🍽️ Recipe Overview

  • Servings: 4
  • Prep Time: 15 minutes
  • Cook Time: 15–20 minutes
  • Total Time: ~35 minutes
  • Calories: ~400–450 per bowl
  • Protein: 35–40g per serving

🧺 Ingredients

🐔 For the Grilled Chicken:

  • 1 lb (450g) boneless, skinless chicken breasts (2 medium-sized)
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon smoked paprika (optional, for color and depth)
  • ½ teaspoon dried oregano or Italian seasoning
  • Juice of ½ lemon (optional but brightens flavor)

🥗 For the Bowl Base:

  • 2 cups cooked rice (white, brown, or jasmine rice; or swap with quinoa for more protein)
  • 2 cups fresh lettuce (Romaine, spring mix, or spinach)
  • 1 avocado, sliced (½ avocado per serving)
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil (to drizzle on veggies)
  • Fresh parsley or cilantro, chopped (for garnish)
  • Extra salt & pepper, to taste

🍶 For the Creamy Yogurt Herb Dressing:

  • ¾ cup plain nonfat Greek yogurt (thick and high in protein)
  • 1 tablespoon olive oil (optional for richness)
  • 1 tablespoon lemon juice (freshly squeezed)
  • 1 garlic clove, finely minced or grated
  • 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
  • 1 tablespoon fresh parsley or cilantro, finely chopped
  • Salt and pepper, to taste
  • (Optional additions):
    • 1 teaspoon honey or agave for a hint of sweetness
    • 1 teaspoon Dijon mustard for a tangy kick

👩‍🍳 Step-by-Step Instructions

🔹 Step 1: Marinate and Grill the Chicken

  1. Prepare the chicken:
    Pat chicken breasts dry with paper towels. This helps them sear better on the grill or pan.
  2. Season:
    In a bowl, mix olive oil, salt, pepper, garlic powder, smoked paprika, oregano, and lemon juice.
    Coat the chicken breasts evenly with this mixture. Let them marinate for 10–15 minutes while you prep other ingredients.
  3. Grill or cook:
    • Outdoor grill: Preheat to medium-high. Grill each breast for 5–6 minutes per side, or until internal temperature reaches 165°F (74°C).
    • Stovetop option: Heat a grill pan or skillet over medium-high heat. Add a drizzle of oil, then cook chicken for 5–6 minutes per side, until golden and cooked through.
  4. Rest and slice:
    Transfer chicken to a plate and let rest for 5 minutes before slicing thinly. This locks in the juices and keeps the chicken tender.

🔹 Step 2: Cook the Rice

  1. Prepare 2 cups of cooked rice (about 1 cup dry).
    • You can use white rice, brown rice, jasmine, or basmati.
    • For extra protein, use quinoa or cauliflower rice.
  2. Once cooked, fluff with a fork and season lightly with salt and a drizzle of olive oil or lemon juice.

🔹 Step 3: Prepare the Yogurt Herb Dressing

  1. In a small bowl, combine Greek yogurt, olive oil, lemon juice, garlic, dill, parsley (or cilantro), salt, and pepper.
  2. Whisk or stir until creamy and smooth.
  3. Taste and adjust seasoning:
    • Add a touch more lemon for brightness
    • Add honey for subtle sweetness
    • Add extra herbs for freshness
  4. Chill the dressing in the fridge while assembling the bowls — the flavors will deepen as it rests.

🔹 Step 4: Prepare the Veggies

  1. Wash and pat dry the lettuce, tomatoes, and herbs.
  2. Slice avocado just before serving to prevent browning.
  3. Drizzle the veggies lightly with olive oil and a pinch of salt for flavor.

🔹 Step 5: Assemble the Bowls

  1. Start with the base: Spoon about ½ cup of cooked rice into each bowl.
  2. Add the greens: Layer fresh lettuce on top of the rice.
  3. Add the toppings: Arrange sliced chicken, avocado slices, and halved cherry tomatoes over the greens.
  4. Drizzle with yogurt sauce: Spoon a generous amount of the creamy yogurt herb dressing over the chicken and veggies.
  5. Finish: Sprinkle fresh parsley or cilantro on top, add cracked black pepper, and drizzle a touch of olive oil if desired.

🔹 Step 6: Serve & Enjoy

Serve immediately while the chicken is warm and the veggies are crisp.
Each bite should have a balance of warm, savory chicken, creamy avocado, and tangy yogurt dressing — a perfect healthy comfort meal.

⚖️ Nutrition (Per Serving – Approximation)

NutrientAmount
Calories420
Protein38–40g
Carbohydrates20–25g
Fat18g
Fiber5g
WW Points~5 (varies with rice and dressing)

💡 Tips & Variations

🧊 Meal Prep Tips:

  • Store: Keep ingredients separated in containers for up to 4 days.
    • Store chicken, rice, and dressing separately from fresh veggies.
  • Reheat: Warm the chicken and rice before assembling, or enjoy cold for a refreshing meal.
  • Portion control: Divide into 4 meal-prep bowls with ¼ of each ingredient for consistent macros.

🌶️ Flavor Variations:

  • Spicy Southwest Style: Add chili powder, cumin, and lime juice to the chicken marinade. Top with corn, black beans, and salsa.
  • Mediterranean Style: Use quinoa, add kalamata olives, and swap dill for oregano in the yogurt sauce.
  • Asian Fusion: Add a splash of soy sauce to the marinade and use a sesame-yogurt sauce instead of dill.

🥑 Ingredient Swaps:

  • Grain-free: Replace rice with riced cauliflower or spiralized zucchini.
  • Dairy-free: Use coconut yogurt instead of Greek yogurt.
  • Extra veggies: Add shredded carrots, cucumber ribbons, or roasted sweet potatoes for color and variety.

🌿 Chef’s Notes

This bowl celebrates balance — lean grilled chicken for protein, avocado for healthy fats, rice for carbs and texture, and Greek yogurt dressing for tangy creaminess.
The key to its restaurant-quality flavor is perfectly seasoned chicken and a well-balanced dressing