Mediterranean Chicken Bowl Recipe: A Flavor-Packed, Healthy Dinner You’ll Crave Every Week

Looking for a vibrant, nourishing dinner that comes together in under 45 minutes? This Mediterranean Chicken Bowl is everything your busy weeknights need quick, colorful, protein-packed, and utterly satisfying.

Hi, I’m Ryan a chef from California and the creator behind GreatlyRecipes.com. A few years ago, I switched to a low-carb lifestyle for health reasons. At first, I worried I’d miss out on my favorite comfort foods. But then I discovered the bold, fresh flavors of the Mediterranean diet: lemony grilled chicken, herbed rice, creamy hummus, crunchy cucumbers, and cooling tzatziki all in one perfect bowl.

This Mediterranean Chicken Bowl recipe became my go-to meal prep hero. I make a batch on Sundays, and it keeps beautifully for weekday lunches or fuss-free dinners. The best part? It’s endlessly customizable. You can make it with chicken thighs or breasts, serve it over rice, quinoa, or cauliflower rice, and add any veggies or dips you love from feta to pickled onions.

In this guide, I’ll walk you through every step of crafting the best spiced Mediterranean chicken bowl right at home. We’ll cover:

Whether you’re craving a healthy dinner idea, prepping lunches, or just obsessed with Mediterranean flavors this recipe is for you.

Why You’ll Love This Mediterranean Chicken Bowl

1. It’s Packed with Mediterranean Flavor and Health Benefits

This isn’t just any chicken bowl it’s a complete Mediterranean chicken bowl experience, loaded with flavor and inspired by the heart-healthy Mediterranean diet.

You’ll enjoy spiced grilled chicken marinated with garlic, oregano, paprika, and lemon juice layered over herbed rice or quinoa, and topped with creamy tzatziki, juicy cherry tomatoes, crisp cucumbers, and briny olives. Every bite is bursting with vibrant, wholesome ingredients your body and tastebuds will thank you for.

This bowl naturally fits into low-carb, high-protein, gluten-free, and even paleo-friendly diets (with a few tweaks). Whether you’re working on weight loss or just want to eat cleaner, this recipe brings nutrition without sacrifice.

2. It’s Perfect for Meal Prep or Weeknight Dinners

What makes this bowl a superstar is its meal prep potential. Cook once, and you’ve got multiple meals covered. The spiced chicken stays juicy even after reheating, and the toppings keep their texture and freshness for days.

You can store the components separately in airtight containers, then build your bowl when you’re ready to eat. Want a quick office lunch or no-fuss dinner? Just reheat the chicken and grains, then add your toppings fresh.

Great for:

• Sunday meal prep
• Work-from-home lunches
• Quick dinners under 30 minutes
• Family meals with picky eaters (build-your-own bowl bar!)

Don’t miss our Chicken Sausage and Broccoli Orzo

Ingredients Breakdown – Build Your Mediterranean Bowl Base

Every Mediterranean chicken bowl starts with a powerful flavor foundation: spiced, juicy chicken, herby grains, and a rainbow of fresh toppings. Below is the complete list of ingredients with purpose, substitutions, and options to customize for your diet.

Mediterranean Chicken Bowl Ingredient

Pro Ingredient Tips

• Chicken: Use boneless, skinless thighs for max flavor. Marinate overnight if you can for deeper taste.
• Grain base: Traditional bowls use white rice or brown rice, but quinoa adds extra protein and fiber. For low-carb, use cauliflower rice.
• Tzatziki: Make your own with Greek yogurt, grated cucumber, garlic, dill, and lemon or use a store-bought version.
• Olives & feta: These small ingredients pack a punch. Try marinated olives or red pepper feta dip for a twist.
• Vegetables: Keep them raw for crunch or roast them (zucchini, eggplant) for a warm, comforting option.

How to Make the Best Mediterranean Chicken Bowl

Making your own Mediterranean chicken bowl at home is easier than you think. This method delivers maximum flavor with minimal fuss ideal for meal prep, family dinners, or building your own bowl bar for guests.

Let’s break it down into 3 easy phases: Marinate, Cook, and Build.

