Low-Cost Greek Chicken Bowls With Yogurt Tzatziki (No Compromise On Flavor!)

Introduction:

Low-cost Greek chicken bowls are the perfect example of how eating healthy doesn’t have to be expensive. Packed with protein, rich Mediterranean flavors, and topped with creamy yogurt tzatziki, this meal is both satisfying and cost-effective. Whether you’re meal-prepping for the week or whipping up a quick weeknight dinner, this dish checks all the boxes. You’ll save money, eat clean, and fuel your body—all in one bowl. For more budget-friendly dinners, check out our full collection here. And if you’re looking for even more inspiration, see this fantastic high-protein meals guide from BBC Good Food.

The Power of High-Protein Mediterranean Meals

Lean proteins like chicken are at the core of muscle growth, fat reduction, and overall metabolic health. Packed with essential amino acids and low in saturated fat, chicken provides the fuel your body needs to repair tissue and stay energized—without breaking the bank. In the context of the Mediterranean diet, this protein powerhouse becomes even more potent. Known for its anti-inflammatory and heart-healthy benefits, the Mediterranean way of eating emphasizes whole foods, olive oil, fresh vegetables, and herbs—making it a sustainable lifestyle, not just a diet.

Pairing high-quality proteins like grilled chicken with healthy fats such as extra virgin olive oil helps boost satiety, meaning you stay full longer and avoid mindless snacking. This natural balance of nutrients supports weight control and energy levels throughout the day. What’s more, traditional Greek ingredients like garlic, lemon, yogurt, cucumbers, and grains are not only nutritionally dense but incredibly affordable, especially when bought in bulk. This makes low-cost Greek chicken bowls a smart, nourishing choice for anyone looking to eat well on a budget.

What Makes Tzatziki the Ultimate Healthy Sauce

Tzatziki isn’t just a condiment—it’s a nutritional upgrade that transforms any meal. At its heart is Greek yogurt, a protein-rich and probiotic powerhouse that supports gut health, boosts digestion, and keeps you feeling full longer. It’s especially valuable in low-cost Greek chicken bowls, adding creamy texture and tangy flavor without unnecessary fats or additives.

Cucumbers offer a refreshing crunch, keep you hydrated, and pack antioxidants—all with very few calories. Combined with garlic—known for its immune-boosting and anti-inflammatory properties—you get a sauce that’s as healing as it is tasty. What makes tzatziki truly shine is its ability to enhance flavor naturally, eliminating the need for heavy dressings or sauces loaded with hidden sugars and oils.

Even better? You can whip up a fresh batch of tzatziki in just five minutes using basic pantry staples: Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, and a pinch of salt. It’s quick, clean, and cost-effective—just how healthy cooking should be.

Ingredients You’ll Need for the Chicken Bowls

Ingredients (Serves 2):

• 1 medium chicken breast or 2 boneless thighs (marinated in lemon juice, oregano, salt & pepper)
• 1 cup cooked rice, quinoa, or bulgur (budget-friendly grain)
• ½ cup chopped cucumber
• ½ cup diced tomatoes
• ¼ cup sliced red onion
• ½ cup Greek yogurt
• 1 garlic clove, minced
• ¼ cup grated cucumber (for tzatziki)
• 1 tsp lemon juice
• 1 tsp olive oil
• Salt and pepper to taste

Protein: ~35g per serving
Cost per serving: ~$2.50

Instructions:

1. Marinate the Chicken: In a bowl, mix lemon juice, oregano, salt, and pepper. Coat chicken and let it marinate for at least 15 minutes (or overnight if prepping ahead).
2. Cook the Chicken: Heat olive oil in a pan over medium heat. Cook marinated chicken for 5–6 minutes per side, or until golden and fully cooked. Let rest, then slice thinly.
3. Prepare the Grains: Cook rice, quinoa, or bulgur according to package instructions. Fluff and season lightly if desired.
4. Make the Tzatziki: In a small bowl, combine Greek yogurt, grated cucumber (squeeze out excess water), garlic, lemon juice, salt, and a dash of olive oil. Mix well and chill for flavor to develop.
5. Assemble the Bowl: In each serving bowl, layer your grain, add sliced chicken, fresh veggies, and top with a generous spoonful of homemade tzatziki. Serve immediately or store for meal prep.

Step-by-Step Cooking & Assembly Guide

Bringing these Low-Cost Greek Chicken Bowls With Yogurt Tzatziki to life is simpler than it looks, and perfect for both busy weeknights and meal prep Sundays.

Step 1: Marinate and Cook the Chicken

Start by marinating your chicken with lemon juice, oregano, salt, and pepper. Let it soak in those Mediterranean flavors for at least 15 minutes. Cook the chicken on a hot grill or skillet until golden and juicy—around 5–6 minutes per side depending on thickness. Allow it to rest before slicing so the juices stay locked in.

Step 2: Chop and Prep Fresh Veggies

While the chicken cooks, chop your cucumber, tomatoes, and red onion into bite-sized pieces. Keep them crisp and fresh—these veggies are what give your bowl that signature Greek crunch and color.

Step 3: Stir Together Homemade Tzatziki

In a small bowl, combine Greek yogurt with grated cucumber (make sure to squeeze out the excess water), minced garlic, a dash of lemon juice, olive oil, and a pinch of salt. That’s all there is to it! In just 5 minutes, you’ll have a creamy, tangy, protein-rich sauce that elevates any dish.

Step 4: Assemble Bowls or Meal Prep Boxes

In a bowl (or container), layer your grain of choice, sliced chicken, chopped veggies, and finish with a generous dollop of tzatziki. Whether served fresh or stored in the fridge for the week, these bowls hold flavor and nutrients beautifully.

Budget Breakdown and Meal Prep Tips

One of the best parts about these Low-Cost Greek Chicken Bowls With Yogurt Tzatziki is how friendly they are to your wallet without sacrificing taste or nutrition. On average, each bowl costs around $2.50–$3.00, especially when you buy ingredients like rice, chicken, and Greek yogurt in bulk. A large container of yogurt or a pack of chicken thighs can go a long way over several meals.

Batch cooking is your best friend here. Grill or pan-cook 3–4 chicken breasts at once, prepare a big pot of grains, and chop enough veggies for 3–5 days. Store ingredients separately in airtight containers for maximum freshness, or pre-assemble bowls for grab-and-go meals throughout the week.

Looking for cheaper or quicker swaps? Canned chickpeas are a fantastic plant-based protein option, and frozen vegetables can be used in place of fresh if needed. Just thaw and season lightly before adding them to your bowl.

To maintain that just-made flavor, keep tzatziki in a separate container and drizzle it fresh before serving. Everything stays tasty in the fridge for up to 4 days, making it an ideal choice for anyone looking to eat clean and save money.

Conclusion

Eating healthy doesn’t have to mean spending a fortune—or sacrificing flavor. These Low-Cost Greek Chicken Bowls With Yogurt Tzatziki prove that with just a few fresh ingredients and a little prep, you can whip up meals that are high in protein, loaded with Mediterranean goodness, and easy on the wallet. Whether you’re meal prepping for the week or making a quick dinner, this recipe checks all the boxes: balanced, affordable, and crave-worthy.

If you enjoyed this recipe, be sure to explore more like it on our Budget-Friendly Dinners page. And for even more smart, healthy meal ideas, check out this great guide from BBC Good Food on Cheap High-Protein Meals.