Low-Carb Greek Chicken Bowls (Keto, Gluten-Free)

Combining all the benefits of the Mediterranean diet and Keto diet in one dish, these low-carb Greek Chicken Bowls are bursting with colours and flavours (plus, all the nutrients!). Skillet grilled seasoned chicken is paired with the Greek salad staples of tomatoes, cucumbers, onions, olives and feta cheese. Served with a side of refreshing, garlicky Tzatziki sauce or dressing, whichever way you want to roll with this gluten-free, low-carb chicken recipe.

Such a simple yet satiating and nutritious chicken salad bowl is great for lunch (at home or in the office) or as a quick and easy weeknight dinner. This delicious recipe is from the Cast Iron Keto cookbook by Alex and Lauren Lester (read more about the book below).


Low-Carb Greek Chicken Bowls (Keto, Gluten-Free)
 

Greek Chicken Bowls

If you’re looking for tasty low-carb chicken recipes, this Greek bowl of goodness is a must-try. It’s a type of meal I love to make: easy, quick and nutritious while delivering 100% flavour.

We’ve got protein, lots of healthy fats and just enough veg to give you that boost in vitamins, antioxidants and fibre while keeping the carb count low.

Plus, it’s great for meal prep: you can get every element ready ahead of time and store in the fridge for a few days.

 

Cooking With Cast Iron Skillet

As I mentioned above, this recipe for Greek chicken salad bowls is from a keto cookbook that focuses on cooking with a cast iron skillet. I personally love a good cast iron pan as it’s a bit like a Swiss Army Knife in the kitchen. 

  • You can a cast iron skillet in the oven, on the stove or over a campfire.
  • You can use it to grill meat, bake a frittata or make a cookie. 
  • It’s an investment BUT it is practically indestructible and will you a lifetime as long as you take good care of it.
  • If you’re short on space, it can save you some by serving multiple purposes. 
  • It’s nontoxic! Unlike nonstick cookware, cast iron contains no harmful chemicals like PFOA, making cast iron the perfect choice for a health-minded kitchen.

Even though the chicken for this dish was grilled in one of these marvellous skillets, you can use your regular frying pan or the barbecue grill to achieve similar results!

 

Greek Seasoning For Chicken

In my opinion, the key to making this dish an absolute standout is a good Greek seasoning for chicken. There are many good brands of premixed herbs and spice blends on the market like this one or this one. 

I often make my own Greek seasoning by mixing some of these staple ingredients: salt, pepper, dried oregano, dried thyme or rosemary, garlic, paprika, and sometimes even cinnamon. You can add other herbs like parsley, marjoram, dill, peppermint or chives. Lemon zest – dried or fresh – is always a great touch!

 

More Keto Recipes

Video: How To Make Greek Chicken Salad Bowl

Full Recipe For Greek Chicken Bowls

Find the full list of ingredients, instructions and extra cooking notes below. If you have questions or cook this recipe, please let me know in the comments and make sure to rate this recipe so it’s easy for others to find.

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Low-Carb Chicken Greek Bowl With Tzatziki

Low-Carb & Keto Greek Chicken Bowls

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Author: Alex & Lauren Lester
Servings: 4
Course: Main
Cuisine: Greek
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4.94 from 16 votes
Calories: 473kcal
Combining all the benefits of the Mediterranean diet and Keto diet in one dish, these low-carb Greek chicken salad bowls with Tzatziki dressing and feta are super easy to make and are great for lunch or dinner. Recipe from Cast Iron Keto cookbook by Alex & Lauren Lester, read the review below!

Ingredients 

Greek Chicken

  • 1 lb. chicken breast boneless, skinless, cut into 1-inch (2.5-cm) cubes (455 g)
  • 3 tablespoons olive oil (45 ml)
  • 2 tablespoons lemon juice
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Greek seasoning (see notes below)
  • 1/4 teaspoon sea salt

Tzatziki sauce

  • 8 oz. Greek yoghurt plain, full-fat (224 g)
  • 1/2 medium Persian cucumber grated
  • 2 cloves garlic grated
  • Zest of 1 medium lemon
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons fresh dill minced
  • Sea salt as needed
  • Black pepper as needed

Red Wine Vinegar Dressing

  • 3 tablespoons olive oil (45 ml)
  • 1 tablespoons red wine vinegar
  • 1 teaspoon fresh oregano minced
  • Sea salt to taste

