Mediterranean Chicken Stir Fry

Mediterranean Chicken Stir-Fry

Mediterranean Chicken Stir-Fry is a fresh, vibrant, and quick one-pan meal packed with lean protein, colorful vegetables, and bold Mediterranean flavors. This dish swaps traditional stir-fry sauces for olive oil, lemon, herbs, and feta, giving it a light yet savory profile. With juicy chicken, crisp broccoli, bell peppers, zucchini, cherry tomatoes, and Kalamata olives, it’s the perfect healthy meal for busy weeknights.

It’s naturally low in carbs, gluten-free, and easy to customize with your favorite veggies or proteins.

Total Time:

Prep: 15 minutes
Cook: 15 minutes
Total: 30 minutes
Servings: 4

Ingredients

For the Chicken Marinade:

450g (1 lb) boneless skinless chicken breast, thinly sliced into strips

1 tbsp olive oil

1 tbsp lemon juice

1 tsp smoked paprika

1/2 tsp dried oregano

1/4 tsp ground cumin

Salt & black pepper, to taste

For the Stir-Fry:

2 tbsp olive oil (for stir-frying)

3 cloves garlic, minced

1 red bell pepper, sliced into strips

1 yellow bell pepper, sliced into strips

1 small zucchini, sliced into half moons

1 cup broccoli florets, small bite-sized pieces

1/2 cup cherry tomatoes, halved

1/4 cup Kalamata olives, sliced

1/4 cup red onion, thinly sliced

1/3 cup feta cheese, crumbled

2 tbsp fresh parsley or basil, chopped

For the Sauce:

2 tbsp lemon juice

1 tbsp balsamic vinegar or red wine vinegar

1 tbsp olive oil

1/2 tsp Dijon mustard (optional, for extra tang)

Salt & black pepper, to taste

Instructions

Marinate the Chicken:

In a bowl, mix chicken, olive oil, lemon juice, smoked paprika, oregano, cumin, salt, and pepper.

Let marinate for 10–15 minutes while you prepare the vegetables.

Make the Stir-Fry Sauce:

In a small bowl, whisk together lemon juice, balsamic vinegar, olive oil, Dijon mustard, salt, and pepper. Set aside.

Cook the Chicken:

Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat.

Stir-fry the chicken for 4–5 minutes, until cooked through and browned. Remove the chicken from the pan and set aside.

Stir-Fry the Vegetables:

In the same pan, add the remaining 1 tbsp olive oil.

Sauté the garlic and onions for 30 seconds until fragrant.

Add the broccoli, bell peppers, and zucchini. Stir-fry for 3–4 minutes until crisp-tender.

Add the cherry tomatoes and Kalamata olives, cooking for 1 more minute.

Combine Everything:

Return the chicken to the pan.

Pour the sauce over the stir-fry and toss well to combine, cooking for 1–2 minutes until heated through.

Garnish & Serve:

Remove from heat and sprinkle with feta cheese and fresh herbs.

Serve hot over rice, quinoa, couscous, or cauliflower rice.

Optional Additions:

Add greens like spinach or baby kale at the end.

Sprinkle with nuts like pine nuts or slivered almonds for crunch.

Serve with pita bread or hummus for a complete Mediterranean meal.

Tips

Cut Uniformly:
Slice the chicken and vegetables into even, bite-sized pieces for quick, even cooking.

High Heat Stir-Fry:
Use medium-high heat to get a nice sear on the chicken and vegetables without overcooking them.

Don’t Overcook the Chicken:
Stir-fry chicken just until cooked through to keep it juicy and tender. Rest the chicken briefly before adding it back to the pan.

Steam the Broccoli Quickly:
If the broccoli is too firm, add a splash of water to the pan, cover for 1–2 minutes, then uncover and finish stir-frying.

Fresh Herbs Last:
Add herbs like parsley or basil at the very end to keep their flavor bright and fresh.

Variations:

Protein Swaps:

Shrimp Stir-Fry: Replace chicken with shrimp for a lighter seafood version. Cook shrimp for 2–3 minutes per side.

Vegetarian Version: Use chickpeas, tofu, or tempeh instead of chicken.

Lamb or Turkey: Thinly sliced turkey breast or ground lamb also work well for a Mediterranean twist.

Veggie Variations:

Add spinach, baby kale, or Swiss chard at the end for extra greens.

Use mushrooms, asparagus, or green beans for more variety.

Stir in sun-dried tomatoes for a sweet-tart punch.

Flavor Boosts:

Sprinkle with toasted pine nuts or slivered almonds.

Top with crumbled goat cheese or halloumi instead of feta.

Add a pinch of red pepper flakes for gentle heat.

Serving Ideas:

Serve over quinoa, couscous, farro, or cauliflower rice for a low-carb option.

Pair with tzatziki, hummus, or baba ganoush on the side.

Wrap in warm pita bread for a handheld meal.

Q&A

Q: Can I meal prep this stir-fry?
A: Yes! This dish keeps well in the fridge for up to 4 days. Store the stir-fry in airtight containers and reheat gently in a skillet or microwave.

Q: Can I use frozen vegetables?
A: Yes, but for best texture, use fresh broccoli, peppers, and zucchini. If using frozen, defrost and pat them dry before stir-frying.

Q: Is this recipe gluten-free?
A: Yes! Just serve it with gluten-free sides like rice, quinoa, or cauliflower rice.

Q: Can I freeze leftovers?
A: It’s best enjoyed fresh or refrigerated. Freezing is possible but may change the texture of the vegetables.

Nutrition Facts (Per Serving Approximate)

Conclusion

Mediterranean Chicken Stir-Fry is a quick, healthy, and colorful meal that brings fresh, zesty flavors to your dinner table in just 30 minutes. Packed with lean chicken, crisp vegetables, feta, and herbs, it’s the perfect balance of protein, veggies, and Mediterranean flair. This one-pan dish is easy to customize, great for meal prep, and perfect for a light yet satisfying lunch or dinner.