# Mediterranean Chicken Grain Bowls

> To make Mediterranean chicken grain bowls, marinate chicken thighs in lemon, garlic, oregano and olive oil, then cook in a skillet for 5-6 minutes per side to 74°C (165°F). Serve sliced over quinoa with cucumber, tomatoes, red cabbage, olives and feta, topped with a lemon garlic yogurt sauce. Each bowl has about 35 g of protein.

Source: https://www.savourrecipes.com/recipe/mediterranean-chicken-grain-bowls
Author: Cookwithmrdots | Published: Jun 24, 2026 | Updated: Sep 5, 2026
Categories: Healthy Recipes, Chicken Recipes
Collections: Meal Prep Recipes, Spring Recipes
Tags: High Protein, Meal Prep, Make Ahead, Gluten Free

Bright, crunchy and filling, these bowls are our go-to for weekday lunches. Make the chicken, quinoa and sauce on Sunday, then build a fresh bowl in two minutes each day.

## Key facts

- Prep time: 20 mins
- Cook time: 20 mins
- Total time: 40 mins
- Yield: 4 servings
- Difficulty: Easy
- Cuisine: Mediterranean
- Method: Pan searing
- Calories: 520 per serving

## Ingredients

### Chicken

- 600 g boneless, skinless chicken thighs
- 2 tbsp olive oil, divided
- 2 tbsp lemon juice
- 2 cloves garlic, grated
- 2 tsp dried oregano
- 1 tsp smoked paprika
- 1 tsp salt
### Bowls

- 1 cup dry quinoa, rinsed
- 1 English cucumber, diced
- 1 1/2 cups cherry tomatoes, halved
- 1 1/2 cups red cabbage, finely shredded
- 1/3 cup kalamata olives, halved
- 100 g feta, crumbled
### Yogurt sauce

- 3/4 cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 clove garlic, grated
- 1 tbsp fresh dill, chopped
- 1/4 tsp salt

## Equipment

- Large skillet
- Medium saucepan
- Mixing bowls

## Instructions

1. **Marinate the chicken.** Mix 1 tbsp olive oil with the lemon juice, garlic, oregano, paprika and salt. Toss the chicken in the marinade and set aside for 10 minutes while you cook the quinoa (or refrigerate up to 24 hours).
2. **Cook the quinoa.** Bring the quinoa and 2 cups of water to a boil, cover, lower the heat and simmer for 15 minutes. Remove from the heat and let it steam, covered, for 5 minutes, then fluff with a fork.
3. **Cook the chicken.** Heat the remaining olive oil in a skillet over medium-high heat. Cook the chicken for 5-6 minutes per side until browned and 74°C (165°F) inside. Rest for 5 minutes, then slice.
4. **Make the yogurt sauce.** Stir together the yogurt, lemon juice, garlic, dill and salt. Thin with a spoonful of water if you want a drizzling consistency.
5. **Build the bowls.** Divide the quinoa between 4 bowls or containers. Top with the chicken, cucumber, tomatoes, cabbage, olives and feta, and add a generous spoonful of yogurt sauce.

## Tips

- For meal prep, keep the yogurt sauce in a small separate container so the bowls stay crisp.
- Cool the quinoa and chicken completely before packing to keep them fresh longer.
- Rinse quinoa well before cooking to remove its natural bitter coating.

## Variations

- Swap the chicken for a can of rinsed chickpeas roasted with the same spices for a vegetarian bowl.
- Use brown rice, farro or couscous instead of quinoa (farro and couscous contain gluten).
- Add hummus, pickled red onion or roasted red peppers.

## Storage

- Fridge: Packed bowls keep for up to 4 days in airtight containers; store the sauce separately.
- Freezer: Freeze the cooked chicken and quinoa (not the vegetables) for up to 2 months.
- Reheat: Eat cold, or warm the chicken and quinoa for 1-2 minutes in the microwave before adding the fresh toppings.

## Nutrition per serving (estimate)

| Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|
| 520 | 35 g | 36 g | 25 g |

## Frequently asked questions

### How long do chicken grain bowls last in the fridge?

Up to 4 days in airtight containers. Keep the yogurt sauce separate and add it just before eating.

### Can I eat these bowls cold?

Yes. They are designed to be eaten cold or at room temperature, which makes them ideal for packed lunches.

### How much protein is in each bowl?

About 35 g per bowl, from the chicken, quinoa, Greek yogurt and feta.

### Can I use chicken breasts?

Yes. Pound them to an even thickness and cook for 5-6 minutes per side until they reach 74°C (165°F). Thighs stay juicier in the fridge over several days.