Grilled Chicken Souvlaki Bowls with Cucumber-Yogurt Sauce

Inspired by the grilled meat skewers sold at Greek street stalls, this DASH-friendly bowl trades the usual salty pita and feta-heavy toppings for a nutrient-dense, low-sodium build. Chicken breast is marinated in fresh lemon juice, garlic, and olive oil, then grilled until lightly charred and juicy. It's served over nutty whole-grain bulgur instead of refined rice, layered with chopped cucumber and tomato for potassium and fiber, and finished with a bright, creamy cucumber-yogurt sauce made from low-fat Greek yogurt instead of traditional high-fat, high-sodium tzatziki. Every component here is chosen with blood pressure in mind: lean poultry replaces fattier red meats, fresh herbs and citrus stand in for salt, and whole grains add magnesium and fiber without the sodium load of boxed pilafs. The result is a vibrant, satisfying dinner bowl that delivers the bold, garlicky, herby flavor of classic souvlaki while supporting a heart-healthy eating pattern. It's easily scaled for meal prep and tastes just as good the next day, making it a smart addition to any weekly DASH rotation.</long_description> <parameter name="meta_description">DASH-friendly chicken souvlaki bowls with bulgur, veggies & low-sodium tzatziki—bold Greek flavor built for heart health.

Ingredients

• 1.25 lbboneless skinless chicken breast, cut into 1.5-inch cubes
• 0.25 cuplemon juice, freshly squeezed, divided
• 3 tbspolive oil, divided
• 4 clovesgarlic, minced, divided
• 2 tspdried oregano, divided
• 0.5 tspblack pepper
• 1 cupDry bulgur wheat
• 1.75 cuplow-sodium chicken or vegetable broth, or water
• 1.5 wholeEnglish cucumber, 1 grated for sauce, 0.5 diced for bowls
• 1 cupPlain low-fat Greek yogurt
• 2 tbspfresh dill, chopped
• 2 wholeRoma tomatoes, chopped
• 0.25 wholered onion, thinly sliced
• 2 tbspfresh parsley, chopped, for garnish
• 8 wholeWooden or metal skewers

Method

1. If using wooden skewers, soak them in water for at least 20 minutes to prevent burning on the grill. 20:00
2. In a mixing bowl, whisk together 3 tablespoons lemon juice, 2 tablespoons olive oil, 3 minced garlic cloves, 1.5 teaspoons oregano, and black pepper. Add the cubed chicken and toss to coat thoroughly.
3. Cover the chicken and marinate in the refrigerator for at least 20 minutes (or up to 4 hours for deeper flavor). 20:00
4. Meanwhile, bring the broth to a boil in a medium saucepan. Stir in the bulgur, cover, reduce heat to low, and simmer until tender and liquid is absorbed. 12:00
5. Remove bulgur from heat and let it sit covered to steam, then fluff with a fork. 5:00
6. While the chicken marinates, grate half the cucumber on a box grater and squeeze out excess liquid with your hands or a clean towel. Dice the remaining cucumber half for the bowls.
7. In a small bowl, combine the grated cucumber, Greek yogurt, remaining 1 tablespoon lemon juice, remaining 1 clove minced garlic, remaining 0.5 teaspoon oregano, and dill. Stir well and refrigerate until serving.
8. Thread the marinated chicken cubes onto the soaked skewers, dividing evenly.
9. Preheat the grill or grill pan to medium-high heat and brush lightly with the remaining olive oil.
10. Grill the skewers, turning occasionally, until the chicken is charred in spots and cooked through to an internal temperature of 165°F. 10:00
11. While the chicken grills, chop the tomatoes and slice the red onion thinly.
12. Divide the cooked bulgur among bowls. Top with diced cucumber, chopped tomatoes, and sliced red onion.
13. Slide the grilled chicken off the skewers on top of each bowl, then spoon the cucumber-yogurt sauce generously over the top. Garnish with fresh parsley and serve.