Lunch

Healthy Mediterranean Chicken Bowl

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Craving a fresh, wholesome meal that’s packed with flavor? Let me introduce you to my Healthy Mediterranean Chicken Bowl, a vibrant dish that combines tender honey harissa chicken, a crisp Greek salad, creamy tzatziki sauce, and fluffy quinoa. This bowl is perfect for lunch, dinner, or meal prep—it’s full of protein, fiber, and bold Mediterranean flavors that satisfy without feeling heavy.

Whether you’re looking for a quick weeknight dinner or a healthy meal prep option, this bowl hits all the right notes: spicy, sweet, tangy, and refreshing, all in one colorful bowl.

Ingredients List

Honey Harissa Chicken

  • 1 1/2 lbs. chicken breast or thighs

  • 2 tablespoons harissa paste (add more if you like it spicy)

  • 2 tablespoons honey

  • 1/2 to 1 teaspoon salt

  • 1/2 teaspoon black pepper

Greek Salad

  • 1 pint grape tomatoes, halved lengthwise

  • 1 hot house cucumber (or mini cucumbers), sliced

  • 1/4 cup sliced red onion

Tzatziki Sauce

  • 1 1/2 cups Greek yogurt

  • 2 tablespoons extra virgin olive oil

  • 1 tablespoon lemon juice

  • 1 tablespoon red wine vinegar

  • 1 to 1 1/2 teaspoons salt

  • 1 tablespoon fresh dill (or 1 teaspoon dried dill)

  • 3 garlic cloves, minced

  • 1 cucumber, grated

Grains and Garnish

  • 1 1/2 cups quinoa, cooked

  • Feta cheese (optional)

  • 8 to 12 fresh mint leaves, chopped

Required Kitchen Tools

Making this Mediterranean bowl is easier with the right tools. Here’s what I always keep on hand:

  1. Mixing Bowls: For marinating the chicken, mixing the salad, and preparing tzatziki.

  2. Baking Sheet or Grill Pan: Perfect for cooking the chicken evenly.

  3. Medium Saucepan: For cooking the quinoa to fluffy perfection.

  4. Grater: To grate the cucumber for the tzatziki sauce.

  5. Sharp Knife and Cutting Board: Essential for chopping vegetables and herbs.

Having these tools ready makes the cooking process smooth and stress-free.

Preparing the Honey Harissa Chicken

The chicken is the star of this bowl—spicy, sweet, and juicy.

Marinating the Chicken

  1. In a medium bowl, combine the harissa paste, honey, salt, and pepper.

  2. Toss the chicken in the mixture, ensuring each piece is coated evenly.

  3. Cover and let it marinate in the refrigerator for at least 30 minutes. If you have more time, I like to marinate it for 2–3 hours for maximum flavor.

Cooking the Chicken

You can either bake or grill the chicken:

  • Oven: Preheat to 400°F. Place the marinated chicken on a baking sheet lined with parchment paper. Bake for 20–25 minutes, flipping halfway, until the chicken reaches an internal temperature of 165°F.

  • Grill: Preheat your grill to medium-high heat. Grill chicken for 5–6 minutes per side until cooked through and slightly charred.

Once cooked, let the chicken rest for 5 minutes before slicing it into bite-sized pieces.

Preparing the Greek Salad

A crisp Greek salad brings brightness to the bowl:

  1. Combine halved grape tomatoes, sliced cucumber, and red onion in a medium bowl.

  2. Optional: drizzle with a teaspoon of olive oil and a pinch of salt for extra flavor.

  3. Toss gently to combine and set aside while you prepare the tzatziki.

Making the Tzatziki Sauce

The creamy, garlicky tzatziki is what ties the bowl together:

  1. Grate the cucumber and squeeze out excess water using a clean kitchen towel.

  2. In a mixing bowl, combine Greek yogurt, olive oil, lemon juice, red wine vinegar, salt, dill, and minced garlic.

  3. Stir in the grated cucumber. Adjust salt or lemon juice to taste. Chill until ready to serve.

Cooking the Quinoa

Quinoa adds a hearty base to this bowl:

  1. Rinse 1 1/2 cups quinoa under cold water to remove any bitterness.

  2. In a medium saucepan, combine quinoa with 3 cups water (or low-sodium chicken broth for extra flavor).

  3. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit for 5 minutes, then fluff with a fork.

Assembling the Mediterranean Chicken Bowl

  1. Start with a scoop of fluffy quinoa as the base.

  2. Arrange slices of honey harissa chicken on one side.

  3. Add a portion of the Greek salad and a dollop of tzatziki.

  4. Sprinkle chopped fresh mint leaves and optional feta cheese on top.

  5. Serve immediately and enjoy!

Serving Suggestions

This Mediterranean chicken bowl is versatile:

  • Meal Prep: Prepare all components and store in airtight containers for 3–4 days in the fridge. Assemble when ready to eat.

  • Side Options: Serve with warm pita bread, roasted vegetables, or a sprinkle of toasted pine nuts.

  • Make it Spicy: Add extra harissa to the chicken or drizzle some harissa oil over the assembled bowl.

Storage Instructions

Refrigerator

Store chicken, quinoa, salad, and tzatziki separately in airtight containers for up to 3–4 days. Combine them just before serving for the freshest taste.

Freezing

You can freeze cooked quinoa and chicken separately for up to 2 months. Tzatziki and salad are best fresh and shouldn’t be frozen.

Conclusion

This Healthy Mediterranean Chicken Bowl is my go-to recipe when I want a meal that’s nutritious, flavorful, and visually stunning. The combination of spicy honey harissa chicken, crisp salad, creamy tzatziki, and fluffy quinoa is unbeatable. Perfect for quick weeknight dinners or meal prep, this bowl proves that healthy eating doesn’t have to be boring.

With a few simple steps and fresh ingredients, you can enjoy a Mediterranean-inspired feast right at home—full of flavor, texture, and wholesome goodness. Give it a try and savor every bite!

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