High-Protein Mediterranean Chicken Bowls

introduction

This recipe makes a bright, filling bowl with lots of protein and fresh flavors. It uses grilled chicken, quinoa, chickpeas, fresh veggies, and feta. For a similar baked chicken dish, try Mediterranean chicken zucchini bake to change things up.

why make this recipe

You get a full meal in one bowl. It has lean protein, healthy fats, and fiber. It cooks fast and keeps well for lunches. The flavors are fresh and simple. Kids and adults often like it.

how to make High-Protein Mediterranean Chicken Bowls

1. Preheat your grill or grill pan to medium-high heat.
2. Mix olive oil, garlic powder, onion powder, smoked paprika, dried oregano, salt, and pepper in a small bowl.
3. Coat the chicken breasts in the spice mix. Let them sit at least 15 minutes or up to 2 hours in the fridge.
4. Grill the chicken 6–7 minutes per side until the inside reaches 165°F (75°C). Let the chicken rest 5 minutes, then slice into strips.
5. In a large bowl, mix cooked quinoa, cherry tomatoes, cucumber, red onion, chickpeas, and parsley. Squeeze lemon juice over and toss.
6. Divide the quinoa mix into serving bowls. Top with sliced chicken, crumbled feta, and avocado if you like.
7. Drizzle tzatziki over the top if you want extra creaminess. Serve right away.

Ingredients

• 1 lb boneless, skinless chicken breast
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, finely chopped
• 1 cup chickpeas, rinsed and drained
• ¼ cup fresh parsley, chopped
• ½ cup feta cheese, crumbled
• 1 lemon, juiced
• 1 avocado, sliced (optional)
• Tzatziki sauce for drizzling (optional)

how to serve High-Protein Mediterranean Chicken Bowls

Serve warm or at room temperature. Place the quinoa and veggie mix in bowls first, then add chicken on top. Add avocado and feta last so they stay fresh. Offer extra lemon wedges and tzatziki on the side.

how to store High-Protein Mediterranean Chicken Bowls

Store components separately for best texture. Keep chicken, quinoa mix, and toppings in airtight containers in the fridge. Use within 3–4 days. If you store everything together, add avocado and tzatziki just before eating.

tips to make High-Protein Mediterranean Chicken Bowls

• Cook quinoa and cool it before mixing to avoid soggy bowls.
• Let the chicken rest after grilling to keep it juicy.
• Adjust spices to your taste; add more paprika or a pinch of cayenne for heat.
• Use canned chickpeas for quick prep; rinse well to remove packing liquid.
• For more protein, swap quinoa for farro or add more chickpeas.

variation

• Make it vegetarian: skip the chicken and add roasted tofu or extra chickpeas.
• Swap quinoa for brown rice, couscous, or bulgur.
• Change the cheese: use goat cheese or omit for dairy-free bowls.
• Add roasted vegetables like zucchini or bell peppers for more color.

FAQs

Q: Can I bake the chicken instead of grilling?
A: Yes. Bake at 400°F (200°C) for 18–25 minutes until the internal temp is 165°F (75°C).

Q: Can I use other grains?
A: Yes. Brown rice, farro, bulgur, or couscous work well.

Q: How long will leftovers keep?
A: Keep components in the fridge for 3–4 days. Add avocado and sauce when serving.

Q: Is this recipe meal-prep friendly?
A: Yes. Store the chicken and grain mix separately and assemble bowls each day.

Q: Can I freeze any part?
A: You can freeze cooked chicken, but fresh veggies and avocado do not freeze well. Reheat chicken and assemble with fresh ingredients.

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