Name: Mediterranean Chicken Bowls
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1.5 lbs Boneless, Skinless Chicken Breast (cut into 1-inch chunks); 2 tbsp Olive Oil; 2 tbsp Lemon Juice, fresh; 1 tsp Dried Oregano; 1 tsp Garlic Powder; 1/2 tsp Kosher Salt; 1/4 tsp Black Pepper, freshly cracked; 1 cup Plain Greek Yogurt; 1/2 cup English Cucumber, grated and squeezed dry; 1 clove Garlic, minced; 1 tbsp Lemon Juice, fresh; 1 tsp Dried Dill; 1/4 tsp Kosher Salt (to taste); 1 cup White Quinoa, uncooked; 2 cups Water or Chicken Broth; 1 cup English Cucumber, diced; 1 cup Cherry Tomatoes, halved; 1/2 cup Kalamata Olives, whole; 1/4 cup Red Onion, thinly sliced; 1/2 cup Feta Cheese, crumbled; 1 pinch Dry Dill Flakes (for garnish)

Mediterranean Chicken Bowls

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A vibrant, high-protein bowl featuring lemon-herb grilled chicken, fluffy quinoa, fresh vegetables, tangy feta, and homemade tzatziki sauce. Perfect for healthy dinners and easy meal prep.

Author: Ethan Walker
Prep Time: 20 min
Cook Time: 20 min
Total Time: 40 min
Yield: 4 servings 1x
Category: Main Course
Method: Grilling
Cuisine: Mediterranean
Diet: High-Protein, Mediterranean

Ingredients

Scale

1.5 lbs Boneless, Skinless Chicken Breast (cut into 1-inch chunks)
2 tbsp Olive Oil
2 tbsp Lemon Juice, fresh
1 tsp Dried Oregano
1 tsp Garlic Powder
1/2 tsp Kosher Salt
1/4 tsp Black Pepper, freshly cracked
1 cup Plain Greek Yogurt
1/2 cup English Cucumber, grated and squeezed dry
1 clove Garlic, minced
1 tbsp Lemon Juice, fresh
1 tsp Dried Dill
1/4 tsp Kosher Salt (to taste)
1 cup White Quinoa, uncooked
2 cups Water or Chicken Broth
1 cup English Cucumber, diced
1 cup Cherry Tomatoes, halved
1/2 cup Kalamata Olives, whole
1/4 cup Red Onion, thinly sliced
1/2 cup Feta Cheese, crumbled
1 pinch Dry Dill Flakes (for garnish)

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Instructions

Grate cucumber for tzatziki. Squeeze in a towel to remove all liquid. Mix with yogurt, garlic, lemon juice, dill, and salt. Refrigerate.
Combine chicken with olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Grill over medium-high heat for 4-6 min per side until internal temp reaches 165°F. Rest for 5 min.
Rinse quinoa. Combine with water/broth and a pinch of salt in a saucepan. Bring to a boil, cover, and simmer on low for 15 min. Remove from heat, let stand covered for 5 min, then fluff.
Divide quinoa among bowls. Top with chicken, diced cucumber, tomatoes, olives, and red onion. Sprinkle with feta, add a dollop of tzatziki, and garnish with dill flakes.

Notes

For meal prep, store components separately. Reheat quinoa and chicken before assembling with cold toppings.
Ensure cucumber for tzatziki is squeezed very dry to prevent a watery sauce.
Chicken can be cooked on a stovetop grill pan or baked at 400°F for 18-22 minutes if grilling isn’t an option.
Customize with additions like roasted red peppers, artichoke hearts, or a drizzle of tahini.

Nutrition

Serving Size: 1 Bowl
Calories: 585 kcal
Sugar: 6 g
Sodium: 850 mg
Fat: 24 g
Saturated Fat: 7 g
Carbohydrates: 45 g
Fiber: 8 g
Protein: 48 g
Cholesterol: 125 mg

Find it online: https://prepmealkitchen.com/mediterranean-chicken-bowls/