Savory Mediterranean Power Protein Bowl
A balanced, high-protein Mediterranean bowl featuring herb-grilled chicken, roasted chickpeas, fresh vegetables, and a creamy lemon-tahini yogurt sauce. It’s savory, nutrient-dense, and designed to keep you full without heaviness.
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients
Protein
150 g chicken breast, sliced
1 tsp olive oil
½ tsp paprika
½ tsp dried oregano
¼ tsp garlic powder
Salt & black pepper
Plant Protein
½ cup cooked chickpeas (or canned, rinsed)
½ tsp olive oil
¼ tsp cumin
Pinch of salt
Bowl Base
½ cup cooked quinoa or brown rice
1 cup mixed greens (spinach, arugula, lettuce)
Fresh Veggies
½ cucumber, sliced
6–8 cherry tomatoes, halved
¼ red onion, thinly sliced
Creamy Lemon Tahini Sauce
2 tbsp Greek yogurt
1 tsp tahini
Juice of ½ lemon
1 tbsp water
Salt to taste
Optional Toppings
1 tbsp crumbled feta
Fresh parsley or dill
Instructions
Step 1: Roast Chickpeas
Preheat oven or air fryer to 200°C (400°F).
Toss chickpeas with olive oil, cumin, and salt.
Roast 12–15 minutes until slightly crispy.
Step 2: Cook Chicken
Season chicken with paprika, oregano, garlic powder, salt, and pepper.
Heat olive oil in a pan.
Cook chicken 4–5 minutes per side until golden and cooked through.
Step 3: Make Sauce
Whisk yogurt, tahini, lemon juice, water, and salt until smooth and creamy.
Step 4: Assemble Bowl
Add quinoa and greens as base.
Arrange chicken, roasted chickpeas, and fresh veggies.
Drizzle with lemon-tahini sauce.
Finish with feta and fresh herbs.
Tips
For extra protein, add a boiled egg or extra chickpeas.
Swap chicken for grilled fish, turkey, or tofu.
Keep sauce separate if meal-prepping.
Use olive oil lightly to stay weight-loss friendly.
Frequently Asked Questions
Q: Is this good for weight loss?
Yes—high protein, fiber-rich, low refined carbs, and very filling.
Q: Can I make it vegetarian?
Yes—replace chicken with grilled halloumi, tofu, or lentils.
Q: Can I eat this cold?
Absolutely—great for lunch boxes.
Nutritional Information
Calories: ~450 kcal
Protein: 38 g
Carbohydrates: 35 g
Fat: 16 g
Fiber: 9 g