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–+ servings
Mediterranean Chicken Bowl

Mediterranean Chicken Bowl: Easy Flavor-Packed Meal Prep

Discover the Mediterranean Chicken Bowl, a vibrant dish bursting with flavors, perfect for meal prep and your health goals.
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Prep Time 20 minutes
Cook Time 10 minutes
Marinating Time 20 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 4 pieces Boneless, Skinless Chicken Breasts cut into bite-sized pieces
  • 3 tablespoons Olive Oil can substitute with avocado oil
  • 1 medium Fresh Lemon Juice or lime juice
  • 2 cloves Garlic minced
  • 1 teaspoon Dried Oregano or Italian seasoning
  • to taste Salt and Black Pepper to amplify flavor
For the Bowl
  • 2 cups Cooked Quinoa or brown rice/couscous
  • 1 cup Cherry Tomatoes ripe, halved
  • 1 medium Cucumber diced
  • 1/2 medium Red Onion sliced
  • 1/2 cup Kalamata Olives or any black olives
  • 1/2 cup Feta Cheese crumbled
  • 1/4 cup Fresh Parsley chopped
For the Tahini Dressing
  • 1/4 cup Tahini or sunflower seed butter
  • 1 tablespoon Maple Syrup optional
  • 3-4 tablespoons Water adjust for consistency

Equipment

  • Mixing Bowl
  • Skillet

Method
 

Step-by-Step Instructions
  1. In a mixing bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Add chicken, coat well, and marinate for at least 20 minutes.
  2. Prepare the tahini dressing by mixing tahini, lemon juice, minced garlic, maple syrup, and gradually adding water until smooth.
  3. Heat a skillet over medium-high heat. Cook marinated chicken for 6-8 minutes until golden and cooked through.
  4. Assemble bowls with quinoa as the base, and top with sautéed chicken, tomatoes, cucumber, onion, and olives.
  5. Drizzle dressing over each bowl and top with feta cheese and parsley. Serve immediately.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 35gProtein: 30gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 12gCholesterol: 70mgSodium: 800mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 300IUVitamin C: 20mgCalcium: 150mgIron: 3mg

Notes

For optimal flavor, marinate chicken for at least 20 minutes, or up to 4 hours for best results. You can prep tahini dressing ahead of time and store in the fridge. To reheat, thaw overnight and warm gently in a skillet.

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