Go Back
The Mediterranean diet has garnered significant attention in the culinary world and beyond, celebrated not just for its delectable flavors but also for its numerous health benefits. Rooted in the traditional eating habits of countries bordering the Mediterranean Sea, this diet emphasizes the consumption of whole foods, healthy fats, and an abundance of colorful fruits and vegetables. Studies have shown that a Mediterranean diet can aid in weight management, improve heart health, and even promote longevity.

Mediterranean Grilled Chicken Bowls

Discover the vibrant world of Mediterranean Grilled Chicken Bowls, a delicious and nutritious meal that embodies the essence of the Mediterranean diet. This recipe features marinated grilled chicken paired with wholesome grains and fresh vegetables, making it perfect for any occasion. Packed with heart-healthy ingredients like olive oil, lemon, and colorful produce, these bowls are as good for your health as they are for your taste buds. Enjoy a flavorful journey to better eating today!
Print Recipe Pin Recipe

Ingredients
  

For the Chicken Marinade:

1 lb boneless, skinless chicken thighs

3 tablespoons olive oil

Juice of 1 lemon

3 cloves garlic, minced

1 tablespoon dried oregano

1 teaspoon smoked paprika

Salt and pepper to taste

For the Grain Base:

1 cup quinoa or brown rice

2 cups vegetable or chicken broth

1 teaspoon olive oil

Salt to taste

For the Toppings:

1 cup cherry tomatoes, halved

1 cucumber, diced

1/2 red onion, thinly sliced

1/2 cup Kalamata olives, pitted and halved

1 cup crumbled feta cheese

Fresh parsley, chopped (for garnish)

For the Dressing:

1/4 cup Greek yogurt

2 tablespoons tahini

1 tablespoon lemon juice

1 clove garlic, minced

Water (to thin as needed)

Salt and pepper to taste

Instructions
 

Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, smoked paprika, salt, and pepper. Add the chicken thighs and coat well. Cover and marinate in the refrigerator for at least 30 minutes, or up to 4 hours for more flavor.

    Cook the Grain Base: Rinse the quinoa or brown rice under cold water. In a saucepan, combine the rinsed quinoa/rice, vegetable or chicken broth, olive oil, and a pinch of salt. Bring it to a boil over medium-high heat. Once boiling, reduce to low, cover, and simmer for about 15 minutes (quinoa) or 30-40 minutes (brown rice), or until the liquid is absorbed and the grain is fluffy. Remove from heat and let it rest covered for 5 minutes. Fluff with a fork before serving.

      Prepare the Dressing: In a small bowl, mix together Greek yogurt, tahini, lemon juice, minced garlic, and salt and pepper. Gradually add water until the dressing reaches your desired consistency. Set aside.

        Grill the Chicken: Preheat your grill to medium-high heat. Remove chicken from the marinade and grill for about 5-7 minutes on each side, or until cooked through and the internal temperature reaches 165°F (75°C). Let the chicken rest for a few minutes before slicing it.

          Assemble the Bowls: In each bowl, start with a generous scoop of quinoa or brown rice as the base. Layer on sliced grilled chicken, cherry tomatoes, diced cucumber, sliced red onion, Kalamata olives, and crumbled feta cheese.

            Drizzle and Garnish: Drizzle the yogurt-tahini dressing over the top of each bowl and garnish with fresh chopped parsley. Serve with lemon wedges on the side for an extra burst of flavor.

              Prep Time: 15 minutes | Total Time: 1 hour | Servings: 4