Juicy lemon-garlic chicken served over fluffy rice with crisp vegetables, creamy avocado, and a tangy whipped feta sauce. This Mediterranean-inspired bowl is packed with fresh flavor and makes an easy, satisfying lunch or dinner.
Recipe Details
Prep time: 15 minutes
Marinating time: 15–30 minutes
Cook time: 15 minutes
Total time: About 45 minutes
Servings: 4
Ingredients
Lemon Garlic Chicken
1½ lb (680 g) boneless, skinless chicken breasts or thighs
2 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon lemon zest
4 garlic cloves, minced
1 teaspoon dried oregano
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon dried thyme
¼ teaspoon red pepper flakes, optional
Rice
1½ cups uncooked long-grain white rice or basmati rice
2¼ cups water or low-sodium chicken broth
½ teaspoon salt
1 tablespoon olive oil or butter Bowl Toppings
1 cup cucumber, diced
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
1 avocado, sliced or diced
½ cup cooked chickpeas, optional
¼ cup Kalamata olives, sliced
2 tablespoons fresh parsley, chopped
1 tablespoon fresh dill, chopped
Lemon wedges, for serving
Creamy Lemon Feta Sauce
¾ cup crumbled feta cheese
½ cup plain Greek yogurt
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 small garlic clove, minced
2–3 tablespoons water, as needed
¼ teaspoon black pepper
¼ teaspoon dried oregano
Instructions
- Marinate the Chicken
Cut the chicken into bite-sized pieces or thin strips.
Place in a bowl and add:
Olive oil
Lemon juice
Lemon zest
Garlic
Oregano
Paprika
Salt
Black pepper
Thyme
Red pepper flakes
Toss until the chicken is evenly coated.
Cover and refrigerate for 15–30 minutes.
Don’t marinate chicken in lemon juice for several hours because the acidity can affect the texture.
- Cook the Rice
Rinse the rice under cold water until the water runs mostly clear.
Add rice, water or chicken broth, salt, and olive oil to a saucepan.
Bring to a boil, then reduce the heat to low.
Cover and simmer for 15–18 minutes, or until the liquid is absorbed and the rice is tender.
Remove from the heat and let it rest, covered, for 5–10 minutes.
Fluff with a fork.
- Make the Creamy Lemon Feta Sauce
Add feta, Greek yogurt, olive oil, lemon juice, lemon zest, garlic, black pepper, and oregano to a food processor or blender.
Blend until creamy and smooth.
Add water 1 tablespoon at a time until the sauce reaches a pourable consistency.
Taste and adjust the lemon, salt, and pepper as desired.
For a chunkier sauce, simply mash everything together with a fork instead of blending.
- Cook the Chicken
Heat a large skillet over medium-high heat.
Add the marinated chicken in a single layer.
Cook for approximately 4–5 minutes per side if using larger pieces, or 6–8 minutes total for bite-sized pieces, stirring occasionally.
The chicken should be golden on the outside and cooked through.
For food safety, chicken should reach 165°F (74°C) in the thickest part.
Remove from the heat and let rest for 3–5 minutes.
- Prepare the Vegetables
While the chicken cooks, prepare the toppings.
Dice the cucumber and tomatoes, slice the red onion and avocado, and chop the fresh herbs.
If using chickpeas, drain and rinse them well.
6. Assemble the Bowls
Divide the cooked rice between 4 bowls.
Arrange the chicken over the rice.
Add:
Cucumber
Cherry tomatoes
Red onion
Avocado
Chickpeas
Kalamata olives
Drizzle generously with the creamy lemon feta sauce.
Finish with fresh parsley, dill, and a squeeze of lemon.
Serve immediately.
Easy Variations
Spicy Lemon Chicken Bowl
Add extra red pepper flakes, cayenne, or a drizzle of hot sauce.
Lower-Carb Bowl
Replace the rice with cauliflower rice or a bed of chopped lettuce.
Extra Creamy
Add additional avocado and a little extra feta sauce.
🫘 High-Fiber Version
Add chickpeas and extra vegetables.
