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Mediterranean Chicken Bowls

Mediterranean Chicken Bowls: Protein-Packed Vibrant Delight

Enjoy a burst of flavor and nutrition with Mediterranean Chicken Bowls, featuring grilled chicken, quinoa, and fresh veggies, packed with 40g of protein.
Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Chicken
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Chicken
  • 1 pound boneless skinless chicken breasts can use thighs for juicier meat
  • 2 tablespoons olive oil for marinating chicken and grilling
  • 1 tablespoon lemon juice fresh preferred
  • 1 teaspoon dried oregano can substitute with Italian seasoning
  • 1 teaspoon garlic powder fresh garlic can substitute
  • to taste teaspoon kosher salt
  • to taste teaspoon black pepper freshly cracked is best
For the Tzatziki
  • 1 cup Greek yogurt can substitute with sour cream
  • ½ cup English cucumber grated
  • 1 clove garlic minced, optional
  • 1 tablespoon dried dill or use fresh dill
For the Bowl
  • 1 cup white quinoa rinsed
  • 2 cups water or chicken broth broth enhances flavor
  • 1 cup cherry tomatoes halved
  • ½ cup kalamata olives
  • ½ cup red onion sliced
  • ½ cup feta cheese omit for dairy-free
  • to taste dry dill flakes for garnish

Equipment

  • Grill
  • Medium Pot
  • mixing bowl
  • Kitchen towel

Method
 

Prepare the Tzatziki
  1. Grate ½ an English cucumber and squeeze out the excess liquid using a kitchen towel. Mix with 1 cup of Greek yogurt, 1 minced garlic clove, juice of ½ a lemon, 1 tablespoon of dried dill, and a pinch of salt. Cover and refrigerate.
Marinate the Chicken
  1. Cut 1 pound of chicken breasts into bite-sized chunks. Combine with 2 tablespoons of olive oil, juice of 1 lemon, 1 teaspoon of dried oregano, 1 teaspoon of garlic powder, salt, and black pepper. Mix and let marinate for at least 15 minutes.
Grill the Chicken
  1. Preheat grill to medium-high heat. Cook marinated chicken for 4-6 minutes on each side until golden brown and cooked through. Let rest for 5 minutes before slicing.
Cook the Quinoa
  1. Rinse 1 cup of white quinoa under cold water. Combine with 2 cups of water or chicken broth and ½ teaspoon of salt in a pot. Bring to boil, then reduce heat, cover, and simmer for 15 minutes. Fluff with a fork and let sit covered for 5 minutes.
Assemble the Bowls
  1. Divide cooked quinoa into bowls. Add sliced grilled chicken, diced cucumbers, halved cherry tomatoes, sliced olives, and red onion. Top with crumbled feta and a scoop of tzatziki. Sprinkle with dill flakes.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 35gProtein: 40gFat: 20gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 100mgSodium: 600mgPotassium: 800mgFiber: 5gSugar: 3gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

Use fresh ingredients for best flavor and nutrition. Store components separately for meal prep.

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