The aroma of Mediterranean spices swirls around me as I prep my kitchen for a weeknight dinner. Nothing quite like High Protein Mediterranean Chicken Bowls to bring a burst of color and flavor to the table! This quick and easy recipe, ready in just 30 minutes, combines perfectly grilled chicken, fluffy quinoa, and vibrant vegetables, all topped off with a creamy homemade tzatziki that transforms the whole dish. With a high protein content, it’s not just a feast for the eyes—it’s also a stellar choice for those looking to fuel their bodies without sacrificing taste. Plus, cleanup is a breeze, making it the perfect meal to whip up after a long day. Are you ready to dive into a bowl full of Mediterranean sunshine?
What makes these Mediterranean Chicken Bowls special?
Vibrant, fresh ingredients: The lively mix of colorful vegetables brings not only nutrition but a feast for the eyes!
High protein content: With 48 grams per serving, this dish supports muscle maintenance and keeps you satisfied.
Quick preparation: Ready in only 30 minutes, it’s ideal for busy weeknights when time is tight.
Creamy tzatziki: This homemade sauce elevates the flavor profile, making each bite a delightful experience.
Versatile options: Easily adjust ingredients to suit your dietary preferences, like swapping chicken for chickpeas in a vegetarian twist.
Enjoy your meal alongside a light salad or crusty bread, just like in my Mediterranean Chicken Bowls recipe!
Mediterranean Chicken Bowls Ingredients
• Discover everything you need for delicious Mediterranean Chicken Bowls!
For the Chicken
- Chicken Breast – Provides lean protein; substitute with chicken thighs for a juicier option.
- Olive Oil – Adds healthy fats and aids in cooking; use avocado oil for a different flavor.
- Lemon Juice – Enhances flavor and tenderizes chicken; substitute with lime juice if needed.
- Dried Oregano – Adds herbal notes; fresh oregano can be used for stronger flavor.
- Garlic Powder – Provides depth of flavor; fresh minced garlic works as a substitute.
- Kosher Salt & Black Pepper – Essential for seasoning; adjust to taste.
For the Tzatziki
- Greek Yogurt – Forms the creamy tzatziki; use dairy-free yogurt for a vegan version.
- Cucumber – Adds freshness; use different types like Persian cucumbers for variety.
- Garlic – Provides tzatziki flavor; fresh garlic enhances the taste.
- Dill – Aromatic herb for tzatziki; fresh dill can elevate the flavor.
For the Bowls
- White Quinoa – Base of the bowl providing texture and protein; substitute with brown rice if preferred.
- Water or Chicken Broth – Cooking liquid for quinoa; vegetable broth works for a vegetarian option.
- Cherry Tomatoes – Adds sweetness and juiciness; use grape tomatoes or chopped larger tomatoes.
- Kalamata Olives – Adds brininess; substitute with black olives for milder flavor.
- Red Onion – Provides sharpness; green onions can be used for a milder taste.
- Feta Cheese – Adds creaminess and tang; use vegan feta or omit for dairy-free.
- Dry Dill Flakes – For garnish and added flavor; enhances the aesthetic of the dish.
Now you’re all set to create your vibrant Mediterranean Chicken Bowls bursting with flavor and protein!
Step‑by‑Step Instructions for Mediterranean Chicken Bowls
Step 1: Prepare Tzatziki
Begin by grating half a cucumber and squeezing out excess liquid to retain freshness. In a medium bowl, mix the cucumber with 1 cup of Greek yogurt, minced garlic, a squeeze of lemon juice, chopped fresh dill, and a pinch of salt. Mix well, then cover and refrigerate for at least 10 minutes to allow the flavors to meld.
Step 2: Marinate Chicken
In a large bowl, combine 1 pound of chicken breast chunks with 2 tablespoons of olive oil, the juice of one lemon, 2 teaspoons of dried oregano, 1 teaspoon of garlic powder, and salt and pepper to taste. Toss the chicken well to coat it evenly with the marinade and set aside for 10 minutes to absorb the flavors while you heat your grill or pan.
Step 3: Grill Chicken
Preheat your grill or a large skillet over medium-high heat for about 5 minutes. Once hot, place the marinated chicken in a single layer on the grill or skillet. Cook for 4-6 minutes on each side, or until the chicken is nicely charred and reaches an internal temperature of 165°F (74°C). Remove from heat and let it rest for a few minutes before slicing.
