Mediterranean Grilled Chicken Bowl Recipe
Lean protein, fiber, and fresh tastes abound in this colorful and healthful Mediterranean Grilled Chicken Bowl. A creamy yogurt-dill sauce, crispy cucumbers, robust chickpeas, and fluffy rice combine with juicy grilled chicken to create a delectably well-balanced dinner.
This bowl delivers the ideal balance of salty, acidic, and refreshing ingredients, with a hint of citrus and a touch of sweetness from pomegranate seeds or cranberries on top. If you’re searching for a quick and healthy lunch or are meal-prepping for the week, this Mediterranean-inspired recipe is guaranteed to please.
Prep Time: 15 minutes
Marinating Time (Optional): 20 minutes to overnight
Cook Time: 15 minutes
Assembly Time: 5 minutes
Total Time: 35–40 minutes (excluding marinating time)
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts
1 tbsp olive oil
1 tsp garlic powder
1 tsp dried oregano
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper
Juice of ½ lemon
For the Bowl:
1 cup cooked jasmine or basmati rice (or quinoa for a lower-carb option)
1 cup canned chickpeas, rinsed and drained
½ cucumber, sliced
¼ cup fresh or dried cranberries (or pomegranate seeds)
2 tbsp fresh dill, chopped
For the Yogurt Sauce:
½ cup Greek yogurt
1 small garlic clove, minced
1 tbsp lemon juice
1 tbsp olive oil
1 tbsp chopped fresh dill
Salt & black pepper to taste
Instructions:
Prepare the Chicken:
In a bowl, mix olive oil, lemon juice, garlic powder, oregano, paprika, salt, and pepper.
Coat the chicken breasts in the marinade and let them rest for at least 20 minutes (or overnight for deeper flavor).
Grill the chicken over medium-high heat for about 6-8 minutes per side, or until the internal temperature reaches 165°F (75°C).
Let rest for 5 minutes, then slice.
Make the Yogurt Sauce:
In a small bowl, whisk together Greek yogurt, garlic, lemon juice, olive oil, dill, salt, and pepper.
Set aside in the fridge while assembling the bowl.
Assemble the Bowl:
Divide cooked rice into bowls.
Add sliced grilled chicken, chickpeas, cucumber slices, and cranberries (or pomegranate).
Spoon the yogurt sauce over the top and garnish with fresh dill.
Serve and enjoy!
Tips & Variations
Low-Carb Option: Swap rice for cauliflower rice or extra greens.
Extra Crunch: Add toasted almonds, walnuts, or sunflower seeds.
Spicy Kick: Add chili flakes or a dash of hot sauce to the yogurt sauce.
Vegan Alternative: Replace chicken with grilled tofu or extra chickpeas.
Nutrition Facts (Per Serving)
(Estimated, based on 3 servings per recipe)
Calories: ~450-500 kcal Protein: ~40g Fat: ~15g Carbohydrates: ~45-50g Fiber: ~7-9g Sugar: ~6-8g (from cranberries & yogurt) Sodium: ~500-700mg
This dish with a Mediterranean flair is full of fresh tastes, fiber, and lean protein. A healthy and filling supper is made with grilled chicken, chickpeas, crisp cucumbers, fluffy rice, and creamy yogurt sauce.