Mediterranean Chicken & Feta Bowl

Mediterranean Chicken & Feta Bowl

Recipe: Mediterranean Chicken & Feta Bowl

This Mediterranean Chicken & Feta Bowl is a delicious, protein-packed meal featuring grilled chicken breast, fresh feta cheese, and vibrant vegetables. With a flavorful lemon-herb dressing, this meal is nutrient-dense, satisfying, and perfect for lunch or dinner.

Ingredients

For the Chicken:

  • 2 boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

For the Bowl:

  • 1 cup cooked quinoa or brown rice
  • 1/2 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 1/4 cup crumbled feta cheese (fresh, not aged)
  • 1/4 cup kalamata olives (optional)
  • 2 tablespoons fresh parsley, chopped

For the Lemon-Herb Dressing:

  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 clove garlic, minced
  • Juice of 1/2 lemon
  • 1/2 teaspoon dried oregano
  • Salt & black pepper to taste

Instructions

1. Marinate & Cook the Chicken:

  • In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and black pepper.
  • Coat the chicken breasts in the marinade and let sit for 15 minutes (or overnight for extra flavor).
  • Heat a grill pan or skillet over medium heat and cook the chicken for 6-7 minutes per side or until fully cooked (internal temp: 165°F / 75°C).
  • Let the chicken rest for 5 minutes, then slice into strips.

2. Prepare the Bowl Base:

  • Cook quinoa or brown rice according to package instructions.
  • Divide into serving bowls.

3. Assemble the Mediterranean Bowl:

  • Add cucumber, cherry tomatoes, red onion, and kalamata olives to each bowl.
  • Place sliced grilled chicken on top.
  • Sprinkle with crumbled feta cheese and fresh parsley.

4. Make the Dressing & Serve:

  • In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, honey, garlic, lemon juice, oregano, salt, and black pepper.
  • Drizzle dressing over the bowl and serve immediately.

Nutritional Breakdown (Per Serving, Makes 2 Servings)

  • Calories: 520 kcal
  • Protein: 42g
  • Fat: 22g
  • Carbohydrates: 45g
  • Fiber: 6g

Preparation Time

  • Total Time: 15 minutes prep + 15 minutes cooking

Why This Mediterranean Chicken & Feta Bowl is Great

  • High-Protein & Balanced: Perfect for muscle recovery and long-lasting energy.
  • Fresh & Flavorful: Mediterranean-inspired ingredients create a deliciously vibrant meal.
  • Meal Prep Friendly: Make in advance and store for up to 3 days.
  • Customizable: Swap quinoa for brown rice, add avocado, or use grilled shrimp instead of chicken.

Enjoy this light, protein-rich Mediterranean meal as a nourishing lunch or dinner option.

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