Chicken & Rice Powerbowl
A high-protein, low-carb powerbowl with roasted seasoned chicken, a bright cucumber onion salad, creamy spicy yogurt sauce, and rice (or cauliflower rice). Easy to make, great for meal prep, and packed with flavor — tastes better than takeout.
Yield
4
Time
55 minutes
Ingredients
1.5 lb (700 g) skin-on, bone-in chicken thighs (you can remove skin after cooking)
1 tsp olive oil (for chicken)
Salt and black pepper, to taste
1.5 tbsp garlic powder
1 tbsp smoked paprika
1 tbsp dried thyme or oregano
1/4 tsp cayenne pepper
1 tbsp baking powder (optional — helps crisp the skin)
1/2 cup Greek yogurt
2 tbsp mayonnaise
2 scallions (white + green parts)
About 1 packed cup fresh cilantro (approximately 2 large handfuls)
1/2 jalapeño, seeds removed if preferred
Juice of 1.5 limes
1/2 tsp chipotle powder
Salt, to taste (for the sauce)
4 Persian cucumbers, thinly sliced
3 tbsp finely diced red onion
2 tbsp finely chopped cilantro (for salad)
1 tsp olive oil (for salad)
Juice of 1/2 small lemon
Pinch of salt (for salad)
Cooked rice, quinoa, or cauliflower rice — enough for 4 servings (use package directions; Kaizen low-carb rice used in video)
2 avocados, sliced (approx. 1/2 avocado per serving or adjust as desired)
Instructions
Step 1
Preheat oven to 400°F (200°C).
Step 2
Prepare the chicken: In a bowl, add the chicken thighs. Drizzle with 1 tsp olive oil and season with salt and pepper. Sprinkle 1.5 tbsp garlic powder, 1 tbsp smoked paprika, 1 tbsp thyme or oregano, 1/4 tsp cayenne pepper, and 1 tbsp baking powder if using. Toss to coat evenly.
Step 3
Roast the chicken: Arrange thighs skin-side up on a rimmed baking sheet or in a roasting pan. Roast at 400°F (200°C) for about 40 minutes, until cooked through (internal temperature 165°F/74°C). If you prefer, grill or air-fry instead. Remove skin after cooking if desired.
Step 4
Make the spicy yogurt sauce: In a food processor or blender, combine 1/2 cup Greek yogurt, 2 tbsp mayo, 2 scallions, about 1 packed cup cilantro, 1/2 jalapeño (adjust for heat), juice of 1.5 limes, 1/2 tsp chipotle powder, and salt to taste. Process until smooth. Taste and adjust seasoning.
Step 5
Prepare the cucumber salad: Thinly slice 4 Persian cucumbers. In a bowl, combine cucumbers, 3 tbsp finely diced red onion, 2 tbsp chopped cilantro, 1 tsp olive oil, juice of 1/2 small lemon, and a pinch of salt. Toss, taste, and adjust.
Step 6
Cook the base: Prepare your rice, quinoa, or cauliflower rice according to package directions. (Video used a low-carb high-protein rice; any rice or grain works.)
Step 7
Assemble the bowls (serves 4): Divide the cooked rice among 4 bowls. Top each with one roasted chicken thigh (or portion the meat), two generous spoonfuls of the cucumber salad, 2 slices of avocado (or about 1/2 avocado per bowl), and a drizzle of the spicy yogurt sauce.
Step 8
Serve warm. Store leftovers separately (sauce and salad chilled) for best texture.
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