Rosemary Roasted Root Vegetables

Mediterranean Grilled Chicken Bowl: Fresh, Healthy, and Flavorful

Struggling to find quick, healthy meals? This Mediterranean Grilled Chicken Bowl is easy, fresh, and full of flavor — perfect for weeknight dinners or meal prep! Juicy grilled chicken marinated with Mediterranean spices sits on a bed of fluffy rice with crisp cucumbers, tomatoes, lettuce, red onions, and a generous drizzle of creamy herbed yogurt sauce. Every bite is bursting with color and taste!

Whether you're a busy home cook or new to the kitchen, this recipe is approachable, customizable, and guaranteed to impress.

Why You’ll Love This Mediterranean Grilled Chicken Bowl

• Fresh & Healthy: Packed with lean protein and colorful veggies.
• Easy Prep: Simple marinade and no-fuss assembly.
• Customizable: Adjust toppings to suit your taste.
• Meal Prep Friendly: Make components ahead for quick lunches or dinners.

Ingredients for Mediterranean Grilled Chicken Bowl

For the Chicken Marinade

• 2 large chicken breasts (or thighs)
• 3 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp ground cumin
• ½ tsp smoked paprika
• Juice of 1 lemon
• Salt and black pepper to taste

For the Bowl

• 2 cups cooked white or brown rice
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• ½ red onion, thinly sliced
• 2 cups lettuce or mixed greens
• Fresh parsley for garnish

For the Herbed Yogurt Sauce

• ½ cup plain Greek yogurt
• 1 tbsp olive oil
• Juice of ½ lemon
• 2 tbsp chopped fresh parsley or dill
• 1 clove garlic, minced
• Salt and pepper to taste

How to Make a Mediterranean Grilled Chicken Bowl

1. Marinate the Chicken
   • In a bowl, mix olive oil, garlic, oregano, cumin, smoked paprika, lemon juice, salt, and pepper.
   • Add chicken and coat thoroughly. Marinate for at least 20 minutes (up to overnight in the fridge for maximum flavor).
2. Grill the Chicken
   • Heat a grill or grill pan over medium-high heat.
   • Cook chicken for 5–7 minutes per side, until cooked through and charred.
   • Let rest 5 minutes, then slice thinly.
3. Prepare the Herbed Yogurt Sauce
   • In a small bowl, mix Greek yogurt, olive oil, lemon juice, parsley, garlic, salt, and pepper.
   • Chill until ready to use.
4. Prep the Vegetables
   • Slice cucumber, halve tomatoes, and thinly slice red onion.
5. Assemble the Bowls
   • Start with a layer of rice in each bowl.
   • Add lettuce or greens, sliced grilled chicken, cucumbers, tomatoes, and red onions.
   • Drizzle generously with herbed yogurt sauce.
   • Garnish with fresh parsley and serve with lemon wedges if desired.

Tips for the Best Mediterranean Grilled Chicken Bowl

• Marinate Longer: Overnight for the most flavor!
• Use a Hot Grill: Get those beautiful char marks for smoky taste.
• Switch Up the Base: Try quinoa, couscous, or cauliflower rice for variety.
• Customize Toppings: Add olives, feta, roasted peppers, or artichoke hearts.

Serving Ideas

• Perfect for weeknight dinners or make-ahead lunches.
• Serve family-style with all toppings in separate bowls so everyone can build their own.
• Pair with warm pita bread or flatbread on the side.

Nutritional Benefits

This Mediterranean Grilled Chicken Bowl is more than just tasty — it’s good for you too:

• Lean Protein: Grilled chicken supports muscle health.
• Healthy Carbs: Rice or alternative grains fuel energy.
• Fresh Veggies: Packed with fiber, vitamins, and antioxidants.
• Healthy Fats: Olive oil and Greek yogurt add satisfying creaminess and nutrients.

Make-Ahead and Storage

• Store components separately in airtight containers in the fridge for up to 4 days.
• Reheat rice and chicken before assembling for best texture.
• Perfect for meal prep — assemble in individual containers for grab-and-go meals.

FAQ: Mediterranean Grilled Chicken Bowl

Q: Can I use chicken thighs instead of breasts?
A: Absolutely! Thighs stay extra juicy and flavorful.

Q: How do I make it vegetarian?
A: Swap chicken for grilled halloumi, roasted chickpeas, or marinated tofu.

Q: Is it gluten-free?
A: Yes! Just ensure your grains or wraps are certified gluten-free if needed.

Q: Can I grill indoors?
A: Yes! A grill pan or cast iron skillet works perfectly on the stove.

Q: How spicy is it?
A: It’s mild, but you can add cayenne or chili flakes to the marinade for heat.

Final Thoughts

This Mediterranean Grilled Chicken Bowl is your ticket to fresh, healthy, and absolutely delicious meals at home. With juicy marinated chicken, crisp veggies, and a creamy herbed yogurt sauce, it's the perfect way to eat the rainbow while keeping dinner easy and fun!

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