High protein pumpkin grilled chicken bowl with cucumber tamatoes and rice
A balanced, high-protein bowl featuring juicy grilled chicken, roasted pumpkin, fresh cucumbers and tomatoes, and fluffy rice. Finished with a bright lemon-garlic dressing for a clean, healthy flavor
⏱ Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Ingredients
For the Chicken
2 chicken breasts
1 tbsp olive oil
1 tbsp lemon juice
1 garlic clove, minced
½ tsp paprika (optional, mild)
½ tsp oregano
Salt & pepper
For the Roasted Pumpkin
1½ cups pumpkin cubes
1 tsp olive oil
½ tsp garlic powder
½ tsp oregano
Salt & pepper
For the Bowl Components
1 cup cooked rice (white, brown, or basmati)
½ cup diced cucumber
½ cup cherry tomatoes, halved
1 tbsp chopped parsley (optional)
For the Lemon Garlic Dressing
1 tbsp olive oil
1 tbsp lemon juice
½ garlic clove, finely minced
Salt & pepper
Optional: 1 tsp honey for balance
Instructions
1. Roast the Pumpkin
1. Preheat oven or air fryer to 200°C (400°F).
2. Toss pumpkin with olive oil, garlic powder, oregano, salt, and pepper.
3. Roast 18–20 minutes, until golden and soft.
2. Grill the Chicken
1. Mix olive oil, lemon juice, garlic, paprika, oregano, salt, and pepper.
2. Coat chicken and marinate for 10 minutes.
3. Grill on a hot pan 5–6 minutes per side until cooked.
4. Let rest for 3 minutes, then slice.
3. Prepare the Rice
Cook rice and fluff with a fork.
Add a pinch of salt for flavor.
4. Make the Dressing
Mix olive oil, lemon juice, minced garlic, salt, pepper, and honey (optional).
5. Assemble the Bowl
1. Add a base of rice.
2. Top with:
Grilled chicken slices
Roasted pumpkin
Diced cucumber
Cherry tomatoes
3. Drizzle the lemon garlic dressing.
4. Garnish with parsley.
Tips
Add feta cheese for more Mediterranean flavor.
Want extra protein? Add boiled egg or chickpeas.
For creaminess, drizzle a little yogurt + lemon mixture.
Swap pumpkin with sweet potato if preferred.
❓ frequently asked questions FAQ
Q: Can I meal prep this?
Yes! Store rice, chicken, veggies, and dressing separately.
Q: Is it non-spicy?
Yes — no spice unless you add mild paprika.
Q: Can I use leftover grilled chicken?
Absolutely, it works perfectly.
ℹ️ Nutrition information
Calories: ~520
Protein: 40–45g
Carbs: 55g
Fat: 14g