A Mediterranean Chicken Bowl is a bright, nourishing, and flavor-packed dish that’s perfect for a balanced lunch or an easy weeknight dinner. Featuring juicy grilled chicken, fresh veggies, herbed rice or quinoa, and a creamy yogurt or tahini dressing—this bowl brings together the vibrant flavors of the Mediterranean in one wholesome meal.
Main Ingredient: Chicken Breast (Marinated & Grilled)
Lean and protein-rich, chicken breast is the star of this dish, absorbing Mediterranean spices and grilling to tender perfection.
Ingredients Breakdown
Protein
- 2 boneless, skinless chicken breasts, cut into strips
Fresh Produce
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ¼ red onion, thinly sliced
- ½ cup shredded romaine or spinach
- 1 avocado, sliced (optional)
- Fresh parsley or mint, chopped (for garnish)
- Lemon wedges (for serving)
Base (Grain or Greens)
- 1 cup cooked quinoa or brown rice
- Optional: cooked couscous or cauliflower rice for low-carb variation
Marinade / Seasoning
- 3 tablespoons olive oil
- Juice of 1 lemon
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- ½ teaspoon ground cumin
- ½ teaspoon paprika
- Salt and black pepper to taste
Sauce / Dressing Options
- ½ cup plain Greek yogurt
- 1 tablespoon tahini
- 1 teaspoon lemon juice
- 1 garlic clove, minced
- Salt and water to thin as needed
Kitchen Equipment Needed
- Grill pan or outdoor grill
- Mixing bowls
- Knife and cutting board
- Measuring spoons
- Whisk or spoon for dressing
- Serving bowls
Prep & Cook Time
- Prep time: 20 minutes
- Marination time (optional): 30 minutes
- Cook time: 10–12 minutes
- Total time: About 45 minutes
Step-by-Step Instructions
1. Marinate the Chicken
- In a bowl, combine olive oil, lemon juice, garlic, oregano, cumin, paprika, salt, and pepper.
- Add chicken strips and toss to coat evenly.
- Let it marinate for 20–30 minutes (if you have time) for deeper flavor.
2. Prepare the Dressing
- In a small bowl, mix together yogurt, tahini, lemon juice, garlic, and salt.
- Add water little by little until you reach a drizzly consistency.
- Taste and adjust seasoning if needed. Set aside.
3. Grill the Chicken
- Heat a grill pan or outdoor grill over medium-high heat.
- Grill chicken for about 4–5 minutes per side until cooked through and nicely charred.
- Remove and let it rest for a few minutes before slicing.
4. Assemble the Bowl
- Start with a base of quinoa, rice, or greens in each serving bowl.
- Top with grilled chicken slices.
- Add chopped tomatoes, cucumbers, red onions, lettuce or spinach, and avocado.
- Drizzle with yogurt-tahini dressing.
- Finish with a sprinkle of chopped herbs and a squeeze of lemon.
What to Serve With It
- Warm pita bread or pita chips
- Hummus or baba ganoush
- Lemon or herb-roasted potatoes
- A side of olives and feta
Tips and Variations
- For extra flavor, add crumbled feta or sun-dried tomatoes on top.
- Swap chicken for grilled halloumi, falafel, or tofu for a vegetarian version.
- Use a tzatziki sauce instead of yogurt-tahini for a different flavor profile.
- Store leftover ingredients separately and assemble fresh bowls throughout the week.
Storage and Meal Prep
- Keep grilled chicken in the fridge for up to 3 days in an airtight container.
- Store the dressing separately to avoid soggy veggies.
- This dish is perfect for meal prep—just layer the base and veggies in containers and add chicken and dressing just before serving.
Plating and Presentation Ideas
- Use shallow wide bowls to spread out the toppings for visual impact
- Garnish with a lemon wedge, fresh herbs, and a drizzle of olive oil
- Arrange ingredients in color blocks (rainbow-style) for an Instagram-worthy bowl
Final Thoughts
This Mediterranean Chicken Bowl is everything you want in a healthy meal—flavorful, colorful, customizable, and ready in under an hour. Whether you’re meal prepping or hosting friends, it’s the kind of recipe that makes clean eating feel effortless and delicious.
