Mediterranean Grilled Chicken and Avocado Salad Bowl
The Mediterranean Grilled Chicken and Avocado Salad Bowl is a nourishing fusion of bold flavors, crisp textures, and wholesome ingredients, inspired by the time-tested principles of the Mediterranean diet. This bowl features tender grilled chicken marinated in olive oil, lemon, garlic, and oregano—a flavor combination deeply rooted in Greek and coastal cuisine. It’s served over a refreshing bed of leafy greens and is topped with creamy avocado slices, a perfectly boiled egg, and fresh, crunchy vegetables like cucumber, tomato, and red onion.
Time Required:
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Ingredients:
For the Grilled Chicken:
2 boneless, skinless chicken breasts
2 tbsp olive oil
2 tbsp lemon juice
1 tsp garlic powder
1 tsp dried oregano
½ tsp paprika
Salt & pepper to taste
For the Salad Bowl:
2 cups mixed greens (such as romaine, arugula, or spring mix)
1 avocado, sliced
1 boiled egg, sliced
1 cup cherry tomatoes, halved
1 small cucumber, sliced
¼ cup red onion, thinly sliced
⅓ cup Kalamata olives, pitted
⅓ cup crumbled feta cheese
Optional: ¼ cup cooked quinoa or brown rice
Optional toppings: 1–2 tsp hemp seeds, pumpkin seeds, or sesame seeds
For the Lemon-Herb Dressing:
3 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 garlic clove, minced
½ tsp dried oregano
Salt & pepper to taste
Instructions:
1. Marinate the Chicken:
In a bowl or bag, combine olive oil, lemon juice, garlic powder, oregano, paprika, salt, and pepper.
Add chicken and marinate for at least 15 minutes (or up to 2 hours refrigerated).
2. Grill the Chicken:
Preheat grill or grill pan over medium-high heat.
Grill chicken for 6–8 minutes per side or until cooked through.
Let rest, then slice.
3. Make the Dressing:
Whisk olive oil, lemon juice, Dijon, garlic, oregano, salt, and pepper until smooth.
4. Assemble the Bowls:
Start with a bed of 2 cups mixed greens in each bowl.
Top with sliced avocado, boiled egg, tomatoes, cucumber, red onion, olives, and feta.
Add sliced grilled chicken.
Sprinkle optional seeds on top.
Drizzle with dressing just before serving
falafel, and use a tahini-lemon or olive oil–based vinaigrette.
Tips
Chicken Tips:
Pound chicken breasts to even thickness before marinating—this ensures quicker, more even cooking.
Don’t skip resting time after grilling. Letting the chicken rest for 5 minutes keeps it juicy when sliced.
Egg Tips:
Perfect boiled egg every time: Simmer for exactly 9–10 minutes, then shock in ice water to stop cooking and make peeling easier.
Slice or quarter the egg for easy distribution and a pleasing visual.
Avocado Tips:
Use a ripe but firm avocado—it should yield slightly to pressure but hold its shape when sliced.
Toss slices in lemon juice if you’re meal prepping to prevent browning.
Assembly Tips:
Layering matters: Start with greens, then arrange vegetables, protein, and toppings. It ensures each bite has balance.
Add the dressing just before serving to keep ingredients fresh and crisp.
Seed Tips:
Hemp seeds (omega-3, protein) – Mild and nutty, perfect for sprinkling.
Pumpkin seeds (zinc, magnesium) – Add crunch and earthy flavor.
Sesame seeds (calcium) – Toast them lightly to intensify flavor.
Dressing Tip:
Whisk the dressing in a jar and shake just before drizzling for the best emulsification.
Variations:
Vegetarian & Vegan Variations:
Vegetarian: Replace grilled chicken with grilled halloumi cheese, marinated tofu, or hard-boiled eggs as the main protein.
Vegan: Omit the chicken, egg, and feta. Add chickpeas, grilled eggplant, or falafel, and use a tahini-lemon or olive oil–based vinaigrette.
Seafood Variation:
Swap chicken for grilled or baked salmon, shrimp, or tuna for a pescatarian twist rich in omega-3s.
Grain Bowl Version:
Replace or supplement the greens with cooked whole grains like:
Quinoa (high-protein, gluten-free)
Bulgur or couscous (classic Mediterranean grains)
Farro (chewy, nutty grain rich in fiber)
Spicy Variation:
Add chili flakes to the chicken marinade or drizzle harissa or spicy yogurt sauce on top for a North African-Mediterranean kick.
Cheese Variations:
Swap feta for goat cheese, fresh mozzarella, or even shaved parmesan depending on preference.
Extra Veggie Add-ins:
Roasted red peppers, grilled zucchini, artichoke hearts, or sun-dried tomatoes for even more Mediterranean flair.
Dressing Swaps:
Tahini-Lemon Dressing: Nutty, creamy, and vegan-friendly.
Greek Yogurt Dressing: For a creamy tangy option rich in probiotics.
Q&A
Q: How do I store leftovers?
A: Keep components separate and dress only when serving. Store in fridge for up to 3 days.
Q: Can I skip the egg?
A: Yes, but it adds protein and creamy richness—highly recommended!
Q: Are seeds necessary?
A: Optional, but they boost fiber, healthy fats, and crunch.
Q: Can I meal prep this?
A: Yes—prep and store ingredients separately. Add dressing and avocado just before eating.
Nutrition Information
(per serving, approx. with egg and 1 tsp seeds):
Calories: 520
Protein: 38g
Carbs: 16g
Fiber: 8g
Sugars: 4g
Fat: 36g
Saturated Fat: 8g
Cholesterol: 105mg
Sodium: 640mg
Conclusion:
With the addition of a boiled egg and nutrient-dense seed toppings, this Mediterranean Grilled Chicken and Avocado Salad Bowl becomes even more satisfying and wholesome. It’s a balanced powerhouse bowl full of bold Mediterranean flavors, making it a go-to meal for busy days, clean eating, or light-yet-filling dinners.