⏱ 90 min total

Chicken Tzatziki Bowl

Name: Chicken Tzatziki Bowl
Prep time: 75 min
Cook time: 15 min
Total time: 90 min
Yield: 1 serving
Ingredients: ³⁄₁₆ cup Quinoa; 4 oz Chicken breast; 1 tbsp Greek yogurt; 1 tsp Olive oil; ⅜ tbsp Red wine vinegar; ½ cloves, minced Garlic; ⅛ tsp, ground Oregano; ⅛ tsp Turmeric; ³⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ dash Black pepper; ½ cucumber Cucumber; ¼ medium whole Tomatoes; ¹⁄₁₆ small raw Red onion; ¹⁄₁₆ cup, crumbled Feta cheese; 1 tbsp Green olives; 4 tbsp Tzatziki

Per 1 serving · 429 g · 17 ingredients

Calories

461

23%
of a 2,000 cal day

Protein
36g
32% of calories
Carbs
31g
28% of calories
Fat
21g
41% of calories

Portion

✓ Protein-dense

At a glance

One serving of Chicken Tzatziki Bowl (429 g) has 461 calories, with 36 g of protein, 31 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (72% DV), Vitamin K (27% DV) and riboflavin (b2) (36% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 37%, 50% and 31% of the daily value.

Per 100 g

107cal

low energy density

Protein per 100 cal

7.8g

Net carbs

28g

carbs minus fiber

Fiber

3.6g

6.3 g sugar

High in

20%+ of the daily value

Protein72%
Vitamin K27%
Riboflavin (B2)36%
Niacin74%
Vitamin B689%
Folate (B9)21%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin C10%
Vitamin E17%
Thiamine18%
Calcium16%

Watch

20%+ of the daily value

Sodium37%
Saturated fat50%
Cholesterol31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 75 minCook 15 min

1
Cook the quinoa according to package instructions.
2
Cut the chicken into 1-inch pieces.
3
In a large bowl, whisk together the yogurt, one-fourth of the olive oil, one-third of the vinegar, garlic, oregano, turmeric, salt, and red pepper flakes.
4
Add the chicken to the bowl and stir to coat. Cover and marinate in the refrigerator for at least 1 hour and up to 8 hours.
5
Preheat an outdoor grill or grill pan to medium-low heat.
6
Thread the chicken pieces onto skewers, discarding the marinade. Sprinkle with salt and pepper.
7
Grill the chicken, turning occasionally, until golden brown and cooked through to 165°F, about 15 minutes.
8
In a medium bowl, whisk together the remaining olive oil and vinegar, and season with salt and pepper.
9
Add the cucumbers, tomatoes, and red onion to the bowl and toss to combine.
10
Divide the quinoa among bowls. Top with the cucumber salad, tzatziki sauce, crumbled feta, and smashed olives.
11
Top each bowl with a chicken skewer and serve immediately.

Vitamins & minerals

Amounts for 1 serving (429 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	42 μg	5%
Vitamin C	9 mg	10%
Vitamin D	0 μg	0%
Vitamin E	3 mg	17%
Vitamin K	32 μg	27%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.5 mg	36%
Niacin	12 mg	74%
Vitamin B6	1 mg	89%
Folate (B9)	82 μg	21%
Vitamin B12	1 μg	23%
Pantothenic acid	2 mg	49%
Choline	130 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	162 mg	16%
Iron	3 mg	34%
Potassium	998 mg	21%
Magnesium	117 mg	28%
Phosphorus	471 mg	67%
Zinc	2 mg	21%
Copper	0.3 mg	29%
Manganese	1 mg	35%
Selenium	32 μg	58%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	48 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	230 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.4 g	—
Leucine	3 g	—
Lycopene	791 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	20 μg	—
Serine	1 g	—
Starch	16 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 461 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

87min
Walking (3.5 mph)
55min
Cycling (moderate)
38min
Running (6 mph)
65min
Swimming laps

Common questions

How many calories are in Chicken Tzatziki Bowl?

One serving of Chicken Tzatziki Bowl (1 serving) has 461 calories, which works out to 107 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Chicken Tzatziki Bowl high in protein?

Yes. It has 36 g of protein per serving, and 32% of its calories come from protein (7.8 g of protein per 100 calories).

Is Chicken Tzatziki Bowl keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken Tzatziki Bowl?

856 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chicken Tzatziki Bowl?

6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (429 g)

Calories461

% Daily Value*

Total fat 21g	27%
Saturated fat 10g	50%
Trans fat 0g
Cholesterol 92mg	31%
Sodium 856mg	37%
Total carbohydrate 31g	11%
Dietary fiber 3.6g	13%
Total sugars 6.3g
Protein 36g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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