Lemon Dijon Chicken Rice with Crispy Chickpeas & Whipped Feta
A bright, satisfying Mediterranean-style bowl that balances zesty lemon–Dijon chicken, fluffy rice, golden crispy chickpeas, and a creamy whipped feta finish. It’s non-spicy, high in protein, and perfect for weeknight dinners or meal prep.
Prep: 15 minutes
Cook: 30 minutes
Total: ~45 minutes
Serves: 3–4
Ingredients
Lemon Dijon Chicken
500 g boneless chicken thighs or breasts
2 tablespoons olive oil
Zest & juice of 1 lemon
1½ tablespoons Dijon mustard
2 cloves garlic, minced
1 teaspoon dried oregano
Salt & black pepper to taste
Rice
1½ cups basmati or long-grain rice
3 cups water or light chicken broth
Pinch of salt
Crispy Chickpeas
1 can (400 g) chickpeas, drained & dried
1 tablespoon olive oil
½ teaspoon smoked paprika
½ teaspoon garlic powder
Salt to taste
Whipped Feta
150 g feta cheese
¼ cup Greek yogurt
1 tablespoon olive oil
1–2 teaspoons lemon juice
Black pepper
Garnish
Fresh parsley or dill
Lemon wedges
Instructions
1️⃣ Marinate & Cook the Chicken
Mix olive oil, lemon zest/juice, Dijon, garlic, oregano, salt, and pepper.
Coat chicken and marinate 15–30 minutes (longer if time allows).
Cook in a hot pan or grill over medium heat 5–6 minutes per side until golden and juicy. Rest, then slice.
2️⃣ Cook the Rice
Rinse rice until water runs clear.
Simmer with water/broth and salt for 12–15 minutes until fluffy.
Rest 5 minutes, then fluff.
3️⃣ Roast the Crispy Chickpeas
Preheat oven to 200°C (400°F).
Toss chickpeas with olive oil, paprika, garlic powder, and salt.
Roast 20–25 minutes, shaking once, until crunchy.
(Air-fryer option: 190°C for 12–15 minutes)
4️⃣ Make the Whipped Feta
Blend feta, Greek yogurt, olive oil, lemon juice, and pepper until smooth and creamy. Adjust with a splash of water if needed.
5️⃣ Assemble the Bowl
Add rice to bowls.
Top with sliced lemon-Dijon chicken.
Sprinkle crispy chickpeas.
Dollop whipped feta and finish with herbs and lemon.
Tips for Best Results
Pat chickpeas very dry for maximum crunch.
Thighs stay juicier; breasts work well if not overcooked.
Add chopped cucumber or tomatoes for extra freshness.
Frequently Asked Questions
Can I meal prep this?
Yes—store components separately for up to 3 days.
Can I make it dairy-free?
Swap whipped feta for a lemony tahini sauce.
Is this high protein?
Absolutely—great balance of chicken, chickpeas, and yogurt.
Nutritional Information
Calories: 560 kcal
Protein: 38–42 g
Carbohydrates: 52 g
Fat: 22 g
Fiber: 7 g