Healthy Mediterranean Protein Bowl
Ingredients
For the lemon-herb chicken
- 1 to 1.25 lb boneless, skinless chicken breasts (or thighs)
- 2 tbsp extra-virgin olive oil
- 1 lemon, juiced (about 3 tbsp) and zested (optional)
- 3 garlic cloves, minced
- 1 tsp dried oregano
- 1/2 tsp paprika
- 3/4 tsp fine sea salt
- 1/2 tsp black pepper
For the quinoa base
- 1 cup quinoa, rinsed
- 2 cups low-sodium chicken or vegetable broth (or water)
- Pinch of salt
For the bowl toppings
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/4 small red onion, thinly sliced
- 1/3 cup pitted Kalamata olives, sliced
- 4 cups baby spinach or mixed greens
- 1/4 cup fresh parsley, chopped
- 1/2 cup feta cheese, crumbled
- Lemon wedges, for serving
For the lemon-tahini yogurt dressing
- 1/2 cup plain Greek yogurt (2% or fat-free)
- 2 tbsp tahini
- 2 tbsp fresh lemon juice
- 1 tbsp extra-virgin olive oil
- 1 to 3 tbsp water, to thin
- 1 small garlic clove, grated or minced
- 1/4 tsp fine sea salt, plus more to taste
- Pinch black pepper
- 1 tbsp fresh dill, chopped (or 1 tsp dried, optional)
Equipment
For preparation
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Large mixing bowl (for marinating)
- Small bowl or jar (for dressing)
- Whisk or fork
For cooking
- Medium saucepan with lid (for quinoa)
- Large skillet or grill pan
- Tongs
- Instant-read thermometer (recommended)
Instructions
- 1
Marinate the chicken: In a large bowl, whisk olive oil, lemon juice (and zest if using), garlic, oregano, paprika, salt, and pepper. Add chicken, turn to coat, and let sit 10 to 15 minutes at room temperature (or refrigerate up to 2 hours).
- 2
Cook the quinoa: Rinse quinoa under cold water. Combine quinoa, broth (or water), and a pinch of salt in a saucepan. Bring to a boil, reduce to a low simmer, cover, and cook 15 minutes. Remove from heat and rest, covered, 5 minutes. Fluff with a fork.
- 3
Prep toppings: While quinoa cooks, chop tomatoes, cucumber, onion, olives, and parsley. Rinse and drain chickpeas. Set aside greens and crumble feta.
- 4
Cook the chicken: Heat a lightly oiled skillet or grill pan over medium-high. Cook chicken 5 to 6 minutes per side, until browned and the thickest part reaches 165°F (74°C). Transfer to a plate, rest 5 minutes, then slice.
- 5
Make the dressing: In a small bowl or jar, whisk yogurt, tahini, lemon juice, olive oil, 1 tbsp water, garlic, salt, pepper, and dill (if using). Add more water, 1 tsp at a time, until pourable. Adjust salt and lemon to taste.
- 6
Assemble the bowls: Divide greens and quinoa among 4 bowls. Top with sliced chicken, chickpeas, tomatoes, cucumber, red onion, olives, feta, and parsley. Drizzle with dressing. Serve with lemon wedges.
Recipe notes
- Meal prep: Store cooked chicken, quinoa, and chopped veg separately up to 4 days; keep dressing refrigerated up to 1 week.
- Vegetarian option: Swap chicken for grilled halloumi or double the chickpeas. Vegan: omit feta and use a tahini-only dressing (replace yogurt with more tahini and water).
- Grain swaps: Use farro, bulgur, or brown rice; adjust cooking times and follow package directions.
- Extra crunch: Roast the chickpeas at 425°F (220°C) with 1 tsp olive oil, 1/2 tsp oregano, and a pinch of salt for 15 to 20 minutes.
- Flavor boosts: Add sumac or za’atar to the chicken or sprinkle over the finished bowls.
- Food safety: Use separate utensils for raw chicken, wash hands and surfaces after handling, and cook chicken to 165°F (74°C).