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Flavorful Mediterranean Chicken and Quinoa Bowl

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A quick, easy, and healthy Mediterranean-inspired bowl featuring seasoned chicken, fluffy quinoa, fresh vegetables, and a tangy lemon-tahini dressing. Perfect for meal prep and busy weeknights.

Ingredients

Scale
  • 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika (optional)
  • Salt and freshly cracked black pepper, to taste
  • 1 clove garlic, minced
  • 1 cup quinoa, rinsed well
  • 2 cups low-sodium chicken or vegetable broth
  • Pinch of salt
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/4 cup Kalamata olives, pitted and halved
  • 1/3 cup crumbled feta cheese
  • 1/4 cup red onion, thinly sliced (optional)
  • Fresh parsley and mint leaves, chopped
  • 3 tablespoons tahini
  • Juice of 1 lemon (about 2 tablespoons)
  • 1 tablespoon olive oil
  • 1 teaspoon honey or maple syrup
  • Water to thin dressing as needed
  • Salt and pepper, to taste

Instructions

  1. Rinse the quinoa under cold water for about 30 seconds and drain well.
  2. In a medium saucepan, combine rinsed quinoa, chicken or vegetable broth, and a pinch of salt. Bring to a boil over medium-high heat, then reduce to low, cover tightly, and simmer for about 15 minutes or until liquid is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  3. While quinoa cooks, heat olive oil in a large skillet over medium-high heat. Add minced garlic and sauté for 30 seconds until fragrant.
  4. Add chicken pieces to the skillet. Sprinkle with oregano, cumin, smoked paprika, salt, and pepper. Cook, stirring occasionally, until chicken is browned and cooked through, about 7–9 minutes. Remove from heat.
  5. Chop the vegetables: halve cherry tomatoes, dice cucumber, slice red onion thinly, halve Kalamata olives, and chop fresh parsley and mint leaves.
  6. In a small bowl, whisk together tahini, lemon juice, olive oil, honey, salt, and pepper. Add water 1 teaspoon at a time until dressing reaches a smooth, pourable consistency.
  7. Assemble the bowl by layering quinoa, cooked chicken, fresh veggies, olives, and crumbled feta. Sprinkle fresh herbs on top and drizzle with lemon-tahini dressing. Toss gently if desired.
  8. Serve immediately or pack for meal prep.

Notes

Rinse quinoa to remove bitterness. Marinate chicken if time allows for extra tenderness. Adjust dressing thickness by adding water slowly. Store dressing and feta separately for freshness. Toast quinoa dry before cooking to enhance nutty flavor. Use a citrus juicer for easier lemon juice extraction.

Nutrition

Keywords: Mediterranean chicken bowl, quinoa bowl, healthy meal prep, lemon tahini dressing, easy dinner, gluten-free, high protein

Find it online: https://tastytuck.com/flavorful-mediterranean-chicken-and-quinoa-bowl-recipe-easy-healthy-meal-prep/