Name: Mediterranean Chicken Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 1 lb boneless skinless chicken breasts, sliced into strips; 1 tbsp olive oil; 1 tsp dried oregano; 1 tsp garlic powder; Salt and freshly ground black pepper, to taste; 2 cups cooked quinoa (or rice); 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; ¼ cup Kalamata olives, sliced; ¼ cup red onion, thinly sliced; ½ cup feta cheese, crumbled; ½ cup tzatziki sauce; 2 tbsp fresh parsley, chopped (for garnish); Lemon wedges, for serving (optional)

A vibrant and nourishing bowl featuring tender, lemon-garlic chicken served atop a bed of fluffy grains, crisp vegetables, briny olives, and creamy feta. This balanced dish delivers the bright, herbaceous flavours of the Mediterranean in every bite.

Why You’ll Love This Recipe

Bright and Fresh Flavours: The lemon-garlic marinade and fresh herbs bring a zesty lift, perfectly complemented by ripe tomatoes and crisp cucumber.
Well Balanced: Protein-rich chicken, wholesome grains, and a variety of vegetables combine to make a satisfying, complete meal.
Meal-Prep Friendly: You can prepare components in advance for quick assembly—ideal for lunches or busy weeknight dinners.
Customisable: Swap grains, proteins, or dressings to suit dietary preferences or what you have on hand.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Recipe Card

Ingredient	Measurement
Boneless, skinless chicken breasts	1 pound (450 g)
Olive oil	2 tablespoons
Fresh lemon juice	2 tablespoons
Garlic cloves, minced	2
Dried oregano	1 teaspoon
Salt	½ teaspoon
Black pepper	¼ teaspoon
Quinoa (uncooked)	1 cup
Water or low-sodium chicken broth	2 cups
Cherry tomatoes, halved	1 cup
Cucumber, diced	1 cup
Red onion, thinly sliced	¼ cup
Kalamata olives, pitted and halved	¼ cup
Feta cheese, crumbled	½ cup
Fresh parsley, chopped	2 tablespoons
Olive oil (for dressing)	1 tablespoon
Red wine vinegar	1 tablespoon
Salt and black pepper (for dressing)	To taste

Directions

Marinate the chicken: In a bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper. Add the chicken breasts, turning to coat evenly. Cover and refrigerate for at least 15 minutes (or up to 2 hours).
Cook the quinoa: Rinse the quinoa under cold water. Bring water or broth to a boil, stir in quinoa, reduce to a simmer, cover, and cook for 15 minutes or until liquid is absorbed. Remove from heat and fluff with a fork.
Prepare the vegetables: While the quinoa cooks, combine cherry tomatoes, cucumber, red onion, olives, feta, and parsley in a large bowl.
Make the dressing: In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper. Drizzle over the vegetable mixture and toss gently to combine.
Cook the chicken: Heat a grill pan or skillet over medium-high heat. Remove chicken from marinade and cook for 5–7 minutes per side, or until internal temperature reaches 165 °F (74 °C). Let rest for 5 minutes, then slice.
Assemble the bowls: Divide the quinoa among four bowls. Top each with sliced chicken and the dressed vegetable mixture. Serve immediately.

Servings and timing

Servings: 4 bowls
Preparation time: 15 minutes (plus marinating)
Cook time: 25 minutes
Total time: Approximately 40 minutes

Variations

Grain alternatives: Swap quinoa for couscous, bulgur, brown rice, or farro.
Protein swaps: Use chicken thighs, turkey breast, lamb strips, or canned chickpeas for a vegetarian option.
Herb twists: Replace oregano and parsley with fresh dill, mint, or basil for a different aromatic profile.
Dressing alternatives: Try tzatziki, hummus, or a simple tahini-lemon dressing in place of the red wine vinaigrette.

Storage/reheating

Store components separately in airtight containers in the refrigerator for up to 3 days. To reheat, warm the chicken and grains gently in a skillet or microwave, then assemble with fresh or reserved vegetables. If using cold for meal prep, assemble bowls and enjoy chilled or at room temperature.

FAQs

What can I substitute for quinoa?

You may use couscous, bulgur, farro, brown rice, or even cauliflower rice if you prefer a lower-carb option.

How long can I marinate the chicken?

For best results, marinate between 15 minutes and 2 hours. Avoid longer marinating times, as the acid in the lemon juice can begin to break down the chicken’s texture.

Can I make this recipe gluten-free?

Yes. Quinoa, rice, and other naturally gluten-free grains work well. Be sure to verify that all packaged ingredients (such as olives and feta) are labelled gluten-free.

How can I meal-prep this Mediterranean chicken bowl?

Cook the chicken and grains in advance, store in separate containers, and chop the vegetables ahead of time. Assemble bowls fresh each day, or pack components separately and combine before eating.

Is there a dairy-free version?

Omit the feta cheese and use a dairy-free alternative or simply leave it out. The flavour remains vibrant with the herbs, olives, and lemon.

Can I use chicken thighs instead of breasts?

Certainly. Boneless, skinless chicken thighs will yield slightly more fat and richer flavour; adjust cooking time to ensure they reach 165 °F (74 °C) internally.

How do I keep the vegetables crisp?

Toss the vegetables with the dressing just before serving, and avoid salting them too early to prevent releasing excess moisture.

Can I prepare this entirely in advance?

You may prepare all components up to one day ahead, but for optimal texture and freshness, dress the vegetables and assemble bowls just before serving.

How can I add more heat?

Stir a pinch of red pepper flakes into the marinade or drizzle a bit of harissa or hot sauce into the dressing.

What’s the best way to reheat without drying out the chicken?

Reheat gently over low heat in a skillet with a splash of water or broth, or cover in the microwave at medium power, checking frequently to avoid overcooking.

Conclusion

This Mediterranean Chicken Bowl is an effortless yet flavourful dish that brings the sunshine of the Mediterranean to your table. Its combination of lean protein, wholesome grains, and fresh vegetables makes it perfect for weekly meal prep, family dinners, or a casual lunch. Experiment with variations to suit your taste, and enjoy a balanced, colourful meal any day of the week.