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Flavorful Mediterranean Chicken Bowl

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A quick and easy Mediterranean chicken bowl featuring marinated chicken, creamy hummus, fresh tzatziki, and crisp veggies for a healthy, flavorful meal.

Ingredients

Scale
  • 1 pound boneless, skinless chicken breasts or thighs
  • 2 tablespoons extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • Salt and black pepper, to taste
  • 2 tablespoons fresh lemon juice
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 3 tablespoons tahini
  • 1 clove garlic
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • Salt, to taste
  • 2–3 tablespoons water (to thin hummus)
  • 1 cup Greek yogurt (8 fl oz), full fat or light
  • 1/2 medium cucumber, peeled and grated
  • 1 clove garlic, minced
  • 2 tablespoons fresh dill, chopped
  • 1 tablespoon fresh lemon juice
  • Salt, to taste
  • 2 cups cooked rice or quinoa
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/4 small red onion, thinly sliced
  • 2 tablespoons fresh parsley or mint, chopped
  • 1/4 cup olives, sliced (optional)

Instructions

  1. Marinate the Chicken: In a medium bowl, combine olive oil, minced garlic, ground cumin, smoked paprika, dried oregano, salt, pepper, and fresh lemon juice. Add chicken and toss to coat evenly. Cover and refrigerate for at least 20 minutes or up to 2 hours.
  2. Prepare the Hummus: In a food processor, blend chickpeas, tahini, garlic, lemon juice, olive oil, and salt until smooth. Add water one tablespoon at a time to reach desired consistency. Adjust seasoning as needed.
  3. Make the Tzatziki: Grate cucumber and squeeze out excess moisture. In a bowl, combine Greek yogurt, grated cucumber, minced garlic, chopped dill, lemon juice, and salt. Stir well and refrigerate.
  4. Cook the Chicken: Heat a non-stick skillet or grill pan over medium-high heat. Cook chicken for 5-7 minutes per side until cooked through (165°F internal temperature). Let rest 5 minutes before slicing.
  5. Prepare Veggies and Grain: Halve cherry tomatoes, dice cucumber, thinly slice red onion, and chop herbs. Warm cooked rice or quinoa if needed.
  6. Assemble the Bowl: Start with warm rice or quinoa. Arrange sliced chicken on top, add dollops of hummus and tzatziki, scatter veggies and olives, and sprinkle with herbs. Drizzle olive oil or lemon juice if desired.

Notes

Marinate chicken for at least 20 minutes for best flavor. Squeeze cucumber moisture out before making tzatziki to avoid watery sauce. Rest chicken after cooking to keep it juicy. Hummus and tzatziki can be made ahead and stored covered in the fridge. For grilling, cook chicken 5-7 minutes per side. Use jasmine or basmati rice for best texture. Substitute white beans for chickpeas or dairy-free yogurt for a vegan twist.

Nutrition

Keywords: Mediterranean chicken bowl, healthy chicken bowl, hummus, tzatziki, easy dinner, quick meal, healthy lunch, grilled chicken, Mediterranean diet

Find it online: https://emmayum.com/flavorful-mediterranean-chicken-bowl-recipe-perfect-for-easy-healthy-meals/