Why You’ll Love This Mediterranean Chicken Quinoa Bowl
- It’s a complete, balanced meal in one bowl. You’ve got your lean protein from the chicken, complex carbs from the quinoa, healthy fats from the olive oil and olives, and a ton of fresh vegetables. There’s no need to figure out side dishes—everything you need is right here.
- The textures are absolutely incredible. Every single bite is a little adventure. You get the fluffy quinoa, the juicy, tender chicken, the crisp crunch of the cucumber and red onion, the pop of the tomatoes, and the creamy saltiness of the feta. It’s never, ever boring.
- It’s incredibly versatile and forgiving. Don’t have cherry tomatoes? Use sun-dried. Not a fan of feta? Try goat cheese or even a sprinkle of nutritional yeast for a dairy-free option. This recipe is a fantastic template for using up whatever veggies you have in the fridge.
- It’s perfect for meal prep. All the components store beautifully for 3-4 days in the fridge. You can assemble the bowls ahead of time or keep everything separate and build your bowl fresh each day. It’s a lifesaver for healthy lunches throughout the week.
Ingredients & Tools
- For the Chicken & Marinade: 2 boneless, skinless chicken breasts; 3 tbsp extra virgin olive oil; 2 tbsp fresh lemon juice; 2 cloves garlic, minced; 1 tsp dried oregano; ½ tsp each salt and black pepper.
- For the Quinoa: 1 cup uncooked quinoa; 2 cups chicken or vegetable broth.
- For the Bowl Assembly: 1 English cucumber, diced; 1 pint cherry or grape tomatoes, halved; ½ red onion, thinly sliced; ½ cup Kalamata olives, pitted and halved; 4 oz block feta cheese, crumbled.
- For the Lemon-Herb Vinaigrette: ¼ cup extra virgin olive oil; 3 tbsp fresh lemon juice; 1 tbsp red wine vinegar; 1 tsp Dijon mustard; 1 tsp dried oregano; ¼ tsp each salt and black pepper.
Tools: A medium saucepan with a lid, a large skillet or grill pan, a small bowl or jar for the vinaigrette, and a sharp knife.
The quality of your ingredients really shines here, so use the best you can. A good, grassy extra virgin olive oil and fresh lemons for the marinade and dressing make a world of difference. Honestly, they’re the backbone of that bright, authentic Mediterranean flavor.
Serves: 4 | Prep Time: 20 minutes | Cook Time: 25 minutes | Total Time: 45 minutes
Before You Start: Tips & Ingredient Notes
- Rinse your quinoa. This is a non-negotiable step! Quinoa has a natural coating called saponin that can make it taste bitter or soapy. A quick rinse in a fine-mesh strainer under cold water until the water runs clear fixes this completely.
- Don’t skip the marinating time. Even 15-20 minutes of marinating the chicken will infuse it with so much flavor. If you have time, let it hang out in the fridge for up to 4 hours. The acid in the lemon juice also helps tenderize the meat beautifully.
- Soak your red onion. If you’re sensitive to the sharp, pungent bite of raw red onion, soak the sliced onion in a bowl of cold water for about 10 minutes before assembling the bowls. This mellows the flavor significantly while keeping that lovely crunch.
- Cook your quinoa in broth. Using broth instead of water is a simple trick that adds a subtle, savory depth to the quinoa, making it a much more flavorful base for your bowl. It’s a little thing that goes a long way.
How to Make Mediterranean Chicken Quinoa Bowl
Step 1: Marinate the Chicken. In a medium bowl or zip-top bag, whisk together the 3 tablespoons of olive oil, 2 tablespoons of lemon juice, minced garlic, oregano, salt, and pepper. Add the chicken breasts, ensuring they’re well-coated. Let them marinate at room temperature for 15-20 minutes while you prepare the other components. You’ll notice the aroma is already fantastic.
Step 2: Cook the Quinoa. Rinse the quinoa thoroughly under cold water. In a medium saucepan, bring the 2 cups of broth to a boil. Stir in the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes. You’ll know it’s done when the grains are translucent and the little white “tails” (the germ) have spiraled out. Remove from the heat and let it sit, covered, for 5-10 minutes. Then, fluff it gently with a fork.
Step 3: Prepare the Vegetables and Dressing. While the quinoa cooks, dice the cucumber, halve the tomatoes, thinly slice the red onion (soaking it if desired), and halve the olives. Crumble the feta cheese. For the vinaigrette, simply combine all the ingredients in a small jar, seal the lid tightly, and shake vigorously until the dressing is emulsified and creamy. Alternatively, you can whisk it in a small bowl.
Step 4: Cook the Chicken. Heat your skillet or grill pan over medium-high heat. Remove the chicken from the marinade (discard the used marinade) and cook for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the outside has a beautiful golden-brown sear. The chicken should feel firm to the touch. Transfer it to a cutting board and let it rest for at least 5 minutes. This is crucial for juicy chicken—it allows the juices to redistribute.
Step 5: Assemble the Bowls. This is the fun part! Divide the fluffy quinoa evenly among four bowls. Slice the rested chicken against the grain into strips. Arrange the chicken, cucumber, tomatoes, red onion, and olives over the quinoa in neat little piles. The visual appeal is part of the experience! Top generously with the crumbled feta cheese.
Step 6: Dress and Serve. Drizzle the lemon-herb vinaigrette over each bowl right before serving. I like to serve it with extra dressing on the side for those who want a little more zing. Give it one final gentle toss at the table to combine all those incredible flavors and textures.
