Mediterranean Chicken Bowl (High-Protein & Fresh)

Mediterranean Chicken Bowl That Feels Fresh and Filling

A Mediterranean Chicken Bowl is one of those meals that looks beautiful, tastes bright, and actually keeps you full for hours. Juicy lemon herb chicken, fluffy grains, crisp vegetables, creamy hummus, and salty feta all layered into one vibrant bowl. It checks every box for a Health Chicken Dinner while still feeling exciting and colorful.

Jump to Recipe

What makes this version stand out is the balance. You get lean protein, fiber rich grains, healthy fats, and plenty of fresh produce in a single dish. That is why it fits so naturally into Healthy Diet Dishes and even works as one of those Whole Dinner Recipes you can rely on during busy weeks.

It is satisfying without feeling heavy. Fresh without being boring. And flexible enough for meal prep or a relaxed family dinner.

Why This Mediterranean Chicken Bowl Is So Satisfying

At its core, a Mediterranean Chicken Bowl is built on the principles of Healthy Mediterranean Food. Lean protein, whole grains, vegetables, olive oil, and herbs come together in a way that supports energy, digestion, and balanced eating.

Here is why this bowl works so well nutritionally and practically:

First, it is naturally high in protein. A generous portion of grilled chicken paired with quinoa creates one of the most reliable High Healthy Protein Meals you can make at home. Protein helps with fullness and muscle support, which means this is not just a pretty bowl. It is functional.

Second, texture matters. Warm grains. Tender chicken. Crisp cucumber. Juicy tomatoes. Creamy hummus. Briny olives. Every bite feels layered and complete.

Third, it is endlessly adaptable. You can adjust portions, swap grains, increase vegetables, or change sauces without losing the Mediterranean identity. That flexibility makes it ideal for weekly rotation.

And finally, it actually tastes good cold. That matters more than people realize. A bowl that holds up well in the fridge becomes a dependable lunch, not just a one night dinner.

This is not just another chicken bowl. It is a smart, balanced, protein forward meal you will come back to again and again.

Key Information

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Difficulty: Easy
Calories: Approximately 450 per serving
Protein: About 35 grams per serving

This Mediterranean Chicken Bowl qualifies as one of those High Healthy Protein Meals that still feels light and fresh. With balanced macros and real ingredients, it works beautifully as a Health Chicken Dinner or part of your weekly Healthy Diet Dishes rotation.

Ingredients for the Best Mediterranean Chicken Bowl

Simple ingredients, strong flavor. Each component builds a colorful and satisfying savory bowl.

Lemon Herb Chicken

2 boneless skinless chicken breasts, about 1 pound or 450 grams
1 tablespoon olive oil
2 tablespoons fresh lemon juice
1 teaspoon dried oregano
1 teaspoon paprika
1 teaspoon garlic powder
1 half teaspoon salt
1 quarter teaspoon black pepper

Tip: Chicken thighs can be used for juicier results. For dairy free or paleo needs, this base already fits perfectly.

Grain Base Options

1 cup quinoa, uncooked or 170 grams
2 cups water or chicken broth or 480 ml

You can substitute with:
Brown rice for a heartier whole grain option
Couscous for a softer texture
Cauliflower rice for a lower carb version

Using quinoa keeps this aligned with Whole Dinner Recipes that deliver both fiber and protein.

Fresh Toppings for a Savory Bowl

1 cup cherry tomatoes, halved
1 half cucumber, diced
1 quarter cup red onion, thinly sliced
1 quarter cup Kalamata olives, sliced
1 quarter cup feta cheese, crumbled
1 quarter cup hummus
2 tablespoons chopped fresh parsley
Lemon wedges for serving

These toppings are what transform simple chicken and grains into Healthy Mediterranean Food. Fresh, crisp, colorful, and balanced.

How to Make Mediterranean Chicken Bowl

1. Marinate the chicken
   In a bowl, mix olive oil, lemon juice, oregano, paprika, garlic powder, salt, and pepper. Coat the chicken well and let it sit for at least 15 minutes. If you have extra time, 1 hour in the fridge deepens the flavor.
2. Cook the quinoa
   Bring water or broth to a boil. Stir in quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Let it sit covered for 5 minutes, then fluff with a fork. The grains should look light and slightly translucent.
3. Cook the chicken
   Heat a grill pan or skillet over medium heat. Cook chicken for about 6 to 7 minutes per side until internal temperature reaches 165°F or 74°C. Let it rest for 5 minutes before slicing to keep juices inside.
4. Prep the vegetables
   While the chicken rests, chop tomatoes, cucumber, onion, and olives. Keep pieces bite sized for balanced texture in every spoonful.
5. Assemble the bowl
   Start with warm quinoa. Add sliced chicken. Arrange vegetables in sections for a clean look. Finish with feta, a spoon of hummus, chopped parsley, and a squeeze of lemon.

