Greek Burger Bowl

The creamy tzatziki dressing is the key to bringing this whole burger bowl together. It’s made with nonfat Greek yogurt, fresh herbs, and grated cucumber. It is perfect as a low sodium salad dressing or a light, low fat dip for fresh veggies or even chicken wings. It only takes a few minutes to make and stays fresh in the fridge for days.

Ingredients

• ¼ cup finely grated English cucumber
• ½ cup nonfat plain Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 teaspoon extra virgin olive oil
• 1 garlic clove, finely grated
• ¼ teaspoon freshly ground black pepper
• 1 tablespoon finely chopped fresh dill
• 1 tablespoon finely chopped fresh mint

Instructions

1. Drain the cucumber: Wrap grated cucumber in cheesecloth or a clean paper towel and gently squeeze out excess liquid.
   
   
2. Mix the dressing: In a small bowl, stir together the cucumber, Greek yogurt, lemon juice, olive oil, garlic, pepper, dill, and mint until smooth.
   
   
3. Chill before serving: Refrigerate at least 10 minutes before using to let flavors blend.

Storage

Store in an airtight container in the fridge for up to 5 days. Stir before serving. If it separates, just give it a quick whisk.

Serving Ideas

Try this tzatziki sauce on:

• Grilled veggies or baked falafel
  
  
• Mediterranean Chopped Salad or Greek Salad
  
  
• Pork Kebabs or Grilled Chicken Kebabs

Prefer a different kind of ground meat?
Use 99% lean ground turkey or 96% lean ground beef. Both still keep the fat and sodium low while adding different savory notes.

Don’t have spinach?
Chopped baby kale works great in the burger mix. It holds up to grilling and adds a mild bitterness that balances the feta.

Want more flavor and crunch in the chickpeas?
Try making homemade low sodium crispy chickpeas. Toss no-salt-added canned chickpeas with olive oil and your favorite herbs and spices, roast at 350°F for 40 to 45 minutes until golden. Adds savory flavor and crunch.

Not a fan of Greek yogurt?
Use nonfat plain regular yogurt or fat-free sour cream in the dressing. It’ll be thinner and have less protein, but still cool and tangy.

Want to use salmon instead of chicken?
Swap the grilled chicken burger for a heart-healthy salmon burger or cake. We have three delicious and healthy salmon recipes that pair perfectly with this Mediterranean burger bowl:

• Salmon Cakes: Made with canned salmon, cannellini beans, and fresh herbs. Baked instead of fried and served with a creamy dill sauce. It is great for a budget-friendly swap.
  
  
• Air Fryer Salmon Cakes: Quick and crispy without the oil. High in protein and ready in under 30 minutes.
  
  
• Salmon Quinoa Cakes: These patties add extra fiber and whole grains from the quinoa. Great if you want a more filling, protein-packed version.

• High in protein with 24g per bowl
  
  
• Low in sodium (under 180 mg per serving)
  
  
• Diabetic- and heart-friendly with lean protein and fiber
  
  
• Naturally gluten-free and bariatric-approved
  
  
• Tzatziki uses low sodium, high-protein Greek yogurt

• Store burger patties and veggies separately from dressing if meal prepping
  
  
• Burgers keep well in the fridge up to 4 days
  
  
• For meal prep: Add dressing right before eating to keep greens fresh
  
  
• Reheat burgers in a skillet or microwave before assembling your bowl

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Calories: 187 per bowl

Dietary Tags: High Protein, Low Sodium, Gluten-Free, Heart Healthy, Bariatric, Diabetic, Low Carb, GLP-1 Friendly

How can I make this burger bowl vegetarian or vegan?
Swap the chicken burger for a grilled veggie patty or roasted chickpeas. Use a dairy-free yogurt (like coconut or almond-based) for the tzatziki and leave out the feta. You'll still get that Greek-inspired flavor with a fully plant-based twist.

Can I freeze the chicken burgers?
Yes. Cook the burgers fully, let them cool, then freeze in an airtight container or freezer bag for up to 2 months. Thaw overnight in the fridge and reheat in a skillet or microwave.

How can I keep the tzatziki from getting watery?
Make sure to squeeze out as much liquid as possible from the grated cucumber. Also, stir the dressing before each use. Separation is normal with yogurt-based sauces and dressings.

Is this bowl good for GLP-1 users or low appetite?
Yes. It’s high in protein, low in carbs, and light enough for smaller portions. You can easily scale it down or blend the burger with chopped salad for easier digestion.

Can I use a skillet instead of a grill for the burgers?
Definitely. Cook the patties in a nonstick skillet over medium heat for about 5–6 minutes per side until cooked through and browned.

How do I know when the chicken burgers are done?
Use a food thermometer if possible. The burgers are done when they register 165°F in the center. The outside should be golden and the middle should no longer be pink. Let them rest for at least 5 minutes before serving.

Can I double the recipe for a crowd?
Yes. Just mix and shape the patties ahead, keep them chilled, and grill in batches. The salad and dressing can be prepped up to 24 hours in advance.

Looking for more meals like this Greek Burger Bowl? These high protein bowl recipes are great for meal prep and follow the same low sodium, heart-healthy guidelines.

• Burger Bowl: A hearty, low-carb option with lean ground beef, greens, and a creamy special sauce. Great for burger night without the bun.
  
  
• Taco Bowl: Southwest-seasoned ground turkey, black beans, and veggies with a creamy salsa verde. Perfect for a high-fiber, high-protein dinner or lunch.
  
  
• Chicken Quinoa Bowl: Lean roasted chicken over quinoa with crisp romaine, a colorful medley of mixed vegetables, creamy avocado, and a zesty lime dressing. Balanced and great for meal prep.
  
  
• Citrus Shrimp Quinoa Bowl: Zesty shrimp with orange segments and greens over quinoa. Refreshing, heart-smart, and 27g protein per serving.

If you want to swap out the tzatziki, these low sodium salad dressings are great alternatives. They're made with fresh ingredients and no added salt. They are perfect for heart-healthy meals, meal prep bowls, or simple side salads.

• Greek Yogurt Salad Dressing: Creamy and tangy, made with fresh herbs and lemon. Similar flavor profile to tzatziki.
  
  
• Green Goddess Dressing: Spinach-based and full of fresh herbs, this dressing adds creamy richness without excess salt.
  
  
• Carrot Ginger Salad Dressing: Bright, lightly sweet, and great on Asian-inspired bowls or crunchy slaws.
  
  
• Za’atar Vinaigrette: Middle Eastern spices with olive oil and lemon. Adds bold flavor to grain bowls and salads.