Mediterranean Chicken Bowls Recipe: A Healthy and Flavorful Meal

If you’re craving a dish that’s not only delicious but also packed with nutrients, look no further than this Mediterranean Chicken Bowls Recipe. This vibrant bowl combines tender grilled chicken, fresh veggies, creamy hummus, and zesty dressing, making it a wholesome and filling meal. Whether you’re looking for a satisfying dinner or a light, healthy lunch, this Mediterranean-inspired dish is sure to become a favorite.

Let’s walk you through this simple and flavorful recipe that combines all the best elements of Mediterranean cuisine.

Ingredients for Mediterranean Chicken Bowls

For the chicken:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• Juice of 1 lemon
• Salt and pepper, to taste

For the bowls:

• 1 cup cooked quinoa (or couscous or rice)
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped
• 1/2 cup hummus (store-bought or homemade)
• Lemon wedges, for serving

For the dressing:

• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey (optional)
• Salt and pepper, to taste

How to Make Mediterranean Chicken Bowls

1. Marinate the Chicken
   Start by marinating the chicken breasts. In a bowl, combine olive oil, oregano, cumin, garlic powder, lemon juice, salt, and pepper. Mix well, then coat the chicken breasts in the marinade. Let the chicken marinate for at least 15 minutes (or up to 2 hours in the fridge for deeper flavor).
2. Grill the Chicken
   Preheat a grill or grill pan to medium-high heat. Once hot, grill the chicken for about 6-7 minutes on each side, or until it’s fully cooked and has reached an internal temperature of 165°F (75°C). Remove from the grill and let it rest for 5 minutes before slicing it into thin strips.
3. Prepare the Bowl Ingredients
   While the chicken is cooking, prepare your bowl ingredients. Dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Set them aside. If you haven’t already, cook the quinoa or your choice of grain (like couscous or rice).
4. Make the Dressing
   In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, and honey (if using). Season with salt and pepper to taste. This dressing will tie all the flavors together.
5. Assemble the Bowls
   To assemble the bowls, start with a base of cooked quinoa (or your choice of grain). Arrange the sliced grilled chicken, cucumber, cherry tomatoes, red onion, Kalamata olives, and feta cheese on top. Add a generous dollop of hummus to each bowl, then drizzle with the dressing. Garnish with fresh parsley and serve with lemon wedges on the side for an extra burst of citrus.

Recipe Notes

• Vegetarian Option: If you’re looking for a vegetarian version, swap the chicken for grilled tofu or chickpeas. Both make great plant-based alternatives.
• Make it Grain-Free: If you’re avoiding grains, use cauliflower rice instead of quinoa for a low-carb option.
• Customize Your Veggies: Feel free to add more veggies like avocado, bell peppers, or roasted eggplant to your bowls for extra flavor and texture.
• Make Ahead: You can marinate the chicken and prepare the veggies ahead of time for a quicker assembly when it’s time to eat.

Time & Serving

• Prep Time: 10 minutes
• Cook Time: 20 minutes (including marinating)
• Total Time: 30 minutes
• Serves: 4

Storage Instructions

This Mediterranean Chicken Bowl stores well for leftovers. You can store individual components separately in airtight containers in the fridge for 2-3 days. When ready to eat, simply reheat the chicken and quinoa, or enjoy the cold ingredients in a fresh bowl. The dressing can be stored in a separate jar for up to 1 week.

Nutrition Breakdown (Per Serving)

Extra Tips to Make the Recipe Perfect

• Marinate Longer: For deeper flavor, marinate the chicken for 30 minutes or even overnight in the fridge.
• Perfectly Grilled Chicken: If you don’t have a grill, you can also sear the chicken in a skillet over medium-high heat with some olive oil.
• Hummus Variety: Try different hummus flavors, like roasted red pepper or garlic, to change up the taste profile.

How to Serve

These Mediterranean Chicken Bowls are fantastic on their own, but you can also pair them with a side of warm pita bread or a simple green salad for a complete Mediterranean feast. If you love dips, serve with tzatziki sauce for a refreshing, creamy side that complements the flavors. For a simple one-pan meal, serve this chicken bowl with a delicious Salsa Verde Chicken Rice Skillet for extra flavor.

Kitchen Tools Needed

• Grill or grill pan
• Small bowl for dressing
• Knife and cutting board
• Measuring spoons
• Large bowl for assembly
• Tongs or spatula for grilling

Health Benefits of Mediterranean Chicken Bowls

This dish offers a wonderful balance of lean protein, healthy fats, and fiber, making it both filling and nutritious. The olive oil provides heart-healthy monounsaturated fats, while the chicken offers a great source of protein for muscle repair. Quinoa (or other whole grains) adds fiber, which supports digestive health, and the vegetables contribute a range of vitamins and minerals, boosting immunity and overall well-being. The hummus offers a creamy texture while providing healthy fats and protein.

FAQs

1. Can I make this recipe ahead of time?
Yes, you can prepare the chicken and quinoa ahead of time, and store the veggies and dressing separately. Assemble the bowls when you’re ready to serve.

2. Can I use a different protein?
Absolutely! You can swap the chicken for grilled lamb, beef, or tofu for a vegetarian version.

3. How can I make this dish spicier?
Add some red pepper flakes or a drizzle of sriracha sauce to your bowl for a spicy kick.

4. Can I substitute the quinoa for another grain?
Yes, you can use couscous, brown rice, or farro as an alternative to quinoa.

5. How long do leftovers last?
Leftovers can be stored in the fridge for 2-3 days. Reheat the chicken and quinoa or enjoy them cold.

Final Thoughts

The Mediterranean Chicken Bowls are a vibrant, healthy, and satisfying meal that brings together the fresh flavors of the Mediterranean. This recipe is perfect for those looking to enjoy a flavorful, balanced meal that’s easy to prepare and customize. Whether you’re meal prepping for the week or making a quick weeknight dinner, this dish checks all the boxes: delicious, nutritious, and full of color.