Salad Toppings

  • 1 large Persian cucumber diced
  • 1 cup cherry tomatoes halved
  • 1/2 cup red onion thinly sliced
  • 1/3 cup Kalamata olives pitted
  • 4 oz. feta cheese crumbled

Instructions

  • To make the chicken, combine the chicken, oil, lemon juice, vinegar, Greek seasoning, and salt in a sealable container. Marinate the chicken in the refrigerator for 30 minutes or up to overnight.
  • To make the tzatziki, stir together the yoghurt, cucumber, garlic, lemon zest, lemon juice, dill, salt, and black pepper in a medium bowl. Refrigerate the tzatziki until you are ready to serve.
  • Heat a 10-inch (25-cm) or larger cast-iron skillet over medium-high heat. Add the chicken and marinade to the skillet. Cook the chicken for 3 to 4 minutes per side, until it is brown and its internal temperature reaches 165°F (74°C).
  • To make the red wine vinegar dressing, whisk together the oil, vinegar, oregano, and salt in a small bowl.
  • To assemble the bowls, divide the chicken among four individual serving bowls. Top the chicken with the cucumber, tomatoes, onion, olives, and feta cheese. Pour the red wine vinegar dressing over the bowls and top each bowl with the tzatziki just before serving.

Notes

You can buy ready-made Greek seasoning like this or this one. You can also make your own by mixing salt, pepper, dried oregano, dried thyme or rosemary, garlic powder, paprika, and cinnamon.
Cooking times above don't include the time for marinating the chicken which can be anywhere between 10-15 minutes and overnight. The longer you leave it, the more flavour it will have.

Nutrition

Calories: 473kcal | Carbohydrates: 9g | Protein: 35g | Fat: 33g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 19g | Trans Fat: 0.01g | Cholesterol: 101mg | Sodium: 806mg | Potassium: 602mg | Fiber: 1g | Sugar: 5g | Vitamin A: 451IU | Vitamin C: 16mg | Calcium: 234mg | Iron: 1mg
Keywords: Meal Prep, Low-Carb, Keto, Chicken, Lunch Ideas, Greek, Vegetable Recipes, Healthy Meals
Tried this recipe?Mention @cookedandloved or tag #cookedandloved

Reprinted with permission from Cast Iron Keto cookbook by Alex and Lauren Lester, Page Street Publishing Co. 2020. Photo credit: Lauren Lester

 

About The Cast Iron Keto Cookbook 

Cast Iron Keto cookbook review image of recipes

Alex and Lauren Lester from the blog Cast Iron Keto have put out a book by the same name containing 75 recipes for low-carb, one-pot dishes made in our most beloved kitchen tool – the cast iron skillet. If you’re looking to simplify the cleaning process and maximise flavour while keeping things keto, this book is unquestionably for you.

The book is divided into six sections: land, sea, date night, brilliant bowls, sensational salads, Meatless Mondays: vegetarian. The cast-iron skillet is either used to cook the whole dish as a one-pot creation or to make one of the key elements of the dish (e.g. grilled or roasted protein)

 

What Sets This Cookbook Apart

In this book, you’ll learn a lot about Alex and Lauren both, and why each respectively chose a ketogenic approach in order to live their fullest life. You’ll then learn about both the basics of keto and why low-carb can be a stellar choice if you’re looking to transform your health or relationship with food.

Oh, and you’ll learn more about cast iron cooking and why it’s such a great investment! Many of us already know the joys of cast iron cooking such as easy cleanup, the long-lasting material, and cast iron being a non-toxic choice.

This collection is most certainly one for the meat lovers out there as most recipes contain primarily meat and have less emphasis on veggies than other keto cookbooks. This will give you an edge on cooking up perfect cuts of meat every time while also giving you inventive new ideas like the casserole take on a classic Reuben sandwich or blackberry pork chops.

You’ll also find a few adaptations for grain dishes like a recipe for ramen. However, these dishes are primarily focused on recipes that need less altering to make low-carb – and the authors do a really good job too.

Unlike many other keto cookbooks I’ve featured recently, this one doesn’t have any treats or desserts, which I actually quite like. The focus is on savoury, balanced meals! 

 

Keto Recipes On My Must-Try Recipes

  • Italian sub sandwich casserole
  • Creamy crab bisque
  • Prosciutto and arugula pizza
  • Cheesy rotisserie chicken casserole
  • Big Mac burger bowls
  • Cheesy Chile Rellenos (stuffed chile peppers)

Overall, this book is meant to elevate your cast iron skills and capacity with new ideas you never thought to make either low-carb or in a single pot. Whether you’re fully committed to keto or just enjoy reaching for fewer grains and starches at dinner, this book makes a fabulous staple for menu planning, meal prep, entertaining, or just plain getting food on the table.

