Mediterranean Chicken Bowls with High Protein

why make this recipe

High-Protein Mediterranean Chicken Bowls are a delicious and nutritious meal option. They are packed with protein from chicken and quinoa, making them great for muscle building and recovery. The combination of fresh vegetables, olives, and feta cheese adds vibrant flavors and textures, bringing a taste of the Mediterranean to your table. This recipe is not only healthy but also customizable, allowing you to adjust ingredients based on your preferences.

how to make High-Protein Mediterranean Chicken Bowls

Ingredients :

• 2 large chicken breasts (about 1 pound total)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 cup quinoa, rinsed
• 2 cups water or chicken broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1 cup Kalamata olives, pitted and halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 1/4 cup tzatziki sauce (optional, for serving)

Directions :

1. Start by marinating the chicken breasts. In a bowl, mix olive oil, dried oregano, garlic powder, paprika, salt, and pepper. Add chicken breasts and coat them well with the marinade. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
2. While the chicken is marinating, prepare the quinoa. In a medium saucepan, combine rinsed quinoa and water (or chicken broth). Bring to a boil over medium-high heat. Once it boils, reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and liquid is absorbed. Remove from heat and let it sit, covered, for 5 more minutes. Fluff with a fork.
3. Preheat your grill or skillet over medium-high heat. Remove the chicken from the marinade and grill or cook in the skillet for about 6-7 minutes per side, or until internal temperature reaches 165°F (75°C). Remove from heat and let the chicken rest for a few minutes before slicing it into strips.
4. In a large bowl, mix cherry tomatoes, cucumber, red onion, Kalamata olives, and parsley. Drizzle with lemon juice and toss gently.
5. To assemble the bowls, start with a base of quinoa. Arrange sliced chicken on top, followed by the vegetable mixture. Sprinkle with crumbled feta cheese.
6. If desired, add a dollop of tzatziki sauce to each bowl for extra flavor. Serve immediately.

how to serve High-Protein Mediterranean Chicken Bowls

Serve these bowls warm or at room temperature. They make a perfect lunch or dinner option. You can also pack them for lunch to enjoy at work or on a picnic. Pair them with a refreshing drink or some pita bread for a complete meal.

how to store High-Protein Mediterranean Chicken Bowls

You can store any leftovers in an airtight container in the refrigerator. They will stay fresh for up to 3 days. To reheat, simply warm the chicken and quinoa in the microwave or on the stove.

tips to make High-Protein Mediterranean Chicken Bowls

• Marinate the chicken for longer if you have time; it enhances the flavor.
• Adjust the vegetables based on what you have on hand. Bell peppers, zucchini, or spinach are great additions.
• If you prefer, you can swap the chicken for shrimp or a plant-based protein for a different twist.

variation

Try adding some roasted vegetables for a unique flavor. You can roast bell peppers, zucchini, or eggplant and toss them with the salad for added nutrition and taste.

FAQs

Q1: Can I prepare this recipe in advance?
Yes, you can marinate the chicken and cook the quinoa a day ahead. Assemble the bowls just before serving for the best taste.

Q2: Is this recipe gluten-free?
Yes, it is gluten-free as long as you use gluten-free chicken broth and check that your tzatziki sauce is also gluten-free.

Q3: Can I freeze the chicken bowls?
While it’s best to enjoy them fresh, you can freeze the cooked chicken and quinoa in separate containers. Thaw and heat before serving.

High-Protein Mediterranean Chicken Bowls

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A nutritious and customizable meal packed with protein from chicken and quinoa, featuring fresh vegetables and vibrant Mediterranean flavors.

• Author: lunarecipez
• Prep Time: 30 minutes
• Cook Time: 30 minutes
• Total Time: 60 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Grilling
• Cuisine: Mediterranean
• Diet: Gluten-free, High Protein

Ingredients

Scale 1x2x3x

• 2 large chicken breasts (about 1 pound total)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 cup quinoa, rinsed
• 2 cups water or chicken broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1 cup Kalamata olives, pitted and halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 1/4 cup tzatziki sauce (optional, for serving)

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Instructions

1. Start by marinating the chicken breasts. In a bowl, mix olive oil, dried oregano, garlic powder, paprika, salt, and pepper. Add chicken breasts and coat them well with the marinade. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
2. While the chicken is marinating, prepare the quinoa. In a medium saucepan, combine rinsed quinoa and water (or chicken broth). Bring to a boil over medium-high heat. Once it boils, reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and liquid is absorbed. Remove from heat and let it sit, covered, for 5 more minutes. Fluff with a fork.
3. Preheat your grill or skillet over medium-high heat. Remove the chicken from the marinade and grill or cook in the skillet for about 6-7 minutes per side, or until internal temperature reaches 165°F (75°C). Remove from heat and let the chicken rest for a few minutes before slicing it into strips.
4. In a large bowl, mix cherry tomatoes, cucumber, red onion, Kalamata olives, and parsley. Drizzle with lemon juice and toss gently.
5. To assemble the bowls, start with a base of quinoa. Arrange sliced chicken on top, followed by the vegetable mixture. Sprinkle with crumbled feta cheese.
6. If desired, add a dollop of tzatziki sauce to each bowl for extra flavor. Serve immediately.

Notes

Marinate the chicken longer for enhanced flavor. Customize the vegetables based on availability.

Nutrition

• Serving Size: 1 serving
• Calories: 450
• Sugar: 4g
• Sodium: 300mg
• Fat: 18g
• Saturated Fat: 4g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 42g
• Fiber: 5g
• Protein: 30g
• Cholesterol: 75mg