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Mediterranean Chicken Bowl with grilled chicken, quinoa, hummus, cucumber, tomatoes, olives, and feta

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.
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Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 50 minutes
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