and marinate like the chicken, it soaks up the flavors.
Romaine lettuce or cauliflower rice: use shredded cabbage or zucchini noodles. Cabbage gives a nice crunch, zoodles keep it light and low carb.
Feta cheese: try crumbled goat cheese or small cubes of halloumi. Goat cheese is creamier, halloumi won’t melt if you want to grill it.
Full fat Greek yogurt (tzatziki): replace with labneh or sour cream. Labneh is thicker and tangier, sour cream makes a lighter quicker sauce.

Pro Tips

– Do not skip squeezing the grated cucumber for the tzatziki, seriously squeeze it until it stops dripping or your sauce will be watery and sad, you can even let it sit salted for 10 minutes then squeeze again for extra dryness and punchy flavor.

– Pat the chicken completely dry before it hits the pan or grill so you get that nice brown crust, and if you’re using breasts pound them to even thickness or slice them thin so they cook fast and don’t dry out; use an instant read thermometer — cook to 165 F then rest 5 minutes.

– If you want big flavor without overnight marinating, score the chicken or cut into smaller pieces so the marinade penetrates in 30 to 90 minutes, or do it overnight for max flavor; always discard any leftover marinade that touched raw chicken unless you boil it first.

– Build bowls at the last minute and keep wet components separate, like tzatziki and sliced cucumber, to avoid soggy lettuce or cauliflower rice; cooked chicken and tzatziki keep well in the fridge for a few days so you can meal prep, but add olives and feta just before serving so they stay bright.

Low Carb Greek Chicken Bowls Recipe

Recipe by Nicky Smith

0.0 from 0 votes

Servings

servings

Calories

598

kcal

Equipment: 1. Large mixing bowl, for the marinade and the tzatziki (you’ll use it twice)
2. Measuring spoons and measuring cups, for accuracy
3. Microplane or box grater, for lemon zest and grating the cucumber
4. Whisk, to emulsify the olive oil lemon marinade and mix the yogurt sauce
5. Chef’s knife and cutting board, for chopping lettuce slicing cucumber tomatoes and chicken
6. Fine mesh towel or cheesecloth, to squeeze out cucumber water for the tzatziki
7. Large skillet or grill pan and a pair of tongs, to cook the chicken
8. Instant read thermometer, to make sure chicken reaches 165 F (74 C)
9. Serving bowls and a spoon, for assembling and spooning on the tzatziki

Ingredients

1 1/2 lb boneless skinless chicken thighs or breasts
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice (about 1 lemon)
1 tsp lemon zest
2 tsp dried oregano
1 tsp smoked paprika
2 cloves garlic, minced
1/2 tsp kosher salt
1/4 tsp black pepper
4 cups chopped romaine lettuce or 3 cups cauliflower rice
1 medium cucumber, sliced
1/2 medium cucumber (for tzatziki)
1 pint cherry tomatoes, halved
1/2 small red onion, thinly sliced
1/2 cup pitted kalamata olives
4 oz feta cheese, crumbled
1 cup full fat Greek yogurt
1 tbsp fresh dill, chopped or 1 tsp dried dill
1 tbsp extra virgin olive oil (for tzatziki)
1 tbsp lemon juice (for tzatziki)
1 clove garlic, minced (for tzatziki)
1 tsp red wine vinegar optional
Salt and black pepper to taste

Directions

Whisk together 3 tbsp extra virgin olive oil, 2 tbsp lemon juice, 1 tsp lemon zest, 2 tsp dried oregano, 1 tsp smoked paprika, 2 cloves minced garlic, 1/2 tsp kosher salt and 1/4 tsp black pepper in a bowl; add the 1 1/2 lb chicken (thighs or breasts), toss to coat, cover and refrigerate at least 15 minutes or up to overnight for more flavor.
Make the tzatziki while the chicken marinates: grate the 1/2 medium cucumber, squeeze out as much water as you can in a towel, then stir into 1 cup full fat Greek yogurt with 1 tbsp chopped fresh dill (or 1 tsp dried), 1 tbsp extra virgin olive oil, 1 tbsp lemon juice, 1 clove minced garlic, 1 tsp red wine vinegar if using, and salt and black pepper to taste; chill so flavors meld.
Prep the bowls stuff: chop 4 cups romaine lettuce if using greens, or pulse fresh cauliflower into rice and pat dry; slice the medium cucumber, halve the pint of cherry tomatoes, thinly slice 1/2 small red onion, measure out 1/2 cup pitted kalamata olives and crumble 4 oz feta; salt the cucumber slices lightly if they seem watery.
If you chose cauliflower rice, heat a skillet over medium and add a drizzle of olive oil, then cook the cauliflower rice 4 to 6 minutes until tender and just slightly browned; season with a pinch of salt and set aside.
Heat a grill or a heavy skillet to medium high and add a little oil so the chicken wont stick; remove chicken from the marinade (discard leftover marinade) and cook thighs about 5 to 7 minutes per side and breasts about 6 to 8 minutes per side until nicely charred and an instant read thermometer hits 165 F (74 C).
Let the chicken rest 5 minutes after cooking so the juices settle, then slice into strips or bite sized pieces.
Build the bowls: start with romaine or cauliflower rice, arrange sliced chicken, cucumber slices, cherry tomatoes, red onion, kalamata olives and crumble feta over the top.
Spoon generous dollops of tzatziki over each bowl, finish with a drizzle of olive oil, a squeeze of lemon if you like, and a sprinkle of extra dried oregano or dill; serve right away and enjoy.

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.