Mediterranean Chicken Hummus Bowls

introduction

This is an easy, fresh bowl with chicken, hummus, rice, and a simple salad. It tastes bright with lemon and herbs. If you like Mediterranean chicken, you may also like a Mediterranean chicken zucchini bake for another simple weeknight meal.

why make this recipe

This recipe is quick and filling. You get protein from chicken and hummus, whole grains from brown rice, and fresh veg from the salad. It works for meal prep and for a fast dinner.

how to make Mediterranean Chicken Hummus Bowls

1. Cook the brown rice first and set it aside so it can cool a little.
2. Mix the marinade: whisk avocado oil, lemon juice, lemon zest, red onion, garlic, parsley, oregano, thyme, and salt.
3. Put the chicken in a sealable bag and pour in the marinade. Seal and massage the bag so the chicken is coated.
4. Marinate the chicken for at least 20 minutes or up to 24 hours in the fridge.
5. Preheat the oven to 350°F. Arrange the chicken on a baking sheet or in a casserole dish.
6. Bake the chicken for 25–35 minutes or until the internal temp is 165°F.
7. Let the chicken rest for 15 minutes, then slice or cube it.
8. Make the salad by combining cucumber, tomato, olives, red onion, avocado oil, lemon zest, lemon juice, and garlic.
9. Assemble bowls with rice, sliced chicken, a scoop of hummus, the salad, and crumbled feta.

Ingredients :

• 1 medium cucumber, peeled and diced
• 1 large tomato, chopped
• 1/2 cup sliced kalamata olives
• 1/4 cup finely chopped red onion
• 2 tablespoons avocado oil
• Zest of 1 lemon
• 1 tablespoon lemon juice
• 1 small garlic clove, minced
• 1 to 1.5 pounds boneless, skinless chicken breasts
• 1/4 cup avocado oil
• 2 tablespoons lemon juice
• 2 teaspoons lemon zest
• 2 tablespoons finely chopped red onion
• 4 garlic cloves, minced
• 2 tablespoons finely chopped fresh parsley
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon sea salt
• 1 1/2 cups uncooked brown rice
• 8 to 10 ounces hummus
• 1 to 1 1/2 cups crumbled feta cheese

Directions :

1. Prepare the brown rice according to the package directions and set aside.
2. Whisk together the avocado oil, lemon juice, lemon zest, red onion, garlic, parsley, oregano, thyme, and salt.
3. Add the chicken to a resealable bag, pour in the marinade, seal, and massage to coat.
4. Marinate for at least 20 minutes or up to 24 hours.
5. Preheat the oven to 350°F.
6. Arrange the chicken on a baking sheet or casserole dish.
7. Bake for 25–35 minutes or until the internal temperature reaches 165°F.
8. Let the chicken rest for 15 minutes, then slice or cube.
9. Combine the cucumber, tomato, olives, red onion, avocado oil, lemon zest, lemon juice, and garlic for the salad.
10. Assemble bowls with rice, chicken, hummus, salad, and feta.

how to serve Mediterranean Chicken Hummus Bowls

Spoon rice into bowls, add a scoop of hummus, top with sliced chicken, add the salad, and finish with crumbled feta. Serve warm or at room temperature. Add extra lemon wedges if you like more tang.

how to store Mediterranean Chicken Hummus Bowls

Keep components separate when you can. Store rice, chicken, and salad in airtight containers in the fridge for up to 3–4 days. Hummus will keep for a week unopened or 4–5 days after opening. Reheat chicken and rice in the microwave or a pan. Add fresh salad and feta just before serving.

tips to make Mediterranean Chicken Hummus Bowls

• Marinate longer for more flavor, up to 24 hours.
• Use leftover rotisserie chicken if you need a faster meal.
• Cook rice with a little salt and olive oil for better taste.
• Let the chicken rest so it stays juicy when you cut it.
• Taste the salad dressing and add more lemon or salt if needed.

variation (if any)

• Swap brown rice for quinoa, couscous, or cauliflower rice for lower carbs.
• Use grilled chicken instead of baked for a smoky flavor.
• Add roasted red peppers or cucumber pickles for more texture.
• Use plain yogurt mixed with herbs instead of hummus for a different sauce.

FAQs

Q: Can I use chicken thighs instead of breasts?
A: Yes. Use boneless, skinless thighs and adjust baking time until they reach 165°F.

Q: Can I make this gluten free?
A: Yes. All ingredients here are naturally gluten free, but check your hummus label to be sure.

Q: How long will the bowls stay good for meal prep?
A: Store parts separately. They last 3–4 days in the fridge. Add fresh salad day of serving.

Q: Can I freeze the chicken?
A: Yes. Freeze cooked chicken in portions for up to 2 months. Thaw in the fridge before reheating.

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