This Easy Mediterranean Bowl is going to become your next favourite lunch! It's got quinoa, chicken, roasted red peppers, hummus and more.
Ever since I went to Greece, I've felt the love of the Mediterranean! This is one of the favourite bowl recipes I have on my blog, and for good reason. The chicken is so juicy and it's the BEST marinade – you really just can't go wrong!
Why you'll love this recipe
- Healthy bowl: It's packed with veggies, protein and fibre.
- Customizable: Try out different toppings, grains and dressings to make this bowl your own!
- Packed with protein: Between the chicken and quinoa, this is one high protein meal you can feel good eating.
Ingredients and substitutions
- Quinoa – brown rice or farro would also be good.
- Chicken cutlets – tofu, chickpeas or salmon would all be good.
- Arugula – try spinach or kale instead.
- Cucumber – swap out for another vegetable like zucchini.
- Roasted red peppers – sundried tomatoes or bell pepper would also be good.
- Red onion – you could use white onion instead.
- Parsley – chervil or tarragon would provide a similar flavour.
- Kalamata olives – use green olives or leave them out entirely.
- Hummus – tahini would also be good in these bowls!
Marinade dressing
- Olive oil – use another neutral cooking oil like avocado oil.
- Lemon juice – fresh lemon juice is best but bottled lemon or lime juice will work.
- Garlic – use fresh or jarred minced garlic, or garlic powder if it's all you have.
- Dried oregano – dried basil or parsley would provide a similar flavour.
How to make your Mediterranean bowl
Step 1: Cook the quinoa.
Cook the quinoa in a rice cooker, the Instant Pot or on the stovetop.
Step 2: Make the marinade.
Mix the marinade ingredients together.
Step 3: Marinate the chicken.
Pour half the marinade over the chicken and let it marinate.
Step 4: Cook the chicken.
Cook in a pan, then slice it into pieces.
Step 5: Prep your toppings.
Chop up the veggies and herbs.
Step 6: Assemble your bowls.
Serve the chicken, hummus and veggies over the quinoa and drizzle with dressing.
Variations
- Protein options: Instead of chicken, you can use tofu, chickpeas, or salmon for a different protein source.
- Alternate the grains: Swap quinoa with brown rice or farro to vary the texture and flavour.
- Fresh herbs: Add some fresh herbs like parsley or tarragon to enhance the bowl's taste.
- Veg to the max: Add zucchini, sun-dried tomatoes, or bell peppers to increase the nutrient content.
- Dressing alternatives: Drizzle tahini or a lemon-oregano vinaigrette over the bowl for a nice twist.
Frequently asked questions
How many calories are in a Panera Mediterranean bowl?
The Panera Bread Mediterranean bowl has 570 calories per serving. My recipe has 451 calories per serving, so you're saving calories and money making your own at home.
Can I make this recipe vegan?
Yes definitely! Just swap out the chicken for a plant-based protein like tofu or chickpeas.
Do you eat your bowl hot or cold?
Mediterranean bowls can be enjoyed either hot or cold, depending on your personal preference and the specific ingredients used. For instance, roasted vegetables and proteins can be served warm, while fresh vegetables and toppings are typically served cold.
How to store and reheat
Store: Keep all components in separate airtight containers in the fridge for up to 4 days.
Reheat: Warm the protein and grains in the microwave for 1-2 minutes, then assemble with fresh veggies and dressing.
Freeze & reheat from frozen: Freeze cooked protein and grains separately for up to 3 months. Thaw overnight in the fridge, then reheat and assemble with fresh ingredients.
More Mediterranean-inspired recipes
Meal prep tools
- Grab some glass meal prep bowls to pack up your weekly lunches.
- A rice cooker is invaluable for saving time, and it cooks other grains, too!
- I get all my free-range chicken from Butcher Box, conveniently delivered to me frozen.
- Get a meat thermometer to make sure your chicken is cooked through.
Easy Mediterranean Bowl {Meal Prep}
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 lb chicken cutlets
- 1 cup arugula
- 1/2 cucumber sliced
- 1/2 cup roasted red peppers
- 1/2 red onion thinly sliced
- 1/2 cup parsley finely chopped
- 1/2 cup kalamata olives
- 1/4 cup hummus
Marinade/dressing
- 3 tbsp olive oil
- 3 tbsp lemon juice
- 2 cloves garlic minced
- 1 tbsp dried oregano
- 1/2 tsp salt
- 1/4 tsp pepper
Instructions
- Add quinoa and water to a rice cooker or pot on the stove, cooking until liquid is absorbed.
- Preheat the oven, or BBQ to 425 F, or the air fryer to 400 F for 5 minutes.
- Mix olive oil, lemon juice, garlic, oregano, salt and pepper together in a small bowl to make the dressing/marinade. Divide this mixture in half, pouring one half over the chicken in a baking dish and reserving the other half for the dressing.
- Bake chicken (discarding marinade) for 15-20 minutes, or BBQ or air fry for 12-15 minutes. Chicken should register an internal temperature of 165 F and no longer be pink inside.
- While the chicken and quinoa cooks, prep your veggie toppings. Divide quinoa, chicken, veggies and hummus among 4 large bowls, then drizzle with remaining dressing. Serve and enjoy!
Comments & Reviews
Allen W says
I made this recipe for meal prep for the work week. It was very fresh and easy to make. For myself, the only note I made was to add the arugula just before eating each day to keep it as fresh as possible. Thanks for making a very tasty and exciting bowl meal.
Taylor Stinson says
I’m so happy you enjoyed!