Mediterranean Tasty Chicken Stir-Fry with Rainbow Veggies
This recipe combines tender chicken breast, crisp colorful vegetables, and a zesty Mediterranean-style sauce. It’s perfect for busy weeknights when you want something nourishing but quick.
Why You’ll Love This Recipe
Fast & Fresh: Ready in about 25 minutes.
Nutritious & Colorful: Packed with lean protein and a rainbow of veggies rich in antioxidants.
Mediterranean Flavors: Garlic, oregano, lemon, and olive oil bring a zesty, herbaceous twist to classic stir-fry.
Flexible: Use any mix of veggies you have on hand!
Total Time
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients
For the Chicken & Veggies:
500g (1 lb) boneless, skinless chicken breast, thinly sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small red onion, sliced
1 zucchini, sliced into half-moons
1 cup cherry tomatoes, halved
1 cup broccoli florets
2 tbsp extra virgin olive oil
Salt and black pepper, to taste
For the Mediterranean Stir-Fry Sauce:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice (plus extra for garnish)
2 garlic cloves, minced
1 tsp dried oregano
1 tsp smoked paprika
½ tsp ground cumin
½ tsp chili flakes (optional for spice)
1 tsp honey or maple syrup (for balance)
Salt and pepper, to taste
Optional Garnishes:
Crumbled feta cheese
Fresh parsley or basil, chopped
Lemon wedges
Instructions
Prepare the Chicken:
Slice the chicken breast into thin strips for even cooking.
Season lightly with salt, pepper, and a drizzle of olive oil.
Make the Mediterranean Stir-Fry Sauce:
In a small bowl, whisk together:
Olive oil
Lemon juice
Minced garlic
Oregano
Smoked paprika
Cumin
Chili flakes (if using)
Honey
A pinch of salt and pepper
Set aside.
Sauté the Chicken:
Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat.
Add the chicken strips and cook for 4–5 minutes, stirring occasionally until golden brown and cooked through.
Transfer to a plate and set aside.
Stir-Fry the Rainbow Veggies:
In the same pan, add another tablespoon of olive oil.
Toss in the onions and bell peppers, cooking for 2 minutes.
Add zucchini, broccoli, and cherry tomatoes. Stir-fry for another 3–4 minutes, just until veggies are crisp-tender.
Combine & Finish:
Return the chicken to the pan.
Pour in the Mediterranean sauce.
Toss everything together for 1–2 minutes, allowing the sauce to coat the chicken and veggies.
Garnish & Serve:
Sprinkle with crumbled feta and fresh herbs.
Serve with lemon wedges on the side.
Serving Suggestions:
Serve over brown rice, quinoa, cauliflower rice, or warm pita bread.
Pair with a dollop of tzatziki for extra Mediterranean flair.
Cooking Tips:
High Heat is Key:
Use medium-high to high heat for stir-frying to keep the veggies crisp and vibrant.
Don’t Overcrowd the Pan:
Stir-fry in batches if needed to avoid steaming the chicken and veggies.
Prep Ahead:
Slice all veggies and mix the sauce before you start cooking to keep the process quick and smooth.
Use Fresh Lemon:
Freshly squeezed lemon juice brightens the whole dish. Don’t skip it!
Balance the Sauce:
Taste the sauce before adding it—adjust with more honey for sweetness or lemon for tang as needed.
Variations:
Protein Options:
Chicken Thighs: For extra juiciness.
Shrimp: Stir-fry shrimp instead of chicken (cook only 2–3 minutes).
Tofu: Use firm tofu for a vegetarian version—press and cube it before stir-frying.
Vegetable Swaps:
Additions:
Mushrooms
Snap peas
Baby spinach (add at the end)
Eggplant (cubed)
Seasonal Veggies:
Use whatever’s fresh—this recipe works well with summer, fall, or winter vegetables.
Spice Variations:
Mediterranean-Mex Fusion: Add a pinch of cumin and coriander.
Italian Style: Swap oregano for Italian seasoning and add fresh basil at the end.
Spicy Kick: Use extra chili flakes or a drizzle of harissa.
Serving Ideas:
Over Grains: Serve with couscous, farro, or quinoa.
Wrap It: Spoon into pita pockets or tortillas for a Mediterranean wrap.
With Sauces: Pair with tzatziki, hummus, or tahini sauce for extra creaminess.
Q&A
Q: Can I make this recipe ahead of time?
A: Yes! You can slice the veggies and chicken and mix the sauce up to 1 day in advance. For best texture, stir-fry just before serving.
Q: Can I use frozen vegetables?
A: You can, but fresh vegetables give the best color and crunch. If using frozen, thaw and pat them dry to avoid excess moisture.
Q: How do I make this dairy-free?
A: Simply skip the feta cheese or replace it with dairy-free feta or olives for a salty touch.
Q: Is this meal gluten-free?
A: Yes! As long as you don’t serve it with bread containing gluten. It pairs perfectly with gluten-free grains like quinoa or rice.
Q: Can I meal prep this?
A: Absolutely! Store portions in airtight containers in the fridge for up to 3 days. Reheat gently to maintain veggie texture.
Nutrition Facts (Per Serving – Serves 4)
Approximate values based on the recipe without feta or additional sides:
Calories: 320
Protein: 30g
Carbohydrates: 12g
Fiber: 4g
Sugars: 5g (from veggies & honey)
Fat: 18g
Saturated Fat: 3g
Cholesterol: 75mg
Sodium: 360mg (depends on added salt and feta)
Conclusion
This Mediterranean Chicken Stir-Fry with Rainbow Veggies is a wholesome, colorful dish that’s as satisfying as it is healthy. It brings together lean protein, crisp-tender veggies, and bold Mediterranean flavors all in one pan—perfect for busy weeknights or a nourishing meal prep. Plus, it’s endlessly customizable to suit your taste and dietary needs.