Mediterranean Chicken Salad Bowl
Description
This Mediterranean Chicken Salad Bowl is a fresh, colorful, high-protein meal featuring juicy lemon-herb chicken, crisp vegetables, fluffy couscous (or quinoa), creamy hummus, and tangy feta. It’s perfect for weekday lunches, meal prep, or a light, satisfying dinner. Inspired by classic Mediterranean flavors, this bowl balances bright acidity, savory herbs, and crunchy textures.
Time Overview
Prep Time: 20 minutes
Marinating Time (optional but recommended): 30 minutes – 12 hours
Cook Time: 10–12 minutes
Assembly Time: 5 minutes
Total Time: 35–40 minutes (without long marinating)
Ingredients (Serves 2–3)
For the Chicken
2 chicken breasts (or 3 thighs)
2 tbsp olive oil
2 tbsp lemon juice
1 tsp lemon zest
3 cloves garlic, minced
1 tsp dried oregano
1 tsp paprika
½ tsp cumin
Salt & pepper to taste
For the Salad Bowl
1 cup cooked couscous or quinoa (warm or cooled)
2 cups chopped romaine or mixed greens
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup Kalamata olives
¼ cup red onion, thinly sliced
¼ cup crumbled feta cheese
½ cup hummus (classic or garlic)
Optional: sliced avocado, roasted chickpeas, fresh parsley or dill
For the Dressing
3 tbsp extra-virgin olive oil
2 tbsp red wine vinegar or lemon juice
1 tsp Dijon mustard
1 tsp honey (optional)
½ tsp dried oregano
Salt & pepper
Instructions
1. Marinate the Chicken
In a bowl, whisk olive oil, lemon juice, zest, garlic, oregano, cumin, paprika, salt, and pepper.
Add chicken breasts and coat well.
Cover and refrigerate 30 minutes to overnight. (Longer = more flavor)
2. Cook the Chicken
Option A – Stovetop:
Heat a skillet over medium-high and add a drizzle of oil.
Cook breasts 5–6 minutes per side until golden and internal temp reaches 165°F (74°C).
Option B – Grill:
Grill 5–6 minutes per side for smoky flavor.
Let rest 5 minutes, then slice.
3. Prepare the Dressing
Whisk olive oil, vinegar/lemon, Dijon, honey, oregano, salt, and pepper until emulsified.
4. Assemble the Mediterranean Bowls
In two large bowls, divide:
Base: greens + couscous/quinoa
Veggies: cucumber, tomatoes, red onion, olives
Protein: sliced chicken on top
Toppings: feta, hummus, herbs
Finish: drizzle with dressing
Serve immediately.
Serving Suggestions
Add warm pita or pita chips
Add tzatziki instead of hummus
Add roasted vegetables (bell pepper, zucchini, eggplant)
Storage Tips
Cooked chicken: 3–4 days refrigerated
Assembled (without dressing): 2–3 days
Dressing: 1 week
Keep hummus and dressing separate until serving for best texture.
Variations
Low-carb: Skip couscous; add more greens or cauliflower rice.
Vegetarian: Swap chicken for grilled halloumi, falafel, or roasted chickpeas.
High-protein: Add extra chicken or a boiled egg.
Creamier: Add tzatziki or garlic yogurt sauce.
Estimated Nutrition (per serving)
(Varies by toppings)
Calories: 520–650
Protein: 38–45g
Carbs: 45–55g
Fat: 22–30g
Frequently Asked Questions
1. Can I meal-prep these bowls?
Yes! Keep chicken, salad, couscous, dressing, and hummus separate. Assemble just before eating.
2. What’s the best substitute for couscous?
Quinoa, farro, bulgur, brown rice, or cauliflower rice.
3. Can I make this dairy-free?
Yes—omit feta and use dairy-free hummus.
4. What if I don’t like olives?
Replace with capers, roasted peppers, or simply skip them.
5. Can I air-fry the chicken?
Absolutely—Air fry at 375°F (190°C) for 12–14 minutes, flipping halfway.