Step 1: Marinate the Chicke

Time: 5 minutes prep + at least 30 minutes marination (overnight best)

In a large bowl or zip-top bag, combine the following marinade ingredients:

• 1.5 lbs boneless, skinless chicken thighs or breasts
• 3 tbsp olive oil
• Juice of 1 lemon
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp cumin
• 1 tsp paprika
• Salt & pepper to taste

Toss to coat the chicken evenly. Cover and refrigerate for at least 30 minutes (or up to 12 hours).

Step 2: Cook the Chicken (Grill or Pan-Sear)

Remove the chicken from the fridge and let it sit at room temperature for 10 minutes. Then:

Option 1 – Grill:
Heat a grill to medium-high. Cook chicken for 5–6 minutes per side until charred and internal temp is 165°F.

Option 2 – Pan Sear:
Heat a skillet over medium-high. Add a drizzle of olive oil. Cook chicken 4–5 minutes per side, until golden and fully cooked.

After Cooking:
Let chicken rest 5 minutes, then slice thinly or chop into chunks for bowls.

Pro Tip: Add a sprinkle of sumac or fresh parsley after slicing for extra flavor and presentation.

Step 3: Prepare Your Grain Base

While the chicken cooks, prepare your base:

• Classic: Cook 1 cup white or brown rice (yields 3 cups cooked)
• Protein-rich: Use cooked quinoa
• Low-carb: Use cauliflower rice sautéed with garlic + lemon zest

Fluff your base and season lightly with salt, olive oil, or chopped herbs like parsley or dill.

Step 4: Prep Toppings & Sauces

Slice and prep your vegetables and toppings:

• Cucumber: Thinly sliced or diced
• Cherry tomatoes: Halved
• Red onion: Thinly sliced or pickled
• Feta cheese: Crumbled
• Kalamata olives: Pitted and halved
• Tzatziki sauce: Homemade or store-bought
• Optional Add-Ons: Hummus, spicy harissa, avocado, chickpeas

Keep cold toppings separate until assembly for best texture.

Step 5: Assemble Your Mediterranean Chicken Bowl

Layer your bowl in this order for visual and flavor impact:

1. Grain base (rice, quinoa, etc.)
2. Sliced chicken
3. Toppings: tomatoes, cucumbers, onion, olives, feta
4. Sauce: generous dollop of tzatziki or drizzle of hummus
5. Garnish: fresh herbs, lemon wedges, sumac sprinkle

Serve immediately or store in glass containers for up to 4 days.

Easy Mediterranean Chicken Bowl Variations & Customizations

One of the best things about the Mediterranean chicken bowl is how endlessly customizable it is. Whether you’re following a specific diet or just want to switch things up, this recipe can flex with your needs without sacrificing flavor.

1. Vegetarian or Vegan Mediterranean Bowl

Swap the chicken for one of these hearty, plant-based protein options:

• Roasted Chickpeas – Toss canned chickpeas with olive oil, cumin, and paprika; roast at 400°F until crispy.
• Grilled Tofu or Tempeh – Marinate in lemon juice and spices, then sear or grill.
• Falafel – A classic Mediterranean protein that pairs beautifully with hummus and fresh vegetables.

For more chicken recipes, don’t miss our String Bean Chicken Breast

2. Low-Carb or Keto Mediterranean Bowl

Cut the carbs without cutting flavor:

• Base: Use cauliflower rice instead of grains.
• Skip: Tomatoes (if you’re strict keto), couscous, or chickpeas.
• Keep: Chicken, olives, tzatziki (made with full-fat Greek yogurt), feta, cucumbers, herbs.

You’ll get all the creamy, salty, fresh goodness with a fraction of the carbs.

3. Gluten-Free Mediterranean Bowl

This recipe is naturally gluten-free with the right base:

• Use quinoa, rice, or cauliflower rice.
• Avoid: store-bought sauces that contain gluten (check your tzatziki or dressings).
• Pro tip: Add roasted sweet potatoes or grilled zucchini for extra fiber.

4. Dairy-Free Mediterranean Bowl

Omit cheese and yogurt-based toppings while keeping bold flavor:

• Skip feta and tzatziki.
• Use hummus, baba ganoush, or tahini dressing instead.
• Add roasted red peppers or pickled onions for creamy-salty balance.

5. Make It Spicy

For heat-lovers:

• Add a swirl of harissa paste or spicy hummus.
• Top with pickled jalapeños or Aleppo pepper flakes.
• Stir hot sauce into your tzatziki for a spicy upgrade.

