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High-Protein Mediterranean Chicken Bowls - Fresh, Flavorful, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken Marinade 1.5 pounds (680 g) boneless, skinless chicken breasts or thighs
  • 3 tablespoons extra-virgin olive oil
  • 1 large lemon, zested and juiced (about 3 tablespoons juice)
  • 3 cloves garlic, minced
  • 1.5 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • For the Bowls 2 cups cooked quinoa, brown rice, or farro (about 3/4–1 cup uncooked)
  • 1 English cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/3 cup red onion, thinly sliced
  • 1 red bell pepper, diced
  • 1/2 cup kalamata olives, pitted and halved
  • 1/3 cup crumbled feta cheese (optional)
  • 1/4 cup fresh parsley or dill, chopped
  • 1 tablespoon capers (optional, for extra briny bite)
  • Lemon wedges, for serving
  • Yogurt-Tahini Sauce 3/4 cup plain Greek yogurt (2% or 0%)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 small garlic clove, grated
  • 2–3 tablespoons water to thin, as needed
  • Pinch of kosher salt and black pepper

Method
 

  1. Marinate the chicken: In a bowl, whisk olive oil, lemon zest and juice, garlic, oregano, cumin, smoked paprika, salt, and pepper. Add chicken and toss to coat. Cover and refrigerate for at least 30 minutes and up to 8 hours.
  2. Cook the grains: While the chicken marinates, cook quinoa, brown rice, or farro according to package directions. Fluff and set aside.
  3. Make the sauce: Stir together yogurt, tahini, lemon juice, and garlic. Thin with water until creamy and drizzleable. Season with salt and pepper.
  4. Prep the veggies: Dice cucumber and bell pepper, halve tomatoes and olives, slice red onion, and chop herbs. Keep each component separate for easy assembly.
  5. Cook the chicken: Grill over medium-high heat 5–7 minutes per side (165°F/74°C internal), or sear in a hot skillet 5–6 minutes per side. Rest 5 minutes, then slice.
  6. Assemble the bowls: Add a base of grains. Top with chicken, cucumber, tomatoes, onion, bell pepper, olives, and feta. Spoon over the yogurt-tahini sauce. Finish with fresh herbs, capers if using, and a squeeze of lemon.
  7. Adjust to taste: Add a drizzle of olive oil, more salt, or extra lemon if needed. Serve warm or at room temperature.