Mediterranean Healthy Noodle Bowl with Grilled Chicken and Vegetables
This Mediterranean‑inspired noodle bowl features tender grilled chicken, roasted vegetables, and whole‑grain noodles, all brought together with a zesty olive oil–lemon dressing. It’s a balanced one‑bowl meal that’s both hearty and refreshing.
⏱ Time
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Ingredients
For the Chicken
1 lb (450 g) boneless, skinless chicken breasts
2 tbsp olive oil
Juice of ½ lemon
2 cloves garlic, minced
1 tsp dried oregano
Salt & black pepper, to taste
For the Vegetables
1 medium zucchini, sliced
1 red bell pepper, sliced
1 small red onion, cut into wedges
1 cup cherry tomatoes, halved
1 tbsp olive oil
½ tsp paprika (optional)
Salt & black pepper, to taste
For the Bowl
8 oz (225 g) whole‑wheat noodles (spaghetti, linguine, or soba)
½ cup feta cheese, crumbled
2 tbsp Kalamata olives, sliced
2 tbsp fresh parsley or basil, chopped
Dressing
3 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tsp red wine vinegar
½ tsp Dijon mustard
Salt & black pepper, to taste
Instructions
1. Marinate the chicken
In a bowl, whisk olive oil, lemon juice, garlic, oregano, salt, and pepper.
Coat chicken breasts and marinate at least 15 minutes.
2. Roast the vegetables
Preheat oven to 200°C (400°F).
Toss zucchini, bell pepper, onion, and cherry tomatoes with olive oil, paprika, salt, and pepper.
Spread on a baking sheet and roast 20–25 minutes, until tender.
3. Grill the chicken
Heat a grill pan or skillet over medium‑high heat.
Cook chicken 5–6 minutes per side, until cooked through. Slice thinly.
4. Cook the noodles
Meanwhile, cook noodles according to package directions. Drain and set aside.
5. Make the dressing
Whisk olive oil, lemon juice, vinegar, Dijon, salt, and pepper in a small bowl.
6. Assemble the bowls
Divide noodles among 4 bowls.
Top with grilled chicken, roasted vegetables, olives, and feta.
Drizzle with dressing and sprinkle with fresh parsley or basil.
Notes & Tips
Meal prep friendly: Store noodles, chicken, veggies, and dressing separately; assemble before eating.
Extra crunch: Add toasted pine nuts or sunflower seeds.
Low‑carb option: Replace noodles with zucchini or shirataki noodles.
Flavor boost: Add a spoonful of hummus or tzatziki on top.
❓ frequently asked questions FAQs
Q: Can I use other proteins instead of chicken?
Yes — grilled shrimp, salmon, or chickpeas work beautifully.
Q: Can I make this cold as a pasta salad?
Absolutely — let everything cool, then toss with the dressing and refrigerate.
Q: How long does it keep?
Up to 3 days in the fridge; add dressing just before serving.
Nutritional Information
Calories: 480
Protein: 32 g
Fat: 19 g
Carbohydrates: 45 g
Fiber: 7 g
Sugar: 6 g
Sodium: 520 mg