Whole-Grain Version
Use brown rice, quinoa, farro, or bulgur instead of white rice.
Extra Mediterranean
Add roasted red peppers, artichoke hearts, or a little extra feta.
Helpful Tips
Use chicken thighs for extra juiciness. Chicken breasts work well but can dry out if overcooked.
Don’t overcrowd the skillet. Cook the chicken in batches if necessary so it browns rather than steams.
Blend the feta sauce well. A food processor gives the smoothest, creamiest result.
Taste the sauce before adding salt. Feta is naturally salty, so additional salt may not be necessary.
Prepare components ahead. The rice, chicken, vegetables, and sauce can all be prepared separately for easy meal prep.
Approximate Nutrition
Per serving, based on 4 servings:
Calories: 650–700
Protein: 48–53 g
Carbohydrates: 55–60 g
Fat: 28–32 g
Fiber: 7–9 g
Sugar: 5–7 g
Sodium: 850–1,050 mg
Nutrition is approximate and varies depending on the rice, chicken cut, feta, yogurt, avocado, and amount of sauce used.
All Nut & Allergen Information
Peanuts: None required
Tree nuts: None required
Dairy: Contains dairy from feta and Greek yogurt
Eggs: None required
Gluten: Naturally gluten-free when all packaged ingredients are verified gluten-free
Wheat: None required
Soy: None required
Sesame: None required
Fish/shellfish: None required
Nut-free as written.
If serving someone with a severe allergy, check packaged feta, yogurt, broth, seasonings, and other ingredients for manufacturer-specific cross-contact warnings.
Recipe Q&A
Q: Can I use chicken thighs instead of chicken breast?
Yes. Boneless, skinless chicken thighs are especially juicy and flavorful and work very well in this recipe.
Q: Can I use leftover cooked chicken?
Absolutely. Skip the marinade and simply warm the cooked chicken with a little olive oil, lemon juice, garlic, and oregano.
Q: Can I use brown rice?
Yes. Follow the cooking instructions on your particular rice package because brown rice generally requires more liquid and cooking time.
Q: Can I use quinoa instead of rice?
Yes. Quinoa makes an excellent high-protein alternative.
Q: Can I make the feta sauce without a blender?
Yes. Mash the feta with Greek yogurt using a fork, then whisk in the remaining ingredients. It will have a slightly more textured consistency.
Q: Can I make the sauce dairy-free?
Yes. Use dairy-free Greek-style yogurt and dairy-free feta.
Q: Is this recipe gluten-free?
Yes, the basic ingredients are naturally gluten-free. Check packaged ingredients such as broth and seasonings if strict gluten avoidance is necessary.
Q: Can I make this bowl ahead of time?
Yes. Store the chicken, rice, vegetables, and sauce separately and assemble when ready to eat.
Q: How long does it last in the refrigerator?
The cooked chicken and rice can generally be refrigerated for 3–4 days when stored properly. Keep the sauce and fresh avocado separate for the best quality.
Q: Can I freeze the chicken?
Yes. The cooked chicken can be frozen for up to about 2–3 months in an airtight container. Thaw in the refrigerator and reheat thoroughly.
Q: Can I freeze the feta sauce?
Freezing isn’t recommended because the yogurt and feta can change texture after thawing.
Q: How can I make this lower in calories?
Use less rice, reduce the amount of olive oil, use low-fat Greek yogurt and feta, and increase the vegetables.
Q: How can I make it higher in protein?
Use extra chicken, add chickpeas, choose high-protein Greek yogurt, and use a high-protein rice or grain if desired.
Q: What vegetables can I add?
Roasted zucchini, bell peppers, spinach, broccoli, roasted eggplant, artichoke hearts, or shredded lettuce all work beautifully.
Q: Can I make the chicken spicy?
Yes. Add cayenne, extra red pepper flakes, chili powder, or your favorite hot sauce.
Q: What can I use instead of feta?
Goat cheese can work, although it will produce a different flavor and texture. For the sauce, a thick Greek-yogurt-based lemon sauce can also be made without cheese.
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