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Healthy Mediterranean Chicken Quinoa Bowl with fresh vegetables and herbs

Mediterranean Chicken Quinoa Bowls

A fast and healthy dinner option, these Mediterranean Chicken Quinoa Bowls combine fluffy quinoa, simply seasoned chicken, fresh vegetables, and a lemony dressing for a nutritious one-bowl meal.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Mediterranean
Calories: 450
Ingredients Method Nutrition Notes

Ingredients
  

Quinoa and Cooking Liquid
  • 2 cups quinoa (rinse before cooking) Substitute: couscous or bulgur if desired.
  • 4 cups water or low-sodium broth Broth adds extra flavor.
Chicken
  • 1 lb chicken breast Use boneless, skinless for ease. Rotisserie chicken works as a shortcut.
  • 2 tbsp olive oil Divided: 1 tbsp for rubbing the chicken, 1 tbsp for cooking.
  • Salt to taste Salt Also includes optional: dried oregano or thyme for the chicken.
  • Pepper to taste Pepper
Vegetables and Feta
  • 1 cup tomatoes, chopped Roma or cherry tomatoes halved.
  • 1 cup cucumbers, chopped English or Persian cucumbers stay crisp.
  • 1/2 cup red onion, finely sliced Soak in cold water for 5 minutes to mellow if desired.
  • 1/2 cup feta cheese, crumbled Use goat feta for a tangier bite.
  • 1 cup olives Kalamata are traditional; chop or leave whole.
Dressing
  • 2 tbsp lemon juice Fresh tastes best.

Method
 

Prepare Quinoa
  1. Rinse quinoa in a fine mesh sieve under cold water until the water runs clear.
  2. Combine rinsed quinoa with 4 cups water or broth in a medium pot and bring to a boil.
  3. Reduce heat to low, cover, and simmer for 15 minutes.
  4. Remove from heat and let steam, still covered, for 5 minutes. Fluff with a fork.
Cook Chicken
  1. Pat chicken breasts dry. Rub with 1 tablespoon olive oil and season with salt and pepper.
  2. Heat the remaining 1 tablespoon olive oil in a skillet over medium-high heat.
  3. Add chicken and cook for 5 to 7 minutes per side until golden and the internal temperature reaches 165°F.
  4. Transfer chicken to a cutting board and let rest for 5 minutes, then slice thinly.
Chop Vegetables & Make Dressing
  1. While quinoa cooks and chicken rests, chop tomatoes, cucumbers, and red onion. Crumble feta and measure olives.
  2. Make the dressing by whisking together lemon juice, 1 tablespoon olive oil, salt, and pepper.
  3. Toss the chopped vegetables and olives in the dressing.
Assemble Bowls
  1. Assemble bowls by spooning quinoa into bowls, topping with sliced chicken, the dressed vegetables, and crumbled feta.

Nutrition

Serving: 1Calories: 450kcalCarbohydrates: 50gProtein: 30gFat: 15gSaturated Fat: 5gSodium: 800mgFiber: 6gSugar: 4g

Notes

Serve these bowls warm or at room temperature. For a heartier plate, add pita wedges and tzatziki. For extra crunch, sprinkle toasted pine nuts or pepitas on top.

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