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Mediterranean Chicken Bowl with Garlic Yogurt Sauce - Complete Recipe

Mediterranean Chicken Bowl with Garlic Yogurt Sauce

This Mediterranean Chicken Bowl with Garlic Yogurt Sauce is a vibrant, protein-packed meal that brings together perfectly marinated grilled chicken, fluffy quinoa, crisp fresh vegetables, tangy Kalamata olives, and creamy feta cheese, all topped with a zesty homemade garlic yogurt sauce. Ready in just 35 minutes, this restaurant-quality bowl is ideal for weeknight dinners, meal prep, or entertaining guests. With 485 calories and 42g of protein per serving, it’s a nutritious, balanced meal that satisfies your taste buds while supporting your health goals. Easily customizable for various dietary preferences including gluten-free, low-carb, vegetarian, and dairy-free options.

  • Total Time: 35 minutes
  • Yield: 4 servings

Ingredients

For the Marinated Chicken:

  • 1.5 lbs boneless, skinless chicken breasts or thighs
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 4 cloves garlic, minced
  • 1 tablespoon dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon ground coriander
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper

For the Garlic Yogurt Sauce:

  • 1 cup Greek yogurt (full-fat or 2%)
  • 3 cloves garlic, finely minced or pressed
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh dill, chopped
  • 1/4 teaspoon sea salt
  • Pinch of white pepper

For the Bowl Base:

  • 2 cups cooked quinoa, brown rice, or couscous
  • 2 cups mixed greens (spinach, arugula, or romaine)
  • 1 cup cherry tomatoes, halved
  • 1 English cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • Optional: hummus, roasted red peppers, or artichoke hearts

Instructions

  1. Marinate the Chicken: In a medium bowl, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 4 cloves minced garlic, oregano, cumin, paprika, coriander, salt, and pepper. Place chicken in a shallow dish or resealable bag, pour marinade over it, and massage into the meat. Marinate for 15 minutes at room temperature or up to 24 hours refrigerated.
  2. Prepare Garlic Yogurt Sauce: In a small bowl, combine Greek yogurt, 3 cloves minced garlic, 2 tablespoons lemon juice, 2 tablespoons olive oil, fresh dill, salt, and white pepper. Whisk until smooth and creamy. Cover and refrigerate until serving.
  3. Cook the Grain: Prepare your chosen grain. For quinoa: rinse 1 cup quinoa, combine with 2 cups water and a pinch of salt, bring to boil, reduce to simmer, cover, and cook 15 minutes. Fluff with fork and season lightly with olive oil and lemon juice.
  4. Grill the Chicken: Heat a grill pan or large skillet over medium-high heat with a drizzle of olive oil. Add marinated chicken and cook 6-7 minutes per side until internal temperature reaches 165°F. Transfer to a cutting board and rest 5 minutes before slicing against the grain into 1/2-inch strips.
  5. Prep Fresh Vegetables: While chicken rests, halve cherry tomatoes, dice cucumber, thinly slice red onion (soak in ice water for 5 minutes to mellow), pit and halve olives, crumble feta, and chop parsley.
  6. Assemble the Bowls: Start with 3/4 to 1 cup warm grain as the base. Layer mixed greens on one side. Arrange sliced chicken prominently in the center. Distribute tomatoes, cucumbers, red onion, and olives in colorful sections around the bowl. Sprinkle with feta and fresh parsley. Drizzle 2-3 tablespoons garlic yogurt sauce over the top or serve on the side.

Notes

Storage: Store components separately in airtight containers. Chicken lasts 4 days, yogurt sauce 5-6 days, cooked grains 5-6 days, and chopped vegetables 3-4 days refrigerated.

Substitutions: Replace chicken with salmon, shrimp, tofu, tempeh, or chickpeas. Use cauliflower rice for low-carb option. Substitute coconut yogurt for dairy-free version.

Make-Ahead Tips: Marinate chicken overnight for deeper flavor. Prep all components on Sunday for easy weekday assembly in just 2 minutes.

Pro Tips: Pound chicken breasts to even thickness for uniform cooking. Always use a meat thermometer to avoid overcooking. Let chicken rest 5 minutes before slicing to retain juices.

 

Flavor Boost: Add pomegranate seeds, toasted pine nuts, or a drizzle of balsamic glaze for extra dimension.

Find it online: https://juicymeatrecipes.com/mediterranean-chicken-bowl/