Mediterranean Grilled Chicken Bowl
Description
This Mediterranean Grilled Chicken Bowl is a colorful, protein-packed meal bursting with sunny flavors. Juicy grilled chicken marinated in lemon, garlic, and herbs is served over fluffy rice or quinoa and paired with crisp veggies, briny olives, creamy feta, and a cool tzatziki-style sauce. It’s wholesome yet indulgent, perfect for meal prep, family dinners, or a light but satisfying lunch.
Preparation & Cooking Time
Prep time: 20 minutes
Marinating time: 30 minutes (up to overnight for best flavor)
Cooking time: 12–15 minutes
Total time: ~1 hour
Ingredients (Serves 4)
For the Grilled Chicken
1½ lbs (700 g) boneless, skinless chicken breasts or thighs
3 tbsp olive oil
Zest and juice of 1 lemon
4 cloves garlic, minced
1½ tsp dried oregano
1 tsp paprika
½ tsp ground cumin
Salt and black pepper, to taste
For the Bowl Base
2 cups cooked rice, quinoa, or couscous
1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, thinly sliced
½ cup kalamata olives, sliced
½ cup crumbled feta cheese
Fresh parsley or dill, chopped
For the Creamy Yogurt Sauce (Optional but Recommended)
1 cup Greek yogurt
1 tbsp olive oil
1 tbsp lemon juice
1 small garlic clove, grated
Salt, to taste
Instructions
1. Marinate the Chicken
In a bowl, whisk together olive oil, lemon zest and juice, garlic, oregano, paprika, cumin, salt, and pepper. Add chicken and coat well. Cover and marinate for at least 30 minutes.
2. Grill the Chicken
Preheat grill pan or outdoor grill to medium-high heat. Grill chicken for 5–7 minutes per side, until charred and cooked through (internal temp 165°F / 74°C). Rest for 5 minutes, then slice.
3. Prepare the Sauce
Mix Greek yogurt, olive oil, lemon juice, garlic, and salt until smooth. Chill until ready to use.
4. Assemble the Bowls
Divide rice or quinoa between bowls. Top with sliced chicken, tomatoes, cucumber, onion, olives, and feta. Drizzle with yogurt sauce and garnish with fresh herbs.
Serving Suggestions
Add warm pita bread or naan on the side
Swap rice for cauliflower rice for a low-carb option
Drizzle with extra olive oil or a splash of balsamic glaze
Questions & Answers
Q: Can I cook the chicken without a grill
A: Yes! Use a stovetop skillet or bake at 400°F (200°C) for 20–25 minutes.
Q: Is this recipe good for meal prep
A: Absolutely. Store components separately and assemble when ready to eat.
Q: How long does it keep in the fridge
A: Up to 4 days in airtight containers.
Q: Can I make it dairy-free
A: Skip the feta and yogurt sauce or use dairy-free alternatives.
Q: What other proteins work well
A: Grilled shrimp, lamb kofta, or falafel are fantastic swaps