You can find the Cast Iron Keto cookbook on Amazon here and in other stores. More info here.

 

About The Authors

Alex and Lauren Lester are the creators of the popular blog Cast Iron Keto. They have worked with brands such as Kiolbassa Smoked Meats, Moon Cheese Snacks and Pacific Foods, and their recipes have been featured in Shape, Chowhound, Greatist, and more. After travelling the country in their RV, Alex and Lauren settled down in the Pacific Northwest. You can find them on Instagram here and Facebook here.


Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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Comments

16 Comments
  1. “Salt and pepper to taste” is appropriate for adding to a completed dish, but it is not useful when it comes to a recipe. The initial recipe should include a specific amount of salt and or pepper, which can then be adjusted if a person chooses to make a recipe the second time. “As needed” doesn’t give a starting point: 1/4 t, 1/2 t, a pinch? Every recipe should specify a starting point from which a cook can adjust in future iterations.

    Also, prep time should always include the time it takes to halve, slice, dice, zest, grate, and mince. Otherwise, the “prep time” isn’t close to accurate and should be omitted. Despite these shortcomings in the recipe, the finished product (which I chose to make sans salt, since I choose not to guess) was lovely.

    1. 5 stars
      You want “salt and pepper to taste” to be replaced with a specific amount of salt and pepper that you can adjust… to taste? You should always be tasting as you go, that’s all. Also, prep time is arbitrary because it’s different for everyone. These aren’t “shortcomings” in the recipe, these are just nitpicky personal preferences that you should’ve just kept to yourself. Just make the food, Traci.

      1. Love it! We are on a low sodium and carbohydrate diet, so no specific salt amount is necessary and the veggies are good for us to eat lots. I plan on using rotisserie chicken as I always have that in freezer. I plan on marinating the chicken after I’ve cut it in smaller pieces. Do you think 2-4 hours is enough since meat will not be started from raw? I do plan on heating the chicken with the marinade, tho. Then onto the finish line with the veggies.

  2. 5 stars
    This greek chicken bowl was the best recipe i’ve ever made! i only marinated the chicken for only 35 minutes and it came out amazing. i chopped my red onion up very small instead of big slices. i made my own greek seasoning (oregano, garlic powder, onion powder, basil leaves, black pepper, salt, and a dash of cinnamon and thyme) and used that to marinate the chicken. i also used boars head tzatiki sauce so i didn’t have to make it. i also added garlic olive oil banza rice. so delicious.

  3. 5 stars
    It was very flavorful and I didn’t even make the red wine vinegar dressing, just the tzatziki sauce, and it’s still tasted great! (I did about a 3 1/2 hour marinade.)
    I definitely recommend using a food processor or an additional person for the slicing, chopping, grating, etc.! I doubled the tzatziki sauce recipe so that I could use all of my fresh dill from those packages from Trader Joe’s, and that worked nicely to have more sauce. Thanks for the recipe!

  4. 5 stars
    So good! Do yourself a favor & prep extra, you’ll be so glad you did. I could eat this every day.

  5. 5 stars
    Delish! Even my husband and teenage son enjoyed! Next time I may serve with riced cauliflower for a little more bulk for the men. I already had tzatzki so I served that instead of making it myself. I also brushed the tomatoes with the dressing and put under the broiler for a few minutes. Will definitely make this again!

  6. 5 stars
    This is so doggone delicious! I’ve been making it twice a month because my grown kids request it for our weekly dinners!

  7. 5 stars
    The chicken had great flavor! I loved all the sides as well just left out olives cause I don’t like them, but I added fresh spinach and rice and it was perfect!

  8. 5 stars
    Wonderful and just what I was looking for in a recipe! I set all my ingredients on top of a bed of fresh spinach!

  9. 5 stars
    Love this recipe! Easy and delicious – I’ve made it several times for lunch guests and have always gotten rave reviews. This was a great meal to make for my family, as it is adaptable for my daughter & son-in-law who are vegans. I just marinated tofu in place of the chicken & omitted the feta (or I have found vegan feta cheese). Will make again & again!

  10. 5 stars
    So delicious and healthy, thank you so much! Loved the home made Tzatziki and my husband did too!

See all comments »

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