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Mediterranean Chicken Bowl

Mediterranean Chicken Bowl: Flavor-Packed & Healthy Delight

Discover the vibrant flavors of the Mediterranean Chicken Bowl, a healthy and colorful twist on your weeknight dinners.
Prep Time 20 minutes
Cook Time 15 minutes
Marination Time 20 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Chicken
  • 1 pound boneless, skinless chicken breasts
  • ¼ cup olive oil for marinating
  • ¼ cup fresh lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
For the Bowl
  • 2 cups cooked quinoa as base
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced
  • ½ whole red onion, thinly sliced
  • ½ cup Kalamata olives, pitted
  • ½ cup feta cheese, crumbled
  • ¼ cup fresh parsley, chopped for garnish
For the Dressing
  • ½ cup tahini
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1 tablespoon maple syrup (optional) or honey
  • 1 cup water to adjust consistency

Equipment

  • mixing bowl
  • non-stick skillet
  • Whisk

Method
 

Step-by-Step Instructions
  1. In a mixing bowl, whisk together ¼ cup olive oil, ¼ cup fresh lemon juice, 2 cloves minced garlic, 1 teaspoon dried oregano, ½ teaspoon salt, and ¼ teaspoon black pepper until well combined. Add 1 pound of boneless, skinless chicken breasts, tossing to coat thoroughly. Cover the bowl and let the chicken marinate for at least 20 minutes at room temperature, allowing the flavors to penetrate the meat.
  2. While the chicken is marinating, prepare the tahini dressing. In another bowl, combine ½ cup tahini, 2 tablespoons fresh lemon juice, 1 clove minced garlic, and 1 tablespoon maple syrup (if using). Whisk the ingredients together, then gradually add water, a tablespoon at a time, until you reach your desired consistency. Set aside to allow the flavors to meld while the chicken finishes marinating.
  3. Heat a large non-stick skillet over medium-high heat and add a tablespoon of olive oil. Once shimmering, add the marinated chicken breasts to the skillet, cooking for 6-8 minutes. Flip occasionally until golden brown and cooked through, with an internal temperature of 165°F. Remove the chicken from the skillet and let it rest for a few minutes before slicing it into bite-sized pieces.
  4. To assemble your Mediterranean Chicken Bowl, divide 2 cups of cooked quinoa among four bowls as a hearty base. Top with the sliced chicken, 1 cup of halved cherry tomatoes, 1 diced cucumber, ½ thinly sliced red onion, and ½ cup of pitted Kalamata olives. Drizzle generously with your prepared tahini dressing, ensuring each bowl gets that creamy goodness.
  5. Finally, sprinkle crumbled feta cheese over each Mediterranean Chicken Bowl, followed by a handful of freshly chopped parsley for a bright finish. This not only enhances the dish's visual appeal but adds freshness that complements the vibrant flavors. Enjoy your delicious meal that looks as great as it tastes!

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 30gProtein: 35gFat: 22gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 6gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 100mgIron: 3mg

Notes

For a vegetarian option, substitute chicken with chickpeas. This recipe is great for meal prep.

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