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Mediterranean Chicken Bowl

Savory Mediterranean Chicken Bowl for Easy Meal Prep

This Mediterranean Chicken Bowl combines marinated chicken, fresh veggies, and creamy dressing for a healthy meal prep option.
Prep Time 20 minutes
Cook Time 15 minutes
Marinating Time 20 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Chicken
  • 4 pieces Boneless, Skinless Chicken Breasts Can substitute with chickpeas for a vegetarian option.
  • 2 tablespoons Olive Oil Essential for marinating and cooking.
  • 2 tablespoons Fresh Lemon Juice
  • 2 cloves Garlic (minced)
  • 1 teaspoon Dried Oregano Can substitute with thyme.
  • to taste Salt and Black Pepper Adjust according to taste.
For the Base
  • 1 cup Cooked Quinoa Can replace with brown rice or cauliflower rice.
For the Veggies
  • 1 cup Cherry Tomatoes (halved) Or use diced tomatoes or bell peppers.
  • 1 cup Cucumber (diced)
  • 1/2 cup Red Onion (thinly sliced) Green onion is a milder substitute.
  • 1/2 cup Kalamata Olives (halved) Can swap with green olives.
For the Toppings
  • 1/2 cup Feta Cheese (crumbled) Omit for vegan option.
  • 1/4 cup Fresh Parsley (chopped) Can substitute with cilantro.
For the Dressing
  • 1/3 cup Tahini Base for creamy sauce.
  • 1 tablespoon Maple Syrup (optional) To balance dressing flavors.
  • 2-4 tablespoons Water (to thin dressing) Adjust to desired consistency.

Equipment

  • Medium bowl
  • Small bowl
  • large skillet
  • fork

Method
 

Marinate and Cook
  1. Whisk together olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper in a medium bowl. Add chicken, ensuring it's well-coated. Marinate for at least 20 minutes.
  2. Heat a large skillet over medium-high heat with a splash of olive oil. Add marinated chicken and cook for 6-8 minutes on each side until golden brown and reaches 165°F (75°C). Let it rest.
Prepare and Assemble
  1. Cook quinoa according to package instructions, then fluff with a fork.
  2. Slice the rested chicken and assemble by placing quinoa in bowls, topping with chicken, cherry tomatoes, cucumber, red onion, and olives.
  3. Drizzle the tahini dressing over the bowls, then add feta cheese and parsley.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 40gProtein: 30gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 900mgPotassium: 800mgFiber: 5gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

Marinate the chicken longer for deeper flavor. Store dressing in the fridge for a week. Use rotisserie chicken for a quick option.

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