Mediterranean High-Protein Street Corn Chicken Rice Bowl

This Mediterranean-inspired Street Corn Chicken Rice Bowl is a powerhouse of flavor and nutrition. It’s built around lean, spiced chicken, creamy high-protein street corn made with Greek yogurt, and a hearty base of quinoa or brown rice. Each bite has smoky, tangy, and fresh notes — from zesty lime to charred corn and a hint of chili. It’s a satisfying, high-protein meal that works perfectly for meal prep, post-workout fuel, or a wholesome weeknight dinner.

Time:

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Ingredients

For the Chicken (High Protein):

1.5 lbs boneless, skinless chicken breasts (lean protein)

1 tbsp olive oil

2 tbsp lime juice

2 tsp chili powder

1 tsp cumin

1 tsp smoked paprika

½ tsp garlic powder

½ tsp onion powder

Salt & pepper, to taste

For the High-Protein Street Corn:

2 cups corn kernels (fresh or frozen)

½ cup nonfat Greek yogurt (instead of mayo or sour cream)

1 tsp lime juice

½ tsp chili powder

¼ tsp smoked paprika (optional)

¼ cup reduced-fat feta or cotija cheese

Fresh cilantro, chopped

For the Rice (Protein Boosted):

2 cups cooked quinoa or brown rice (quinoa = higher protein)

1 tbsp lime juice

¼ cup chopped cilantro

Optional High-Protein Toppings:

½ sliced avocado (healthy fats)

¼ cup black beans (extra fiber + protein)

Extra Greek yogurt as topping

Sliced jalapeños and lime wedges

Instructions

Marinate the chicken:
In a bowl, combine olive oil, lime juice, chili powder, cumin, smoked paprika, garlic powder, onion powder, salt, and pepper. Add chicken breasts and toss to coat evenly. Let it marinate for at least 15 minutes (or up to 2 hours in the fridge).

Cook the chicken:
Heat a grill pan or skillet over medium-high heat. Cook the chicken for 5–6 minutes per side, until golden brown and fully cooked (internal temperature 165°F / 74°C). Let it rest for a few minutes, then slice thinly.

Make the high-protein street corn:
In a large skillet, add corn and cook over medium-high heat for 5–7 minutes, stirring occasionally, until lightly charred. Remove from heat and stir in Greek yogurt, lime juice, chili powder, smoked paprika (if using), feta or cotija cheese, and chopped cilantro. Mix until creamy and well combined.

Prepare the rice or quinoa base:
In a bowl, toss cooked quinoa or brown rice with lime juice and chopped cilantro for a fresh flavor boost.

Assemble the bowls:
In each serving bowl, layer the quinoa or rice base, sliced chicken, and a generous scoop of creamy street corn. Add black beans, avocado slices, and any other toppings you like.

Finish and serve:
Top with a spoonful of Greek yogurt, sprinkle with extra cilantro, and serve with lime wedges on the side.

Tips & Variations

Get the Chicken Juicy and Flavorful
Marinate the chicken long enough to let the spices sink in — even 20–30 minutes makes a big difference. If you have time, let it rest for a few hours in the fridge. Don’t skip the lime juice; it tenderizes the meat and adds a bright Mediterranean tang.

Grill or Pan-Sear for Best Flavor
Grilling gives that smoky edge that pairs beautifully with the corn, but pan-searing works just as well. Avoid overcrowding the pan — it helps the chicken develop a golden crust instead of steaming.

Char the Corn for Depth
If you’re using frozen corn, thaw it first and pat it dry. Then cook it in a hot, dry skillet to get that roasted flavor before mixing it with yogurt and cheese. It’s a small step that makes a huge difference in taste.

Swap the Base for Variety

Quinoa adds the most protein and a nutty flavor.

Brown rice gives a heartier texture.

Farro or bulgur are great Mediterranean alternatives.
For a lighter version, serve it over cauliflower rice or crisp romaine for a low-carb bowl.

Balance the Creaminess
Greek yogurt keeps the corn light and protein-packed. If you prefer a richer flavor, mix in a tablespoon of light mayo or a dash of olive oil.

Make It Spicier or Milder
Adjust the chili powder or smoked paprika to your liking. A few red pepper flakes or a drizzle of hot sauce can turn it into a spicy bowl. For a milder version, use sweet paprika and skip the heat.

Add Mediterranean Flair

Toss in chopped cherry tomatoes, olives, or roasted red peppers.

Sprinkle with crumbled feta or a drizzle of tzatziki for extra creaminess.

Replace lime with lemon juice and add fresh oregano for a more traditional Mediterranean profile.

Make It Meal Prep Friendly
This recipe keeps well for up to 4 days in the fridge. Store each component separately (chicken, rice, and corn) to keep textures fresh. Reheat gently and add fresh toppings before serving.

Add More Protein Options
If you’d like to mix things up, try:

Grilled shrimp or turkey breast for a lean variation.

Chickpeas or lentils for a vegetarian protein boost.

Toppings That Elevate It
Finish your bowl with:

Extra Greek yogurt or tzatziki for creaminess.

Avocado slices for healthy fats.

Jalapeños for a kick.

A sprinkle of smoked paprika or feta for a restaurant-style finish.

Q&A

Q: Can I make this dish ahead of time?
Yes. This recipe is great for meal prep. Cook the chicken, rice (or quinoa), and corn separately, then store in airtight containers for up to 4 days. Assemble and add toppings right before serving to keep everything fresh.

Q: Can I use canned corn instead of fresh or frozen?
Yes, just drain it well and pat it dry before charring in the skillet. It won’t get quite as smoky as fresh corn, but it still works perfectly.

Q: What’s the best way to cook the chicken if I don’t have a grill pan?
Pan-searing or baking both work. For pan-searing, cook over medium-high heat until golden and cooked through. For baking, roast at 400°F (200°C) for about 20–25 minutes, depending on thickness.

Q: How can I make it vegetarian or vegan?
Swap the chicken for grilled tofu, tempeh, or chickpeas, and use plant-based yogurt and vegan feta in the corn mix. It stays just as flavorful and protein-rich.

Q: Can I use white rice instead of quinoa or brown rice?
Of course. White rice gives a softer, neutral base. To keep the protein high, mix in a few spoonfuls of cooked lentils or edamame.

Q6: What sides go well with this bowl?
Try serving it with a Mediterranean cucumber-tomato salad, roasted vegetables, or a small bowl of tzatziki for dipping.

Q: How can I keep the corn creamy without it drying out when reheated?
Add a spoonful of Greek yogurt or a splash of milk when reheating to bring back the creaminess. Heat gently on low to avoid curdling.

Nutrition

(Per Serving, Approx. 4 Servings)

Calories: 430

Protein: 44g

Fat: 13g

Saturated Fat: 3g

Carbohydrates: 32g

Fiber: 6g

Sugar: 4g

Cholesterol: 95mg

Sodium: 540mg

Potassium: 780mg

(Values may vary based on toppings and grain choice.)

Conclusion

This Mediterranean High-Protein Street Corn Chicken Rice Bowl brings together everything you want in a balanced meal — lean protein, wholesome grains, creamy corn, and fresh herbs — all with a bright, smoky edge. It’s nutrient-dense, satisfying, and full of color, flavor, and texture. Whether you’re fueling up after a workout or prepping lunches for the week, this bowl delivers energy, balance, and that sunny Mediterranean taste in every bite.