Serving Suggestions
Complementary Dishes
- Warm, Toasted Pita Bread — There’s nothing better than using a soft, warm piece of pita to scoop up every last bit of quinoa, chicken, and dressing from the bowl. It’s the perfect edible utensil.
- A Simple Greek Salad — If you’re serving a crowd, a classic Greek salad on the side amplifies the Mediterranean feast vibe. It’s all about doubling down on those fresh, herby flavors.
- Roasted Lemon Potatoes — For a heartier meal, especially in the cooler months, a side of crispy, oregano-roasted potatoes with lemon wedges complements the bowl’s flavors perfectly.
Drinks
- A Crisp, Dry Rosé — The bright acidity and berry notes in a good rosé cut through the richness of the feta and olives beautifully, making each bite taste even fresher.
- Sparkling Water with Lemon — For a non-alcoholic option, the effervescence and citrus are a fantastic palate cleanser that highlights the lemony notes in the dish.
- A Light Greek Lager — A cold, easy-drinking lager is a classic pairing that never fails. Its crispness balances the savory and salty elements of the bowl.
Something Sweet
- Baklava — The honey-sweetened, nutty, flaky pastry is a classic Mediterranean dessert that provides a wonderful contrast to the savory, herby main course.
- Lemon Sorbet — This is the ultimate palate cleanser. Its intense, sharp lemon flavor is incredibly refreshing and feels light after a satisfying meal.
- Fresh Figs with Honey and Yogurt — Simple, elegant, and deeply Mediterranean. Ripe figs drizzled with a little honey over thick Greek yogurt is a dreamy, not-too-sweet ending.
Top Mistakes to Avoid
- Mistake: Overcooking the chicken. This is the quickest way to end up with dry, tough chicken. Use a meat thermometer if you have one—165°F (74°C) is your target. Letting it rest after cooking is just as important.
- Mistake: Forgetting to rinse the quinoa. I’ve messed this up before too, and the bitter aftertaste is real. It only takes a minute and makes all the difference in the final flavor of your grain base.
- Mistake: Dressing the bowls too early. If you add the vinaigrette and then let the bowls sit, the salt will draw moisture out of the vegetables, making everything soggy. Always dress right before serving for the best texture.
- Mistake: Cutting the chicken immediately after cooking. I know it’s tempting, but if you slice into it right away, all those precious juices will run out onto the cutting board instead of staying in the meat. A five-minute rest is non-negotiable.
Expert Tips
- Tip: Massage your kale. Want to add some greens? Swap half the quinoa for finely chopped kale. But here’s the pro move: add a tiny drizzle of olive oil and a pinch of salt to the kale and literally massage it with your hands for a minute. This breaks down the tough fibers, making it tender and delicious.
- Tip: Make a double batch of dressing. This lemon-herb vinaigrette is so versatile. It’s fantastic on salads, as a marinade for fish, or drizzled over roasted vegetables. Having a jar ready in the fridge makes healthy eating effortless all week.
- Tip: Get a good sear on the chicken. Don’t move the chicken around in the pan! Let it develop a golden-brown crust before flipping. This “fond” (the browned bits stuck to the pan) is packed with flavor. You can deglaze the pan with a splash of broth or white wine after cooking and drizzle that over the sliced chicken.
- Tip: Customize your toppings. Think of this recipe as a blueprint. Add roasted red peppers, artichoke hearts, pepperoncini, or a big spoonful of creamy hummus. Make it your own with your favorite Mediterranean-inspired ingredients.
FAQs
Can I make this recipe ahead of time for meal prep?
Absolutely! This is a meal prep superstar. The key is to store the components separately in airtight containers in the fridge. Keep the cooked quinoa, chopped veggies, cooked and sliced chicken, feta, and dressing all in their own containers. The assembled bowls will stay fresh for 3-4 days. I’d avoid dressing the entire batch at once; just add the vinaigrette when you’re ready to eat to keep everything crisp.
What can I use instead of quinoa?
No problem at all. Couscous (especially pearl couscous) would be a fantastic, quick-cooking alternative. Orzo pasta would also work beautifully for a more pasta-salad-like vibe. For a grain-free option, cauliflower rice is great—just sauté it quickly until tender. The recipe is very adaptable, so use what you love and have on hand.
Is there a good substitute for feta cheese?
If you’re not a feta fan or need a dairy-free option, there are a few great swaps. Goat cheese (chèvre) offers a similar tangy creaminess. For a vegan version, a sprinkle of nutritional yeast can provide a cheesy, savory note, or you could use a store-bought vegan feta alternative. Toasted pine nuts or walnuts would also add a nice richness and crunch in place of cheese.
How can I make the chicken more flavorful?
The marinade is your best friend here. For even deeper flavor, you can marinate the chicken for several hours or even overnight in the fridge. You can also add other herbs like fresh or dried thyme, rosemary, or a big spoonful of sun-dried tomato paste to the marinade mixture. Scoring the chicken breasts lightly with a knife before marinating helps the flavors penetrate even more deeply.
My quinoa turned out mushy. What did I do wrong?
This usually happens from using too much liquid or not fluffing it properly. The standard ratio is 1 cup quinoa to 2 cups liquid. Make sure you’re simmering on low heat with the lid on tight. Once it’s done cooking, let it steam off the heat for 5-10 minutes with the lid still on—this is crucial. Then, fluff it with a fork, not a spoon, to separate the grains gently without smashing them.