Step 4: Cook Quinoa
While the chicken is grilling, rinse 1 cup of quinoa under cold water in a fine mesh strainer to remove bitterness. In a saucepan, combine the rinsed quinoa with 2 cups of water or chicken broth and bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes. Afterward, keep covered for an additional 5 minutes before fluffing with a fork.
Step 5: Assemble Bowls
To create your Mediterranean Chicken Bowls, start by dividing the fluffy quinoa among your serving bowls. Layer the sliced grilled chicken on top, followed by diced cucumbers, halved cherry tomatoes, Kalamata olives, and chopped red onion. Crumble feta cheese over the top if desired, and finish each bowl with a generous dollop of the tzatziki sauce. Garnish with a sprinkle of dill before serving.
Expert Tips for Mediterranean Chicken Bowls
- Rinse Quinoa: Thoroughly rinse quinoa to remove saponin, which can impart a bitter taste, ensuring a pleasant flavor in your Mediterranean Chicken Bowls.
- Rest the Chicken: Allow grilled chicken to rest for a few minutes before slicing; this helps retain juices and enhances moisture for each bite.
- Preheat the Grill: Don’t skip preheating your grill or pan to achieve those beautiful char marks and a deliciously grilled flavor in your chicken.
- Tzatziki Taste Test: Always taste your tzatziki before serving; adjust seasoning with salt, dill, or lemon juice to suit your preference for the best result.
- Add Freshness: Feel free to include seasonal vegetables like bell peppers or zucchini in your bowls for extra crunch and vibrant color; embrace creativity!
- Storage Wisely: Store individual ingredients separately in airtight containers for freshness, and assemble the Mediterranean Chicken Bowls right before serving to avoid sogginess.
Make Ahead Options
These High Protein Mediterranean Chicken Bowls are fantastic for meal prep, allowing you to enjoy a nourishing meal even on your busiest days! You can marinate the chicken up to 24 hours in advance to let the flavors deepen, and prepare the tzatziki sauce a day ahead; just be sure to store it in an airtight container in the refrigerator to maintain its creamy texture. The quinoa can also be cooked and refrigerated for up to 3 days. When you’re ready to serve, simply grill the marinated chicken, reheat the quinoa, and assemble your bowls with the prepped veggies and tzatziki for a delightful, fresh meal that’s just as delicious as the day you made it!
What to Serve with Mediterranean Chicken Bowls
There’s nothing like a harmonious blend of flavors and textures to elevate your meal experience, making the Mediterranean Chicken Bowls shine even brighter!
- Warm Crusty Bread: The chewy crust and soft inside make for the perfect vehicle to scoop up all the delicious flavors from your bowl.
- Light Green Salad: A simple salad of mixed greens and a lemon vinaigrette provides a refreshing contrast to the hearty chicken and quinoa.
Pairing this bright salad alongside your bowls creates a refreshing crunch, enhancing the overall dining experience.
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Roasted Vegetables: Seasoned zucchini, eggplant, and bell peppers roasted to perfection add depth and earthy flavors that complement the vibrant ingredients in your bowl.
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Greek Tzatziki with Pita Chips: Enjoy the tzatziki as a dip! The crispy pita chips add texture while echoing the flavors in the Mediterranean Chicken Bowls.
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Sparkling Water with Lemon: This invigorating drink cuts through the richness of the meal and adds a zesty brightness with every sip.
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Baked Hummus Dip: Serve a warm hummus topped with olives and spices for a delightful appetizer that prefaces your main dish beautifully.
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Fresh Fruit Salad: A medley of seasonal fruits brings natural sweetness and a juicy contrast to the savory elements in your chicken bowls. Its brightness rounds out your meal perfectly.
How to Store and Freeze Mediterranean Chicken Bowls
Fridge: Store individual components in airtight containers. Chicken and quinoa will last up to 4 days, while chopped veggies can be kept for about 3 days for optimal freshness.
Freezer: For longer storage, freeze chicken and cooked quinoa in separate containers. They can be frozen for up to 3 months. Thaw in the fridge overnight before reheating.
Reheating: Gently reheat chicken and quinoa in the microwave or on the stove with a splash of water to keep them moist. Assemble your Mediterranean Chicken Bowls just before serving for the best taste experience.