The result is a vibrant Mediterranean Chicken Bowl that works perfectly as a Health Chicken Dinner and holds up well for meal prep.

Pro Tips for the Best Mediterranean Chicken Bowl

1. Do not skip resting the chicken
   Letting the chicken rest before slicing keeps it juicy. Cutting too early releases the moisture and dries it out.
2. Season the quinoa
   A pinch of salt and a squeeze of lemon in the cooked quinoa makes a big difference. Plain grains can make the whole savory bowl taste flat.
3. Build with contrast
   For a Mediterranean Diet Recipes Aesthetic look, place ingredients in separate sections instead of mixing everything together. The color contrast from tomatoes, cucumber, olives, and feta makes it visually appealing and more satisfying to eat.
4. Boost the protein
   Add extra grilled chicken or a scoop of chickpeas if you want even stronger macros. This easily turns the bowl into one of your go to High Healthy Protein Meals.
5. Keep wet ingredients separate for meal prep
   Store hummus and lemon wedges separately to prevent soggy grains. This keeps your Health Chicken Dinner fresh for up to four days.

Variations for Different Healthy Diet Dishes

Low Carb Option
Swap quinoa for cauliflower rice or serve over chopped romaine. This keeps it light while maintaining the structure of the bowl.

Dairy Free Version
Skip feta and use a drizzle of tahini or dairy free yogurt sauce. The bowl will still reflect the flavors of Healthy Mediterranean Food.

Vegetarian Alternative
Replace chicken with roasted chickpeas, grilled tofu, or baked falafel. You will still have a balanced plate that fits into Whole Dinner Recipes planning.

Summer Fresh Twist
Add diced bell peppers, fresh mint, or a spoon of tzatziki. These small changes make it ideal for Simple Healthy Summer Dinners when you want something bright and cooling.

Spicy Version
Sprinkle red pepper flakes or add a spoon of harissa for heat without overpowering the lemon and herb profile.

If you love bold heat, you might also enjoy this Cava Harissa Chicken Bowl inspired version, which brings deeper spice and smoky flavor while still staying aligned with Healthy Mediterranean Food principles.

Storage and Meal Prep for Mediterranean Chicken Bowl

This Mediterranean Chicken Bowl is ideal for planning ahead and fits perfectly into weekly Healthy Diet Dishes routines.

Refrigerator Storage
Store chicken, quinoa, and chopped vegetables in separate airtight containers. This prevents moisture transfer and keeps textures fresh. Everything stays good for up to 4 days in the fridge.

Hummus and Feta
Keep hummus in a small sealed container. Add feta just before serving if possible to maintain texture. A quick squeeze of lemon right before eating refreshes the entire bowl.

Freezing
Cooked chicken can be frozen for up to 2 months. Wrap tightly and thaw overnight in the refrigerator. Quinoa can also be frozen in portioned containers. Fresh vegetables are best prepared the day you assemble.

Meal Prep Strategy
Divide quinoa and chicken evenly into containers first. Store toppings separately and assemble when ready to eat. This keeps your Health Chicken Dinner tasting fresh instead of soggy.

For grab and go lunches, layer grains on the bottom, chicken in the middle, and sturdy vegetables on top. Add hummus after reheating for best texture.

This approach keeps the bowl structured, flavorful, and practical for busy weeks.

Nutrition Breakdown and Health Benefits

This Mediterranean Chicken Bowl is balanced, filling, and nutrient dense. It qualifies as a Food Recipe Healthy option because it combines lean protein, fiber rich grains, healthy fats, and fresh vegetables in one meal.

Approximate nutrition per serving:

Calories: 450
Protein: 35 grams
Carbohydrates: 40 grams
Fiber: 6 to 8 grams
Fat: 18 grams

Why it works nutritionally:

High Protein Support
With around 35 grams of protein, this easily fits into High Healthy Protein Meals planning. Protein helps maintain muscle, supports metabolism, and keeps you satisfied longer.

Fiber for Fullness
Quinoa and vegetables provide steady energy and digestive support. This is one reason it fits naturally into Healthy Mediterranean Food patterns.

Healthy Fats
Olive oil, olives, and feta contribute heart friendly fats that are central to Mediterranean style eating.

Balanced Macronutrients
You are not just eating chicken and rice. You are getting a complete combination of protein, complex carbs, and fats. That balance makes it one of those reliable Whole Dinner Recipes that does not leave you searching for snacks an hour later.

This Mediterranean Chicken Bowl works well for general healthy eating, moderate weight management goals, and anyone building consistent Healthy Diet Dishes into their weekly routine.

Serving Suggestions for Mediterranean Chicken Bowl

This Mediterranean Chicken Bowl is versatile enough to serve in different ways depending on the season and occasion.

