Greek Tzatziki Chicken and Chickpea Bowl
Crisp cucumber, cherry tomatoes, and warm seasoned chicken served over fiber-rich chickpeas with creamy homemade tzatziki. A bright 404-calorie lunch delivering 37g of protein without any eggs.
Prep
12 min
Cook
13 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
12 min
Cook
13 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl
Time saver
Meal prep this bowl ahead of time by keeping cooked chicken and tzatziki in separate containers until ready to assemble.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Heat a nonstick skillet over medium-high heat
- 01
Heat a nonstick skillet over medium-high heat
Heat a nonstick skillet over medium-high heat, around 375°F (190°C), for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 02
Season 1 chicken breast on both sides…
Season 1 chicken breast on both sides with oregano, salt, and black pepper.
Tap card to mark done - 03
Add 1 teaspoon of olive oil to…
Add 1 teaspoon of olive oil to the hot skillet and swirl to coat the surface.
Tap card to mark done - 04
Place the chicken breast in the skillet…
Place the chicken breast in the skillet and cook for 6 to 7 minutes per side, until the exterior is golden brown and the internal temperature reaches 165°F (74°C).
Look for: the exterior is golden brown and the internal temperature reaches 165°F (74°C)
Tap card to mark done - 05
Transfer the cooked chicken to a cutting…
Transfer the cooked chicken to a cutting board and let it rest for 5 minutes before dicing into bite-sized 0.5-inch (1.2cm) pieces.
Allow: 5 minutes
Tap card to mark done - 06
Prepare the tzatziki sauce in a small…
While the chicken rests, prepare the tzatziki sauce in a small bowl by combining nonfat Greek yogurt, grated cucumber, minced garlic clove, 1 teaspoon of olive oil, and lemon juice. Stir until smooth and well blended.
Look for: smooth and well blended
Tap card to mark done - 07
Assemble the base by combining drained chickpeas
In a serving bowl, assemble the base by combining drained chickpeas, sliced cucumber, halved cherry tomatoes, and kalamata olives.
Tap card to mark done - 08
Top the chickpea and vegetable mix with…
Top the chickpea and vegetable mix with the diced grilled chicken breast.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Spoon the garlic tzatziki dressing over the…
Spoon the garlic tzatziki dressing over the chicken and vegetables right before eating.
Tap card to mark done - 10
Serve immediately
Serve immediately, or store in an airtight container in the refrigerator for up to 3 days with sauce kept on the side.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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