Mediterranean Orzo Bowl with Grilled Chicken, Veggies & Nuts
A vibrant, nutrient-packed Mediterranean bowl featuring tender grilled chicken, al dente orzo, colorful roasted or fresh vegetables, crunchy nuts, and a light lemon-herb dressing. Perfect for a healthy lunch, dinner, or meal prep.
⏱ Time
Prep: 15 minutes
Cook: 15–20 minutes
Total: 30–35 minutes
Ingredients
For the Grilled Chicken
2 chicken breasts
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
1 tsp garlic powder
1 tsp dried oregano
1 tsp lemon juice
For the Orzo
1 cup orzo pasta
2 cups water or vegetable broth
Pinch of salt
For the Veggies
1 zucchini, sliced
1 red bell pepper, diced
½ cup cherry tomatoes, halved
1 small red onion, sliced
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper
½ tsp dried oregan
For the Nuts
2 tbsp toasted almonds or pine nuts
For the Dressing
2–3 tbsp olive oil
1 tbsp lemon juice
1 garlic clove, minced
1 tsp honey (optional)
½ tsp salt
¼ tsp black pepper
For Serving
2 tbsp feta cheese, crumbled (optional)
Fresh parsley, chopped
Instructions
1. Grill the Chicken
1. Preheat a grill pan or skillet on medium-high heat.
2. Toss chicken with olive oil, salt, pepper, garlic powder, oregano, and lemon juice.
3. Grill chicken 4–5 minutes per side until fully cooked and lightly charred.
4. Slice into strips.
2. Cook the Orzo
1. Boil orzo in salted water or broth for 8–10 minutes until al dente.
2. Drain and toss with a small drizzle of olive oil to prevent sticking.
3. Cook the Veggies
1. Toss zucchini, bell pepper, cherry tomatoes, and onion with olive oil, salt, pepper, and oregano.
2. Roast in oven at 200°C (400°F) for 12–15 minutes or sauté in a pan for 6–8 minutes until tender but still crisp.
4. Make the Dressing
1. Whisk olive oil, lemon juice, garlic, honey, salt, and pepper until smooth.
5. Assemble the Bowl
1. Divide orzo between bowls.
2. Top with grilled chicken slices and cooked veggies.
3. Sprinkle toasted nuts over the top.
4. Drizzle dressing generously.
5. Finish with crumbled feta and fresh parsley.
Notes
Toast nuts lightly in a dry pan for maximum flavor.
Swap chicken for shrimp or chickpeas for a vegetarian option.
Can be served warm or at room temperature for meal prep.
Tips
Add a handful of spinach or arugula for extra greens.
Use a combination of roasted and fresh veggies for texture.
Extra lemon juice before serving brightens flavors.
❓ Frequently asked questions FAQ
Q: Can I make this vegan?
Yes — replace chicken with roasted chickpeas and skip feta.
Q: Can I use other nuts?
Walnuts, cashews, or pistachios work well.
Q: Can this be meal-prepped?
Yes — store orzo, chicken, and veggies separately; assemble before serving.
Nutrition information
Calories: 420–450
Protein: 28g
Carbs: 45–50g
Fat: 15–17g
Fiber: 6–7g