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Mediterranean Grilled Chicken Bowls (Meal Prep Friendly) - Fresh, Balanced, and Easy

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken: 1.5–2 lb boneless, skinless chicken thighs (or breasts)
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp fresh lemon juice + 1 tsp lemon zest
  • 3 cloves garlic, minced
  • 1.5 tsp dried oregano (or 1 tbsp fresh, chopped)
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • For the Bowls: 2 cups cooked grain: quinoa, brown rice, or farro
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1/4 red onion, thinly sliced
  • 1/2 cup kalamata or mixed olives, pitted and halved
  • 1/2 cup crumbled feta (optional)
  • 1 cup chopped parsley or a mix of parsley and mint
  • 1 cup canned chickpeas, drained and rinsed (optional for extra protein/fiber)
  • Lemon wedges, for serving
  • For the Sauce (choose one): Yogurt-Tahini Sauce: 1/2 cup plain Greek yogurt, 1 tbsp tahini, 1 tbsp lemon juice, 1 small garlic clove (grated), 1–2 tbsp water to thin, pinch of salt
  • Tzatziki Shortcut: 1/2 cup Greek yogurt, 1/3 cup grated cucumber (squeezed dry), 1 tsp lemon juice, 1 tsp dill, pinch of salt

Method
 

  1. Marinate the Chicken: In a bowl, whisk olive oil, lemon juice and zest, garlic, oregano, cumin, smoked paprika, salt, and pepper. Add chicken and coat well. Marinate at least 30 minutes, up to 8 hours in the fridge for deeper flavor.
  2. Cook Your Grain: Prepare quinoa, rice, or farro according to package directions. Fluff with a fork. For extra flavor, stir in a drizzle of olive oil and a pinch of salt while still warm.
  3. Make the Sauce: Stir together your chosen sauce ingredients until smooth. Add water 1 tablespoon at a time until it’s drizzleable. Taste and adjust salt and lemon.
  4. Prep the Veggies: Halve tomatoes, dice cucumber, thinly slice onion, chop herbs, and rinse and drain chickpeas if using. Keep components separate if you’re meal prepping.
  5. Grill the Chicken: Preheat grill (or grill pan) to medium-high and oil the grates. Grill chicken 5–7 minutes per side, depending on thickness, until the internal temperature hits 165°F/74°C and the edges are charred. Rest 5 minutes, then slice.
  6. Assemble the Bowls: Add a base of grains, then top with sliced chicken, tomatoes, cucumber, onions, olives, chickpeas, and herbs. Add feta if using. Finish with a generous drizzle of sauce and a squeeze of lemon.
  7. Meal Prep Option: Portion grains and chicken into containers. Pack veggies and sauce separately or layer smartly: grains at the bottom, then chicken, then sturdy veggies like chickpeas and cucumbers. Keep juicy ingredients and sauce in separate containers for best texture.