Italian Veggies Bowl with Grilled Chicken, Cheese & Mediterranean Sauce
This Italian-style bowl features grilled chicken with seasonal Mediterranean vegetables, topped with shredded mozzarella or Parmesan and a zesty herb-lemon sauce. It’s high in protein, rich in fiber, and bursting with fresh Italian flavors — ideal for lunch, dinner, or meal prep.
🕒 Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
🥘 Ingredients
Grilled Chicken
2 chicken breasts
1 tbsp olive oil
1 tsp Italian herbs (oregano, thyme, basil)
1 garlic clove, minced
Juice of ½ lemon
Salt & pepper
Mediterranean Veggies
1 zucchini, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small eggplant, cubed
1 tbsp olive oil
Salt, pepper, pinch of smoked paprika
Cheese
¼ cup shredded mozzarella or Parmesan
Optional: feta for extra Mediterranean flavor
Mediterranean Herb-Lemon Sauce
2 tbsp Greek yogurt or light sour cream
1 tsp olive oil
1 garlic clove, minced
1 tsp lemon juice
½ tsp dried oregano
Pinch salt & pepper
Optional: 1 tsp fresh parsley, chopped
👩🍳 Instructions
1️⃣ Prepare Chicken
Mix olive oil, garlic, lemon juice, herbs, salt & pepper
Coat chicken and rest 10 minutes
Grill or pan-sear 5–6 minutes per side until cooked through
Slice into strips
2️⃣ Roast/Grill Veggies
Toss zucchini, bell peppers, and eggplant with olive oil, paprika, salt & pepper
Roast at 200°C (400°F) for 20–25 minutes or grill until tender and slightly charred
3️⃣ Prepare Sauce
Whisk Greek yogurt, olive oil, lemon juice, garlic, oregano, salt & pepper until smooth
Stir in fresh parsley if using
4️⃣ Assemble Bowl
Base: roasted vegetables
Top: sliced grilled chicken
Sprinkle shredded cheese
Drizzle Mediterranean herb-lemon sauce
5️⃣ Serve
Optional: garnish with extra fresh herbs or chili flakes
Enjoy warm
💡 Tips
Use pre-cooked chicken or leftover grilled chicken for faster prep
Add quinoa or farro to make it more filling
Swap mozzarella for vegan cheese if needed
For extra Mediterranean flavor, add olives or sun-dried tomatoes
❓ Frequently asked questions FAQs
Is this weight-loss friendly?
Yes — lean protein, fiber-rich vegetables, moderate healthy fats
Can I make it vegan?
Yes — skip chicken and cheese; add chickpeas or tofu
Can it be meal-prepped?
Yes — store veggies, chicken, and sauce separately; assemble before eating
Can I make it spicier?
Add chili flakes to sauce or sprinkle on top
🧮 Nutritional Information
Calories: 450 kcal
Protein: 38 g
Carbs: 28 g
Fat: 18 g
Fiber: 7 g