Description

This Mediterranean Chicken Bowl is a fresh, flavorful, and nourishing dish inspired by the ingredients of the Mediterranean diet. Featuring marinated grilled chicken, wholesome grains, crisp vegetables, and creamy toppings like hummus and feta, this bowl is both satisfying and healthy. It’s perfect for a quick lunch, dinner, or weekly meal prep. Easily customizable for gluten-free, dairy-free, or low-carb diets, it’s a flexible, crowd-pleasing meal you’ll want to make again and again.

Ingredients

Scale

For the Chicken Marinade:

4 boneless, skinless chicken breasts
3 tablespoons olive oil
1 tablespoon lemon juice
3 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon cumin
1 teaspoon smoked paprika
1 teaspoon ground coriander
Salt and pepper to taste

For the Bowl:

1 cup cooked quinoa or couscous (or a combination of both)
1 cucumber, diced
1 cup cherry tomatoes, halved
1 red onion, thinly sliced
½ cup Kalamata olives, pitted and halved
½ cup feta cheese, crumbled (optional, for non-vegan version)
1 tablespoon fresh parsley, chopped
1 tablespoon fresh mint, chopped

For the Tahini Sauce:

¼ cup tahini
2 tablespoons lemon juice
1 tablespoon olive oil
1–2 tablespoons water (to thin)
1 small garlic clove, minced
Salt to taste

Instructions

Marinate the Chicken:

Prepare the Marinade: In a large bowl, whisk together olive oil, lemon juice, garlic, oregano, cumin, smoked paprika, coriander, salt, and pepper until well combined.
Marinate the Chicken: Place the chicken breasts in the marinade and toss them to coat evenly. Cover the bowl and refrigerate for at least 15 minutes, or up to 2 hours for maximum flavor.

Prepare the Grain Base:

Cook the Quinoa/Couscous: While the chicken is marinating, cook the quinoa or couscous according to package instructions. Once cooked, fluff with a fork and set aside to cool slightly.

Cook the Chicken:

Grill or Pan-Sear the Chicken: Heat a grill or skillet over medium heat. Once hot, cook the marinated chicken breasts for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Remove from the heat and let rest for 5 minutes before slicing.

Assemble the Bowl:

Prepare the Vegetables: While the chicken is cooking, prepare the vegetables by dicing the cucumber, halving the cherry tomatoes, and thinly slicing the red onion.
Make the Tahini Sauce: In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, and water. Add more water as needed to reach a smooth, pourable consistency. Season with a pinch of salt to taste.

Put it All Together:

Build the Bowl: In each serving bowl, start with a base of quinoa or couscous. Top with sliced chicken, diced cucumber, halved tomatoes, red onion, olives, and feta cheese (if using).
Drizzle with Sauce: Drizzle the tahini sauce over the bowl, and garnish with fresh parsley and mint.

Notes

Marinating Time: For best flavor, marinate the chicken for at least 30 minutes. If you’re short on time, even 15 minutes will add some flavor.
Meal Prep Tip: Store all components separately and assemble the bowl right before eating to keep vegetables crisp and fresh.
Grain Swaps: Substitute quinoa with brown rice, couscous, or cauliflower rice for a low-carb option.
Dairy-Free Option: Omit feta cheese and use a dairy-free tzatziki or tahini dressing.
Protein Alternatives: Try grilled shrimp, falafel, or tofu for different versions of the bowl.
Serving Suggestion: This bowl pairs well with warm pita bread, tabbouleh, or a light lentil soup.
Storage: Cooked chicken and grains can be stored in the refrigerator for up to 4 days. Assemble fresh toppings just before serving for best texture.