Mediterranean Grilled Chicken Bowl

Prep Time: 20 minutes | Cook Time: 15 minutes | Total Time: 35 minutes | Serves: 4

Introduction

Mediterranean chicken bowl is the kind of meal that checks all the boxes: vibrant flavors, wholesome ingredients, and an easy workflow that fits busy days. This bowl brings together juicy grilled chicken marinated in olive oil, lemon, garlic, and herbs, paired with fresh vegetables, fluffy grains, and a creamy yogurt-based sauce. What makes it special is the balance—savory, tangy, fresh, and satisfying without feeling heavy. It’s perfect for meal prep, family dinners, or a casual lunch that still feels a little elevated. Quick tip: marinate the chicken ahead of time (even overnight) to deepen the flavor and keep it extra tender on the grill.

Ingredients

For the grilled chicken

• 1½ lb boneless, skinless chicken breasts (680 g)
• 3 Tbsp olive oil (45 ml)
• Zest and juice of 1 large lemon
• 3 cloves garlic, minced
• 1½ tsp dried oregano
• 1 tsp smoked paprika
• ¾ tsp kosher salt
• ½ tsp black pepper

For the bowl base

• 1 cup uncooked quinoa (170 g) or rice
• 2 cups water or broth (480 ml)
• 1 cup cherry tomatoes, halved (150 g)
• 1 cup cucumber, diced (150 g)
• ½ small red onion, thinly sliced
• ½ cup Kalamata olives, pitted and sliced (75 g)
• ½ cup crumbled feta cheese (75 g)
• Fresh parsley or mint, chopped (optional)

For the yogurt sauce

• 1 cup plain Greek yogurt (240 g)
• 1 Tbsp olive oil (15 ml)
• 1 Tbsp lemon juice (15 ml)
• 1 small clove garlic, grated
• Salt to taste

Step-by-Step Instructions

1. Marinate the chicken. Whisk olive oil, lemon zest and juice, garlic, oregano, paprika, salt, and pepper. Add the chicken and coat well. Marinate at least 15 minutes, or up to 24 hours refrigerated.
2. Cook the grains. Rinse quinoa, then cook with water or broth. Simmer 12–15 minutes until fluffy. Let steam 5 minutes, then fluff with a fork.
3. Prepare the grill. Preheat to medium-high (400°F / 205°C) and lightly oil the grates to prevent sticking.
4. Grill the chicken. Cook 6–7 minutes per side until grill marks form and internal temperature reaches 165°F (74°C). Rest 5 minutes, then slice.
5. Make the yogurt sauce. Mix Greek yogurt, olive oil, lemon juice, garlic, and salt. Adjust consistency with a splash of water if needed.
6. Assemble the bowls. Divide quinoa into bowls. Top with chicken, tomatoes, cucumber, onion, olives, feta, and drizzle with yogurt sauce.
7. Serve. Enjoy warm or at room temperature—ideal for meal prep or packed lunches.

FAQs

Can I make this Mediterranean chicken bowl ahead of time?

Yes. Store chicken, grains, vegetables, and sauce separately for up to 4 days. Assemble just before serving for best texture.

What can I use instead of quinoa?

Brown rice, couscous, farro, or cauliflower rice all work well. Adjust cooking times as needed.

Can I cook the chicken without a grill?

Yes. Use a cast-iron skillet or heavy pan over medium-high heat, following the same cooking time and temperature guidelines.

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