Mediterranean Grilled Chicken Orzo Bowl with Spinach, Apples & Feta
This Mediterranean-inspired bowl combines juicy grilled chicken, tender orzo pasta, baby spinach, tangy feta, crunchy pecans, and crisp apple slices — all drizzled with a creamy honey mustard or lemon vinaigrette. It’s a nourishing, texture-rich bowl that blends savory, sweet, and tangy flavors for a balanced and refreshing meal.
Time Overview
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
For the Chicken:
2 boneless, skinless chicken breasts
1 tbsp olive oil
1 tbsp lemon juice
1 garlic clove, minced
1 tsp dried oregano
½ tsp smoked paprika
Salt & pepper, to taste
For the Orzo:
1 cup uncooked orzo
4 cups water or broth
Salt, to taste
1 tsp olive oil (optional)
For the Bowl:
4 cups fresh baby spinach
1 medium red apple, thinly sliced
½ cup crumbled feta (or blue cheese)
¼ cup toasted pecans or walnuts
1 tbsp fresh parsley, chopped (optional)
For the Dressing (Honey Mustard Vinaigrette or Lemon Dressing):
2 tbsp olive oil
1 tbsp Dijon mustard
1 tbsp honey (or maple syrup)
1 tbsp lemon juice (or red wine vinegar)
1 tsp garlic, minced
Salt & pepper, to taste
Water to thin, if needed
Instructions
1. Marinate and Cook the Chicken
In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Coat chicken breasts and let marinate for 15–30 minutes.
Grill or pan-sear over medium heat for 5–6 minutes per side until golden and cooked through (internal temp 165°F/74°C). Let rest, then slice.
2. Cook the Orzo
Boil orzo in salted water or broth according to package instructions (typically 8–10 minutes).
Drain, toss with olive oil, and let cool slightly.
3. Prepare the Dressing
Whisk together olive oil, mustard, honey, lemon juice, garlic, salt, and pepper in a small bowl.
Add water to thin if needed.
4. Assemble the Bowls
Divide cooked orzo into serving bowls.
Add a handful of spinach on top of each.
Layer sliced chicken, apple slices, feta, and toasted pecans.
Drizzle generously with dressing.
Garnish with chopped parsley and serve immediately.
Tips for Success
Balance textures: Juicy chicken, crisp apples, tender pasta, and crunchy nuts make the bowl satisfying.
Use fresh spinach: Baby spinach wilts slightly when placed under warm orzo — perfect for a tender texture.
Rest the chicken: Let it rest before slicing to retain juices.
Toasted nuts = flavor boost: Lightly toasting pecans enhances their aroma and adds richness.
Meal prep: Store each component separately and assemble before serving.
Variations
Vegetarian: Omit chicken and add roasted chickpeas or grilled halloumi.
Add more veggies: Roasted sweet potatoes, cucumbers, or cherry tomatoes.
Grain swap: Use quinoa, couscous, or farro instead of orzo.
Cheese swap: Try goat cheese or shaved parmesan instead of feta.
Dressing twist: Use balsamic vinaigrette or tahini lemon dressing instead.
FAQs
Q: Can I make this ahead of time?
A: Yes! Store cooked chicken, orzo, and toppings separately. Assemble just before serving.
Q: How do I keep apples from browning?
A: Toss apple slices with lemon juice to prevent oxidation.
Q: What’s the best way to toast pecans?
A: Dry-toast in a skillet over medium heat for 3–4 minutes until fragrant, stirring frequently.
Q: Can I serve it cold?
A: Yes, it’s delicious as a chilled pasta salad bowl too!
Nutrition Estimate (Per Serving)
Calories: ~550 kcal
Protein: 32g
Carbs: 38g
Fat: 30g
Fiber: 5g
Sugar: 7g
Sodium: ~520mg
Values may vary based on ingredients used.
Conclusion
This Mediterranean Chicken Orzo Bowl is a wholesome, colorful, and well-balanced meal that’s packed with protein, fresh produce, and bold flavor. Whether you’re meal-prepping for the week or hosting a casual lunch, this bowl is sure to impress with its stunning presentation and crowd-pleasing taste.