For Simple Healthy Summer Dinners
Serve the bowl slightly warm or fully chilled. Add extra cucumber, fresh herbs, and a squeeze of lemon for a cooling effect. Pair with sparkling water and sliced citrus for a light, refreshing meal.

Family Style Dinner
Arrange quinoa on a large platter and layer sliced chicken down the center. Surround it with small piles of vegetables, olives, feta, and hummus. This creates a Mediterranean Diet Recipes Aesthetic presentation that feels inviting and colorful.

Meal Prep Lunches
Pack into glass containers with toppings separated. It reheats well and still tastes great cold, making it a dependable Health Chicken Dinner for busy weekdays.

Entertaining Option
Add warm pita bread, tzatziki, or a simple side salad with olive oil and red wine vinegar. The bowl becomes part of a larger Healthy Mediterranean Food spread without much extra effort.

However you serve it, this savory bowl feels complete on its own while still being flexible enough to pair with simple sides.

Mediterranean Chicken Bowl FAQ

Conclusion

This Mediterranean Chicken Bowl brings together everything you want in a reliable dinner. High quality protein, fresh vegetables, satisfying grains, and bold Mediterranean flavor in one balanced dish. It works just as well for weeknight cooking as it does for meal prep lunches.

Because it combines lean chicken, fiber rich quinoa, and heart healthy fats, it easily fits into Healthy Diet Dishes and everyday Health Chicken Dinner planning. It is flexible, practical, and visually appealing enough to feel special without being complicated.

If you are building a collection of dependable Whole Dinner Recipes that actually keep you full, this Mediterranean Chicken Bowl deserves a permanent spot in your rotation. Simple ingredients, strong flavor, and a Food Recipe Healthy approach that supports real life eating.

Ready to make it your own? Start with the base recipe, then adjust toppings and grains to match your preferences and goals.

Mediterranean Chicken Bowl

Emily Wilson

This Mediterranean Chicken Bowl is a fresh, high protein meal packed with lemon herb grilled chicken, fluffy quinoa, crisp vegetables, creamy hummus, and tangy feta. Inspired by healthy Mediterranean food principles, this balanced bowl is perfect for meal prep, simple summer dinners, or a satisfying weeknight main course.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Resting Time 5 minutes mins

Total Time 50 minutes mins

Course Main Course

Cuisine Mediterranean

Servings 4 bowls

Calories 450 kcal

Equipment

• Grill pan or skillet
• Medium saucepan with lid
• Mixing bowl
• Cutting Board
• Chef’s Knife

Ingredients

  

Lemon Herb Chicken

• 2 boneless skinless chicken breasts about 1 pound or 450 grams
• 1 tablespoon olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Grain Base

• 1 cup quinoa rinsed
• 2 cups water or chicken broth

Fresh Toppings

• 1 cup cherry tomatoes halved
• 0.5 cucumber diced
• 0.25 cup red onion thinly sliced
• 0.25 cup Kalamata olives sliced
• 0.25 cup feta cheese crumbled
• 0.25 cup hummus
• 2 tablespoons fresh parsley chopped
• 1 lemon cut into wedges for serving

Instructions

 

• In a mixing bowl, combine olive oil, lemon juice, oregano, paprika, garlic powder, salt, and black pepper. Coat the chicken thoroughly and let it marinate for at least 15 minutes.
• Bring water or chicken broth to a boil in a medium saucepan. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
• Heat a grill pan or skillet over medium heat. Cook the marinated chicken for 6 to 7 minutes per side, or until internal temperature reaches 165°F or 74°C. Remove from heat and let rest for 5 minutes before slicing.
• Prepare the toppings by halving the cherry tomatoes, dicing the cucumber, slicing the red onion and olives, and chopping the parsley.
• Assemble the bowls by dividing quinoa among four bowls. Top with sliced chicken, tomatoes, cucumber, red onion, olives, and feta. Add a spoonful of hummus, sprinkle with parsley, and serve with lemon wedges.

Notes

For a dairy free version, omit feta and add a drizzle of tahini. For a low carb option, substitute quinoa with cauliflower rice. Store components separately in airtight containers for up to 4 days for easy meal prep.

Nutrition Facts:

•Calories: 450 kcal 
•Protein: 35 g 
•Carbohydrates: 40 g 
•Fiber: 7 g 
•Sugar: 6 g 
•Total Fat: 18 g 
•Saturated Fat: 5 g 
•Cholesterol: 85 mg 
•Sodium: 620 mg 
•Potassium: 780 mg 
•Vitamin A: 900 IU 
•Vitamin C: 25 mg 
•Calcium: 150 mg 
•Iron: 4 mg 

For more creative cooking & baking inspiration ideas, explore the Pinterest or connect with us on Facebook.

Share on Facebook

Post on X

Save