Mediterranean Chicken Bowls Variations & Substitutions
Feel free to get creative with your Mediterranean Chicken Bowls and tailor them to your tastes or dietary needs!
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Vegetarian Option: Swap out chicken for tofu or chickpeas for a hearty vegan-friendly meal. Tofu absorbs flavors wonderfully while chickpeas add extra protein!
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Gluten-Free Grains: Instead of quinoa, use farro, brown rice, or couscous. Each grain brings its own unique texture and flavor, allowing you to mix things up!
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Extra Veggies: Incorporate seasonal produce by adding bell peppers, zucchini, or spinach. These vegetables will boost color and nutrition while enhancing the overall flavor.
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Dairy-Free Twist: Replace Greek yogurt with dairy-free yogurt for the tzatziki. This simple swap keeps the creamy texture while accommodating lactose sensitivities.
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Zesty Heat: For a spicy kick, add a dash of red pepper flakes or drizzle with sriracha. The heat will elevate your Mediterranean Chicken Bowls to a new level!
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Fresh Herbs Boost: Experiment with fresh herbs like basil, parsley, or cilantro instead of dill. Each herb brings a distinct freshness that complements the grilled chicken beautifully.
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Nutty Crunch: Top your bowls with toasted almonds or pine nuts for an added crunch and flavor. These nuts provide delightful texture and healthy fats that round out the meal nicely.
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Broth Infusion: Use vegetable broth instead of water when cooking quinoa, adding depth and flavor to the grain. It’s a great way to subtly enhance your base without extra effort.
For more inspiration, check out my delicious Mediterranean Chicken Bowls or try the rich flavors found in my Chicken Vesuvio Succulent. The culinary possibilities are endless, so enjoy exploring and customizing your bowls!
Mediterranean Chicken Bowls Recipe FAQs
What kind of chicken should I use for Mediterranean Chicken Bowls?
Absolutely! I recommend using chicken breasts for a lean protein option, but if you prefer something juicier, chicken thighs work beautifully too. Just adjust the cooking time as needed, since thighs might take slightly longer to reach the perfect internal temperature of 165°F (74°C).
How should I store leftover Mediterranean Chicken Bowls?
After enjoying your delicious bowls, store the individual components in airtight containers in the fridge. The grilled chicken and quinoa will stay fresh for up to 4 days, while chopped vegetables can be kept for about 3 days. This keeps everything crisp and delicious for your next meal!
Can I freeze Mediterranean Chicken Bowls?
Very! You can freeze the cooked chicken and quinoa in separate containers for up to 3 months. Just let them cool completely before sealing. When you’re ready to enjoy them, thaw them in the fridge overnight, then reheat gently on the stove or in the microwave, adding a splash of water for moisture.
How can I avoid sogginess in my Mediterranean Chicken Bowls?
I often recommend storing each component separately until you’re ready to eat. Keep your chicken, quinoa, and fresh veggies in separate containers to prevent sogginess. Assemble your bowls right before serving; this way, everything remains fresh and vibrant!
Are there any dietary considerations for Mediterranean Chicken Bowls?
Yes! If you’re looking for gluten-free options, rest assured that this recipe is gluten-free as written. Additionally, you can easily substitute Greek yogurt in the tzatziki with a dairy-free version if you’re avoiding dairy. Just be mindful if you have any allergies to ingredients like nuts or olives and feel free to swap them out as needed!
Mediterranean Chicken Bowls Bursting with Flavor and Protein
Ingredients
Equipment
Method
- Grate half a cucumber and squeeze out excess liquid. In a medium bowl, mix cucumber with 1 cup of Greek yogurt, minced garlic, lemon juice, chopped dill, and salt. Mix well, cover, and refrigerate for at least 10 minutes.
- Combine 1 pound of chicken breast with 2 tablespoons of olive oil, lemon juice, dried oregano, garlic powder, and salt and pepper. Toss to coat and set aside for 10 minutes.
- Preheat grill or skillet over medium-high heat. Grill marinated chicken for 4-6 minutes on each side, until charred and cooked through. Let rest before slicing.
- Rinse 1 cup of quinoa under cold water. In a saucepan, combine with 2 cups of water or broth, bring to boil, then reduce to low and cover for 15 minutes. Keep covered for an additional 5 minutes.
- Divide quinoa among serving bowls. Layer with grilled chicken, cucumbers, cherry tomatoes, olives, red onion, and top with feta cheese and tzatziki.
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