Healthy Kapsalon Bowl
This balanced and flavorful bowl reimagines the indulgent Dutch kapsalon into a lighter, nutrient-rich meal. It features spiced grilled chicken (or your protein of choice), crispy baked potato fries, fresh veggies, and creamy garlic yogurt sauce — all layered into a colorful, satisfying bowl.It’s high in protein, rich in fiber, and full of Mediterranean-inspired flavors.
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
Serves: 2
Ingredients
For the Fries
2 medium potatoes (or sweet potatoes), cut into thin fries
1 tbsp olive oil
½ tsp paprika
½ tsp garlic powder
Salt and black pepper, to taste
For the Chicken
2 boneless, skinless chicken breasts (or thighs)
1 tbsp olive oil
1 tsp lemon juice
1 tsp smoked paprika
½ tsp cumin
½ tsp dried oregano
1 garlic clove, minced
Salt and black pepper, to taste
For the Salad Layer
1 cup chopped romaine lettuce or mixed greens
½ cucumber, diced
½ cup cherry tomatoes, halved
¼ red onion, thinly sliced
¼ cup corn
For the Garlic Yogurt Sauce
½ cup Greek yogurt
1 garlic clove, grated
1 tsp lemon juice
½ tsp olive oil
Pinch of salt and pepper
Optional: 1 tbsp chopped parsley or dill
Optional Toppings
2 tbsp grated light mozzarella or feta cheese
Pickled jalapenos or olives
Sprinkle of chili flakes or za’atar
Instructions
1. Make the Fries
Preheat oven to 425°F (220°C).
Toss potato fries with olive oil, paprika, garlic powder, salt, and pepper.
Spread evenly on a parchment-lined baking sheet.
Bake for 25–30 minutes, flipping halfway, until golden and crisp.
2. Cook the Chicken
In a bowl, mix olive oil, lemon juice, paprika, cumin, oregano, garlic, salt, and pepper.
Add chicken and marinate for at least 15–20 minutes.
Grill or pan-sear for 6–7 minutes per side, until cooked through.
Slice into strips or cubes.
3. Make the Garlic Yogurt Sauce
- In a small bowl, mix yogurt, garlic, lemon juice, olive oil, salt, and herbs.
- Taste and adjust seasoning. Chill until ready to use.
4. Assemble the Bowl
Add a base layer of baked fries in each bowl.
Top with grilled chicken pieces.
Add a generous handful of lettuce, cucumber, tomatoes, onion, and corn.
Drizzle with garlic yogurt sauce.
Sprinkle with cheese and optional toppings (jalapenos, olives, or herbs).
Tips
Swap chicken with falafel, tofu, or grilled shrimp for variety.
For extra crunch, add roasted chickpeas or nuts.
If you prefer dairy-free, use a tahini-garlic sauce instead of yogurt sauce.
Meal prep friendly — store components separately and assemble before eating.
Frequently Asked Questions
Q: Can I air-fry the potatoes instead of baking?
Yes! Air-fry at 400°F (200°C) for 15–18 minutes, shaking halfway through.
Q: Can I make this vegetarian?
Definitely — replace chicken with spiced chickpeas, falafel, or grilled halloumi.
Q: Can I melt cheese on top like the traditional version?
Yes! Sprinkle cheese over the chicken and fries, then broil for 1–2 minutes before adding the salad and sauce.
Nutritional Information
Calories: ~480 kcal
Protein: 38g
Carbohydrates: 42g
Fat: 16g
Fiber: 6g
Sugar: 5g