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Mediterranean Chicken Bowl

Mediterranean Chicken Bowl: A Flavor-Packed Quick Dinner

Explore the Mediterranean Chicken Bowl, a vibrant, quick dinner that combines tender marinated chicken, fluffy quinoa, and fresh veggies.
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Chicken
  • 4 pieces Chicken Breasts substitute with chickpeas for a vegetarian option
  • 2 tablespoons Olive Oil for marinating
  • 2 tablespoons Fresh Lemon Juice to brighten flavors
  • 3 cloves Garlic minced
  • 1 teaspoon Dried Oregano
  • to taste Salt & Pepper essential seasonings
For the Base
  • 1 cup Quinoa can swap for brown rice or cauliflower rice
For the Toppings
  • 1 cup Cherry Tomatoes halved
  • 1 cup Cucumber diced
  • 1 small Red Onion soaked in water for milder flavor
  • 1/2 cup Kalamata Olives
  • 1/2 cup Feta Cheese crumbled
  • 1/4 cup Fresh Parsley chopped
For the Dressing
  • 1/4 cup Tahini for creaminess
  • 2 tablespoons Maple Syrup optional
  • water to adjust consistency for smoothness

Equipment

  • large skillet
  • medium bowl
  • Saucepan

Method
 

Step-by-Step Instructions
  1. In a medium bowl, combine olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and pepper. Whisk the marinade well, then add the chicken breasts, ensuring they are fully coated. Cover and let marinate in the refrigerator for at least 20 minutes.
  2. While the chicken is marinating, prepare the creamy tahini dressing by whisking together tahini, fresh lemon juice, minced garlic, optional maple syrup, and a pinch of salt. Gradually add water until the dressing reaches a smooth consistency.
  3. After marinating, heat a large skillet over medium-high heat. Cook the chicken breasts for 6-8 minutes on each side until golden brown and the internal temperature reaches 165°F. Remove from heat and let rest before slicing.
  4. Rinse 1 cup of quinoa under cold water. Combine with 2 cups of water and a pinch of salt in a saucepan. Bring to a boil, reduce to a simmer, cover, and cook for 15-20 minutes until fluffy. Fluff with a fork once done.
  5. To assemble, divide quinoa among four serving bowls. Top each with sliced marinated chicken, cherry tomatoes, cucumber, red onion, and Kalamata olives. Drizzle with tahini dressing.
  6. Sprinkle crumbled feta cheese and parsley over each bowl and serve warm.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 35gProtein: 35gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 85mgSodium: 800mgPotassium: 600mgFiber: 6gSugar: 4gVitamin A: 15IUVitamin C: 30mgCalcium: 10mgIron: 15mg

Notes

Allow chicken to marinate for a minimum of 20 minutes to enhance the overall taste. Store tahini dressing separately to avoid sogginess.

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