6. Turn It into Meal Prep or Wraps

Meal Prep Version:
Layer into divided containers: grain, protein, veggies, toppings (keep sauces separate until serving). Lasts 4 days in fridge.

Wrap Version:
Stuff chicken, tzatziki, veggies, and herbs into a warm pita or low-carb wrap for an on-the-go lunch.

How to Store, Serve Mediterranean Chicken Bowls

Whether you’re prepping this bowl for weekday lunches or serving it at dinner with a side of warm pita, these tips will help you keep every bite fresh and flavorful. Plus, we’ll answer the most common questions about Mediterranean chicken bowls to capture long-tail search traffic.

Storing Your Mediterranean Chicken Bowl

Best practice: Store ingredients separately for the freshest reheating.

• Cooked chicken: Store in an airtight container for up to 4 days in the fridge.
• Grains: Cool completely, then refrigerate up to 5 days.
• Fresh toppings: Slice cucumbers, tomatoes, onions, etc., and store separately with a paper towel to absorb moisture.
• Tzatziki/hummus: Keep in a sealed jar or bowl for 3–4 days.

Reheating Instructions

• Chicken: Reheat in a pan with a splash of water or olive oil until warmed through. Or microwave for 1–2 minutes loosely covered.
• Grains: Sprinkle with water and microwave for 30–60 seconds to bring back fluffiness.
• Toppings: Always add these fresh after reheating for the best texture and taste.

What to Serve with a Mediterranean Chicken Bowl

Complement your bowl with:

• Pita bread or flatbread – warm and soft for scooping
• Lemon wedges – brighten up flavors
• Roasted veggies – eggplant, zucchini, sweet potato
• Side salads – tabbouleh, fattoush, or a cucumber-yogurt salad
• Dips – hummus, baba ganoush, muhammara

Mediterranean Chicken Bowl Recipe: A Flavor-Packed, Healthy Dinner You’ll Crave Every Week

Print Recipe

This Mediterranean Chicken Bowl features juicy spiced chicken, fluffy rice or quinoa, fresh veggies, olives, feta, and a dollop of creamy tzatziki. It’s healthy, protein-rich, meal-prep friendly, and bursting with flavor.

• Author: Ryan Braston
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 bowls 1x
• Category: Dinner, Meal Prep
• Method: Grilling, One-Pot
• Cuisine: Mediterranean, Greek

Ingredients

Scale 1x2x3x

• 1.5 lbs chicken thighs or breasts
• 3 tbsp olive oil
• Juice of 1 lemon
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp cumin
• 1 tsp paprika
• Salt & pepper to taste
• 1 cup cooked rice or quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup kalamata olives, halved
• 1/2 cup tzatziki sauce
• Fresh parsley or mint for garnish

Instructions

1. In a bowl, whisk olive oil, lemon juice, garlic, and spices. Add chicken and marinate for 30 minutes to 12 hours.

2. Grill or pan-sear chicken over medium-high heat for 5–6 minutes per side. Let rest, then slice.

3. Cook your grain base (rice, quinoa, or cauliflower rice).

4. Slice all toppings: tomatoes, cucumbers, onions, olives.

5. Assemble bowl: grain base, chicken, toppings, tzatziki.

6. Garnish with herbs, lemon wedges, and optional chili flakes.

Notes

• Store cooked chicken and grains separately for up to 4 days.
• Add fresh toppings right before serving for best texture.
• Swap tzatziki with hummus or tahini for dairy-free version.

Keywords: mediterranean chicken bowl, healthy chicken bowl, meal prep, low-carb, high-protein, tzatziki, quinoa bowl

FAQs

Conclusion: A Mediterranean Chicken Bowl That Checks Every Box

If you’re looking for a dinner that’s delicious, nutritious, customizable, and meal prep–friendly, this Mediterranean Chicken Bowl delivers on all fronts. With juicy grilled chicken, fluffy grains, fresh veggies, creamy tzatziki, and bold Mediterranean spices, it’s a dish that brings flavor and balance to your plate.

Whether you’re eating low-carb, gluten-free, dairy-free, or just trying to eat clean during the week, this bowl gives you the flexibility to make it your own. From busy weeknight dinners to grab-and-go lunches, it’s the kind of recipe you’ll want to bookmark, pin, and repeat.

Ready to try it? Save this recipe, prep a few bowls in advance, and enjoy the fresh taste of the Mediterranean right from your kitchen.

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