Go Back
+ servings
Mediterranean Chicken Bowl

Mediterranean Chicken Bowl: A Flavorful Meal Prep Delight

A vibrant and customizable Mediterranean Chicken Bowl packed with flavor and nutrition, perfect for meal prep and busy weeknights.
Prep Time 20 minutes
Cook Time 30 minutes
Marinating Time 20 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 550

Ingredients
  

For the Chicken Marinade
  • 1 pound chicken breasts can substitute with chickpeas for a vegetarian option
  • ¼ cup olive oil avocado oil is a great substitute
  • 1 unit fresh lemon juice always opt for fresh juice
  • 3 cloves garlic use fresh minced garlic for better flavor
  • 1 teaspoon dried oregano Italian seasoning works well as a substitute
  • to taste salt & pepper adjust according to taste preferences
For the Bowl
  • 1 cup quinoa can substitute with brown rice or cauliflower rice
  • 1 cup cherry tomatoes regular tomatoes can be used
  • 1 unit cucumber consider using bell peppers
  • 1 unit red onion swap with green onions for a milder taste
  • ½ cup kalamata olives choose your favorite olives
  • ¼ cup feta cheese omit for a dairy-free option
  • ¼ cup fresh parsley basil or mint can be great substitutes
For the Tahini Dressing
  • ¼ cup tahini can substitute with almond butter
  • ½ unit fresh lemon juice used for dressing
  • 2 cloves garlic minced
  • to taste maple syrup optional, can use honey or agave

Equipment

  • Skillet
  • Medium bowl
  • jar or small bowl

Method
 

Marinate the Chicken
  1. In a medium bowl, whisk together olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and pepper. Add the chicken breasts, turning to coat completely. Let marinate for at least 20 minutes, or up to 4 hours in the refrigerator.
Prepare the Tahini Dressing
  1. In a jar or small bowl, combine tahini, fresh lemon juice, minced garlic, and maple syrup (if using). Whisk together and gradually add water until smooth and pourable.
Cook the Chicken
  1. Heat a large skillet over medium-high heat. Remove the marinated chicken from the bowl, shaking off excess marinade, and cook for 6–8 minutes per side until golden brown and reaches 165°F internal temperature.
Cook the Quinoa
  1. In the same skillet, cook the quinoa in 2 cups of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until liquid is absorbed. Let sit covered for 5 minutes before fluffing with a fork.
Assemble the Bowls
  1. Start with a scoop of quinoa, layer sliced chicken, quartered tomatoes, diced cucumber, sliced red onion, and olives. Drizzle with tahini dressing, then top with feta cheese and parsley.
Serve and Enjoy
  1. Serve warm with pita bread or a salad. Customize with more vegetables or swap chicken for chickpeas.

Nutrition

Serving: 1bowlCalories: 550kcalCarbohydrates: 45gProtein: 37gFat: 26gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gCholesterol: 80mgSodium: 800mgPotassium: 800mgFiber: 8gSugar: 2gVitamin A: 10IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

This Mediterranean Chicken Bowl is perfect for meal prep, allowing you to store components separately for freshness throughout the week.

Tried this recipe?

Let us know how it was!