Mediterranean Grilled Chicken Grain Bowls
Fresh, vibrant Mediterranean grilled chicken served over hearty grains with crunchy vegetables and a zesty garlic yogurt sauce. A satisfying, protein-packed lunch that feels light yet filling.
About This Recipe
Ingredients
- 1 1/2 cups uncooked quinoa, rinsed
- 3 cups low-sodium vegetable broth or water
- 1 1/2 pounds boneless skinless chicken breasts
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 teaspoons lemon zest
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- 1 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 1 cup plain Greek yogurt (or dairy-free yogurt)
- 1 tablespoon fresh dill, finely chopped
- 1 tablespoon fresh parsley, finely chopped
- 1 teaspoon honey or maple syrup
- 1 tablespoon water (to thin sauce, as needed)
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 small red onion, thinly sliced
- 1 red bell pepper, diced
- 1/2 cup pitted Kalamata olives, halved
- 1/3 cup crumbled feta cheese (optional or dairy-free feta)
- 2 tablespoons fresh parsley, chopped, for garnish
- 1 tablespoon extra-virgin olive oil, for veggies
- Lemon wedges, for serving
Nutrition Facts
Instructions
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1Step 1: Rinse the quinoa under cold water using a fine-mesh sieve. In a medium saucepan, combine quinoa and vegetable broth (or water), add 1/4 teaspoon salt, and bring to a boil over medium-high heat.
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2Step 2: Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed and quinoa is tender. Remove from heat, let sit covered for 5 minutes, then fluff with a fork and set aside.
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3Step 3: While the quinoa cooks, place the chicken breasts between two sheets of parchment paper or plastic wrap and gently pound to an even thickness (about 1/2 inch) for even cooking.
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4Step 4: In a bowl, whisk together 2 tablespoons olive oil, 2 tablespoons lemon juice, lemon zest, minced garlic, oregano, cumin, smoked paprika, thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Add chicken and toss to coat, then let marinate for at least 10 minutes at room temperature.
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5Step 5: Preheat a grill pan or outdoor grill over medium-high heat. Lightly oil the grates (or pan) to prevent sticking.
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6Step 6: Grill the marinated chicken for 5–6 minutes per side, or until fully cooked through and the internal temperature reaches 165°F (74°C). Remove from heat, cover loosely with foil, and let rest for 5 minutes before slicing into strips.
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7Step 7: While the chicken grills, prepare the garlic yogurt sauce. In a small bowl, combine Greek yogurt, chopped dill, chopped parsley, honey or maple syrup, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper. Add 1 tablespoon water, stirring until smooth and slightly pourable; adjust thickness with a little more water if desired.
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8Step 8: In a large mixing bowl, combine cherry tomatoes, cucumber, red onion, and red bell pepper. Drizzle with 1 tablespoon olive oil and a small pinch of salt and pepper, then toss gently to coat.
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9Step 9: To assemble the bowls, divide the cooked quinoa evenly among 4 shallow bowls. Top each with sliced grilled chicken, the mixed vegetables, Kalamata olives, and crumbled feta cheese if using.
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10Step 10: Spoon or drizzle the garlic herb yogurt sauce over each bowl. Garnish with additional chopped parsley and serve with lemon wedges on the side for squeezing over just before eating.
💡 tips
For deeper flavor, marinate the chicken for up to 4 hours in the refrigerator, then bring it to room temperature for 15–20 minutes before grilling. Cook the quinoa in vegetable broth instead of water for extra savoriness. To get nice grill marks on the chicken, avoid moving it too often and allow each side to sear undisturbed for a few minutes. For easy lunch meal prep, assemble the bowls without the yogurt sauce, store the sauce separately, and add it just before serving to keep everything fresh.
🔄 substitutions
For a dairy-free version, use a thick unsweetened coconut or soy yogurt in place of Greek yogurt and swap feta for a dairy-free feta-style cheese or omit it. If you prefer another grain, substitute quinoa with brown rice, farro, or couscous, adjusting cooking times accordingly. For extra protein without changing the pork-free and alcohol-free nature of the dish, add chickpeas or grilled tofu cubes alongside the chicken. Replace Kalamata olives with green olives if desired, ensuring they are packed in brine and not in any wine-based solution. Always use vegetable or chicken broth that is explicitly pork-free and alcohol-free, avoiding any broths flavored with wine or derived from pork bones.
📦 storage
Store leftovers in airtight containers in the refrigerator for up to 3 days. Keep the grain blend, grilled chicken, and chopped vegetables in one container and the yogurt sauce in a separate small container to maintain freshness. Reheat the quinoa and chicken gently in the microwave or on the stovetop until warmed through, then top with the cold veggies and yogurt sauce just before serving. The dish is also delicious eaten cold as a ready-to-go lunch bowl.
