Mediterranean Citrus & Fig Chicken Protein Bowl
This Mediterranean-inspired dish pairs juicy grilled chicken with sweet seasonal fruits, fluffy grains, and a light citrus-herb dressing. It’s high in protein, rich in antioxidants, and perfectly balanced between savory, fresh, and subtly sweet—ideal for a healthy lunch or dinner.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 2
Ingredients
For the Chicken
2 chicken breasts
1½ tbsp olive oil
Zest of 1 orange
1 tbsp orange or lemon juice
1 tsp dried oregano
½ tsp ground cumin
Salt & black pepper to taste
For the Fruit Component
2 fresh figs, sliced (or dried figs, soaked)
1 orange, segmented
½ cup red grapes, halved
For the Base
1 cup cooked quinoa or farro
Pinch of salt
For the Mediterranean Dressing
1½ tbsp olive oil
1 tbsp lemon juice
1 tsp honey
½ tsp Dijon mustard
For Garnish
Fresh mint or parsley
Crumbled feta (optional)
Toasted almonds or pistachios
Instructions
1. Marinate & Cook the Chicken
1. Mix olive oil, citrus zest, juice, oregano, cumin, salt, and pepper.
2. Marinate chicken for at least 15 minutes.
3. Grill or pan-sear over medium heat for 6–7 minutes per side until golden and cooked through.
4. Rest 5 minutes, then slice.
2. Prepare the Fruit
Gently slice figs, segment orange, and halve grapes. Keep chilled.
3. Make the Dressing
Whisk olive oil, lemon juice, honey, and Dijon until smooth.
4. Assemble the Dish
1. Spoon grains onto plates or bowls.
2. Top with sliced chicken.
3. Arrange fruits around the chicken.
4. Drizzle dressing lightly over everything.
5. Finish with herbs, nuts, and optional feta.
Notes & Tips
Flavor balance: Fruit should be fresh and juicy, not overly ripe.
Protein boost: Add chickpeas or a dollop of Greek yogurt.
Low-carb option: Replace grains with arugula or mixed greens.
Mediterranean touch: Sprinkle sumac or za’atar before serving.
Frequently Asked Questions
Is fruit with chicken authentic Mediterranean?
Yes—especially citrus, figs, grapes, and pomegranate.
Can I meal-prep this?
Yes, store chicken and grains separately; add fruit fresh.
Can I bake the chicken?
Absolutely—400°F (200°C) for 22–25 minutes.
Nutritional Information
Calories: 430 kcal
Protein: 35 g
Carbohydrates: 38 g
Fat: 15 g
Fiber: 6