Australian🍚 Starches

High-Protein Grilled Chicken Bowl

Name: High-Protein Grilled Chicken Bowl
Total time: 50 min
Yield: 5 servings
Cuisine: Australian
Ingredients: 1 kg Boneless and skinless chicken thighs; 2½ tbsp High protein yogurt; 1 tbsp Olive oil; ¼ Lemon juice; 3 Garlic cloves; 1 tsp Smoked paprika; 1 tsp Ground cumin; 1 tsp Dried oregano; ½ tsp Ground coriander; ~1 tsp Salt and black pepper; 300 g Basmati rice, washed; 600 ml Cold water; 2 tsp Olive oil; 2 Garlic cloves; ½ Lemon; ~½ tsp Salt; 100 g Lettuce; 200 g Cherry tomatoes; ½ Cucumber; ½ Red onion; 1 tbsp Olive oil; 1 tbsp Lemon juice or red wine vinegar; 2/3 cups High protein yogurt; 1 Garlic clove; ¼ Lemon juice

⏱ 50 min🍽 Serves 5

A meal prep bowl that tastes like takeout comfort food but is actually a clean, high-protein dish. Features juicy grilled chicken thighs, lemon garlic rice, crisp salad, and creamy garlic yogurt sauce—built for flavour, balance, and macros.

High-protein

Adapted from a video by Chef Jack Ovens

This High Protein Bowl Feels Like a Cheat Meal

Watch on YouTube

Ingredients

Boneless and skinless chicken thighs1 kg
High protein yogurt2½ tbsp
Olive oil1 tbsp
Lemon juicefrom 1/4 of a lemon¼
Garlic cloves3
Smoked paprika1 tsp
Ground cumin1 tsp
Dried oregano

Steps

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1
Prepare the chicken marinade by combining the chicken thighs in a bowl with high protein yogurt, olive oil, lemon juice, grated garlic, smoked paprika, cumin, oregano, coriander, salt, and pepper. Mix everything together until the chicken is evenly coated. You can use immediately or marinate for up to 48 hours.
2
Make the garlic yogurt sauce by combining high protein yogurt in a bowl, add grated garlic, lemon juice, salt, and white pepper to taste. Mix well. Transfer to a squeeze bottle if desired for easier serving, then refrigerate—it will keep for up to one week.
3
Prepare the salad by thinly slicing red onion, halving or quartering cherry tomatoes, cutting cucumber into triangles, and washing lettuce. Combine all vegetables in a bowl and mix. Set aside dressing for later.
4
Grate garlic cloves on a microplane to create a paste for the rice.
5
Cook the lemon garlic rice by heating olive oil in a saucepan over medium-high heat, add the garlic paste, and cook for about one minute until fragrant without browning. Add the washed basmati rice, pour in cold water, stir well, and add salt. Bring to a boil, then cover, reduce heat to low, and cook for 12 minutes.
6
Sear the chicken by heating a large pan over medium-high heat with olive oil. Add the marinated chicken in batches, avoiding overcrowding to prevent steaming. Cook for about 4 to 5 minutes on each side until golden. Remove and let rest for 5 minutes.
7
Finish the rice by letting it sit covered for 4 minutes after cooking. Carefully remove the lid to avoid the steam. Squeeze lemon juice over the rice and fluff it with a spatula or fork until light and fluffy.
8
Slice the rested chicken into strips or dice it, as desired.
9
Assemble the bowls by placing rice in the bottom of each container, topping with chicken and pouring the resting juices over the rice. Add the salad, drizzle with olive oil and lemon juice or vinegar, season to taste, and top with the garlic yogurt sauce. Include a lemon wedge if desired.

High-Protein Grilled Chicken Bowl

Ingredients

Steps

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