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Mediterranean Chicken Bowl

Mediterranean Chicken Bowl: Vibrant & Healthy Weeknight Delight

Enjoy a vibrant Mediterranean Chicken Bowl packed with flavors, perfect for a healthy dinner.
Prep Time 30 minutes
Cook Time 15 minutes
Marination Time 20 minutes
Total Time 1 hour 5 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 480

Ingredients
  

For the Chicken
  • 2 pieces Chicken Breast Substitute with chickpeas for a vegetarian version.
  • 2 tablespoons Olive Oil Can replace with avocado oil.
  • 2 tablespoons Fresh Lemon Juice Use bottled lemon juice in a pinch.
  • 2 cloves Garlic Minced; increase or decrease based on preference.
  • 1 teaspoon Dried Oregano Fresh oregano can be used for a more vibrant taste.
  • 1 teaspoon Salt Adjust to dietary needs.
  • 1/2 teaspoon Black Pepper White pepper can be used for a milder flavor.
For the Bowl
  • 1 cup Cooked Quinoa Substitute with brown rice or cauliflower rice for low-carb options.
  • 1 cup Cherry Tomatoes Substitute with other tomatoes or omit.
  • 1 cup Cucumber Substitute with bell pepper for a different texture.
  • 1/2 cup Red Onion Substitute with green onions for a milder taste.
  • 1/4 cup Kalamata Olives Substitute with green olives.
  • 1/2 cup Feta Cheese Omit for vegan version or replace with vegan feta.
  • 1/4 cup Fresh Parsley Other herbs like cilantro can be used.
For the Dressing
  • 1/4 cup Tahini Sunflower seed butter can be an alternative.
  • 1 tablespoon Maple Syrup (optional) Omit for a savory version.
  • 2-4 tablespoons Water Adjusts dressing consistency.

Equipment

  • medium bowl
  • large skillet

Method
 

Marination and Preparation
  1. In a medium bowl, whisk together olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined. Add the chicken breasts, ensuring they are fully coated in the marinade. Cover the bowl with plastic wrap and let the chicken marinate in the refrigerator for at least 20 minutes.
  2. While the chicken is marinating, make the creamy tahini dressing. In another bowl, combine tahini, fresh lemon juice, minced garlic, optional maple syrup, and a pinch of salt. Slowly whisk in water, a little at a time, until the dressing reaches your desired consistency.
Cooking and Assembling
  1. Once the chicken has marinated, heat a large skillet over medium-high heat. Add the marinated chicken breasts to the skillet and cook for about 6-8 minutes on each side, or until they are golden brown and cooked through. The internal temperature should reach 165°F (75°C). Remove the chicken from the skillet and let it rest before slicing.
  2. To assemble your Mediterranean Chicken Bowl, start by dividing the cooked quinoa among serving bowls as the base. Top each bowl with slices of the cooked chicken, halved cherry tomatoes, diced cucumber, thinly sliced red onion, and Kalamata olives.
  3. Drizzle the creamy tahini dressing over each bowl, ensuring everything is well coated. Sprinkle crumbled feta cheese and freshly chopped parsley on top of each bowl.

Nutrition

Serving: 1bowlCalories: 480kcalCarbohydrates: 40gProtein: 30gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 10gCholesterol: 75mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 5gVitamin A: 500IUVitamin C: 30mgCalcium: 150mgIron: 3mg

Notes

For best flavor, allow the chicken to marinate for up to 4 hours. If your tahini dressing thickens, add a little water to restore creaminess. Store tahini dressing in an airtight container for up to a week.

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