Healthy High-Protein Mediterranean Chicken Bowl
This Mediterranean chicken bowl is packed with protein and fresh vegetables, making it a nutrient-dense, satisfying meal. Juicy grilled chicken is paired with fiber-rich quinoa, crisp vegetables, and a tangy lemon-herb dressing. It’s light, wholesome, and ideal for meal prep or a quick, healthy dinner.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2–3
Ingredients
For the Chicken:
2 boneless, skinless chicken breasts
1 tbsp olive oil
1 tsp smoked paprika
1 tsp garlic powder
½ tsp dried oregano
Salt & pepper to taste
For the Bowl:
1 cup cooked quinoa (or brown rice for variation)
1 cup cherry tomatoes, halved
1 cucumber, diced
1 cup spinach or arugula
½ red bell pepper, sliced
¼ cup Kalamata olives, sliced (optional)
2 tbsp feta cheese (optional)
For Lemon-Herb Dressing:
2 tbsp extra virgin olive oil
2 tbsp lemon juice (fresh)
1 clove garlic, minced
1 tsp Dijon mustard
1 tsp dried oregano
Salt & pepper to taste
Instructions
1. Prepare the Chicken:
Mix olive oil, smoked paprika, garlic powder, oregano, salt, and pepper in a bowl.
Coat chicken breasts evenly and grill on medium-high heat for 5–7 minutes per side, or until cooked through (internal temp 75°C / 165°F).
Alternatively, bake at 200°C (400°F) for 20 minutes.
Let rest for 5 minutes, then slice.
2. Cook Quinoa:
Rinse 1 cup quinoa under cold water.
Combine with 2 cups water in a saucepan, bring to a boil, then simmer for 15 minutes until water is absorbed. Fluff with a fork.
3. Prepare the Lemon-Herb Dressing:
Whisk together olive oil, lemon juice, garlic, Dijon mustard, oregano, salt, and pepper until emulsified.
4. Assemble the Bowl:
In each serving bowl, layer quinoa, spinach, cherry tomatoes, cucumber, bell pepper, and olives.
Top with sliced chicken and crumbled feta (if using).
Drizzle with lemon-herb dressing.
5. Serve:
Serve immediately while the chicken is warm, or pack for meal prep.
Tips & Notes
High-Protein Boost: Add ½ cup chickpeas or a boiled egg for extra protein.
Flavor Variations: Add roasted red peppers or sun-dried tomatoes for more Mediterranean flavor.
Meal Prep Friendly: Store chicken, quinoa, and veggies separately; add dressing before serving.
Low-Calorie Option: Skip feta and reduce olive oil to lower calories while keeping protein high.
Frequently Asked Questions (FAQs)
Q: Can I bake chicken instead of grilling?
A: Yes, bake at 200°C (400°F) for 20 minutes until fully cooked.
Q: Can this bowl be made vegetarian?
A: Replace chicken with grilled tofu, tempeh, or roasted chickpeas for a protein-rich vegetarian version.
Q: How long will leftovers last?
A: Store components separately in airtight containers in the fridge for up to 3 days.
Nutritional Information
Calories: ~420 kcal
Protein: 38 g
Carbohydrates: 35 g
Fiber: 7 g
Fat: 15 g
Saturated Fat: 3 g
Sugar: 5 g
Sodium: 320 mg