Mediterranean Lemon Herb Chicken Bowls

This colorful Mediterranean-inspired bowl is built with lean protein, fiber-rich vegetables, whole grains and heart-healthy olive oil. It’s simple enough for a weeknight dinner and easy to prep ahead for lunch.

Why It Fits a Mediterranean Eating Pattern

This recipe includes several staples of Mediterranean-style eating, including vegetables, legumes, whole grains, lean protein, herbs and extra-virgin olive oil. The bowl format also makes it easy to customize based on taste preferences, health goals and what you already have on hand.

Servings: 4

Ingredients

For the chicken

• 1 ½ pounds boneless, skinless chicken breast or chicken thighs
• 2 tablespoons extra-virgin olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• ½ teaspoon paprika
• ¼ teaspoon black pepper
• ¼ teaspoon kosher salt, optional

For the bowls

Grain Options:

• Gluten-Free: 2 cups cooked quinoa or brown rice
• Not Gluten-Free: 2 cups of cooked farro (Farro is an ancient, nutrient-rich Mediterranean wheat grain with a nutty flavor and chewy texture)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 cup canned chickpeas, rinsed and drained
• ½ cup roasted red peppers, sliced
• ¼ cup crumbled feta cheese
• ¼ cup chopped fresh parsley
• 2 tablespoons chopped red onion, optional
• Lemon wedges, for serving

For the yogurt herb sauce

• ¾ cup plain Greek yogurt (Use lactose-free yogurt if you are sensitive to lactose)
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill or parsley
• 1 small garlic clove, grated or finely minced
• Black pepper, to taste

Instructions

1. Marinate the chicken.
   In a bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, black pepper and salt, if using. Add the chicken and coat well. Let it marinate for at least 15 minutes, or up to overnight in the refrigerator.
2. Cook the chicken.
   Heat a skillet or grill pan over medium heat. Cook the chicken for 5 to 7 minutes per side, or until it reaches an internal temperature of 165°F. Let it rest for 5 minutes before slicing.
3. Make the sauce.
   In a small bowl, stir together Greek yogurt, olive oil, lemon juice, herbs, garlic and black pepper. Add a splash of water if you prefer a thinner sauce.
4. Assemble the bowls.
   Divide the cooked grain among four bowls. Top with sliced chicken, tomatoes, cucumber, chickpeas, roasted red peppers, feta, parsley and red onion, if using.
5. Finish and serve.
   Drizzle each bowl with yogurt herb sauce and serve with lemon wedges.

Make It Your Own

• For extra vegetables, add baby spinach, arugula, zucchini or roasted eggplant.
• For a lower-sodium version, skip the added salt, use no-salt-added chickpeas and reduce the feta.
• For a vegetarian option, replace the chicken with extra chickpeas, lentils or grilled tofu. Add additional color, fiber, and anti-oxidants to your bowl with shredded carrots, roasted beets, or cooked broccoli or cauliflower
• For meal prep, store the sauce separately and add it just before serving.

For personalized nutrition guidance, speak with your physician or a registered dietitian, especially if you have diabetes, kidney disease, heart disease or other health conditions.