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High Protein Mediterranean Chicken Bowl
⏱ Quick Recipe Overview
- Category: Main Dish
- Cuisine: Mediterranean Inspired / Healthy
- Servings: 2
- Serving Size: Approximately 350g
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Best For: Lunch, dinner, meal prep
- Health Focus: High protein, balanced meal, healthy diet
🍲This High Protein Mediterranean Chicken Bowl is a healthy and filling meal made with grilled chicken, quinoa, fresh vegetables, and a light yogurt dressing.
First, it gives you strong protein from chicken. Then, quinoa adds gentle carbs and fiber, while fresh vegetables bring colour and crunch. In addition, the yogurt dressing keeps the bowl creamy without making it too heavy.
In Sri Lankan homes, we are used to rice and curry meals. However, this bowl gives a lighter way to enjoy chicken while still feeling full. As a result, it works well for healthy food lovers, meal prep, and anyone trying to follow a balanced healthy diet.
Chicken breast is widely known as a lean protein source, with around 31g protein per 100g. Cooked quinoa adds around 120 calories and 4g protein per 100g. Plain nonfat Greek yogurt provides around 10g protein per 100g, making it useful for a lighter dressing.
🥗 Nutrition Information
| Nutrient | Amount |
|---|---|
| Calories | 480 kcal |
| Protein | 42 g |
| Carbohydrates | 38 g |
| Fat | 18 g |
| Fiber | 7 g |
| Sugar | 6 g |
| Sodium | 550 mg |
Values are estimated and may vary depending on ingredients, portion size, and dressing amount.
🛑 Allergy Overview
| Category | Status | Notes |
|---|---|---|
| Gluten | ✅ Safe | No wheat ingredients if quinoa is used |
| Dairy | ❌ Contains | Greek yogurt used |
| Nuts | ✅ Safe | No nuts used |
| Eggs | ✅ Safe | Not used |
| Soy | ✅ Safe | No soy sauce used |
🔁 Allergy Substitutes
- Use dairy-free yogurt instead of Greek yogurt
- Use rice instead of quinoa if preferred
- Use lemon and olive oil dressing for a dairy-free option
- Check packaged ingredients for hidden allergens
✅ Diet Compatibility
| Diet Type | Suitable? | Notes |
|---|---|---|
| High Protein | ✅ Yes | Chicken and yogurt add protein |
| Weight Loss | ✅ Yes | Good with portion control |
| Keto | 🤷Possible | Skip quinoa |
| Gluten Free | ✅ Yes | Use quinoa |
| Dairy Free | 🤷Possible | Change dressing |
| Meal Prep | ✅ Yes | Keep dressing separate |
🛒 Ingredients
For the Chicken
- 300g boneless chicken breast
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 2 cloves garlic
- Salt to taste
½ tsp Pepper Crushed Add To Cart
½ tsp Paprika Powder Add To Cart
½ tsp Cumin Powder Add To Cart
For the Bowl
- 1 cup cooked quinoa
- 1 cup cucumber, chopped
- 1 cup cherry tomatoes, halved
- ½ cup red onion, sliced
- ½ cup lettuce or mixed greens
- ¼ cup cooked chickpeas
- 1 tbsp chopped parsley or coriander
For the Yogurt Dressing
- ½ cup Greek yogurt
- 1 tbsp lemon juice
- 1 small garlic clove, grated
- ½ tsp black pepper
- Salt to taste
- 1 tsp olive oil
½ tsp Pepper Powder Add To Cart
🌿 Ingredient Health Insights
First, chicken gives this bowl its main protein.
In addition, quinoa adds fiber, energy, and balance.
Meanwhile, fresh vegetables bring vitamins, freshness, and crunch.
Finally, Greek yogurt adds creaminess and extra protein without needing a heavy sauce.
🍳 Method
First, mix chicken with olive oil, lemon juice, garlic, black pepper, paprika, cumin, and salt.
Then, heat a pan on medium flame and cook the chicken until golden and fully cooked.
Meanwhile, prepare the bowl with quinoa, cucumber, tomatoes, onion, greens, and chickpeas.
Next, mix Greek yogurt, lemon juice, garlic, black pepper, salt, and olive oil to make the dressing.
Finally, place the chicken over the bowl, drizzle the dressing, and finish with parsley or coriander.
💡 One Simple Secret
Let the cooked chicken rest for a few minutes before adding it to the bowl. This keeps the chicken soft, juicy, and more flavourful.
🔬 Ingredient Level Insights
- Chicken → high protein
- Quinoa → fiber and healthy carbs
- Greek yogurt → dairy and protein
- Lemon → freshness
- Olive oil → healthy fat
- Vegetables → vitamins and crunch
🍽 When to Serve This
This bowl is perfect for:
- Healthy lunch
- Light dinner
- Meal prep
- Post-workout meal
It also works well when you want a filling healthy diet meal without making a heavy curry or rice dish.
❄️ Storage & Reheating
- Refrigerate up to 2 days
- Store dressing separately
- Reheat only chicken and quinoa
- Add fresh vegetables before serving
🔥 Important Notes
- Do not overcook the chicken
- Keep dressing separate for meal prep
- Use cooked and cooled quinoa for better texture
- Adjust salt carefully if using packaged ingredients
Frequently Asked Questions
Is High-Protein Mediterranean Chicken Bowl healthy?
Yes, it is a balanced healthy meal with protein, vegetables, fiber, and good fats.
Is this bowl good for weight loss?
Yes, it can support weight loss when served in the right portion.
Can I make this gluten free?
Yes, use quinoa and check all packaged ingredients.
Can I make this dairy free?
Yes, replace Greek yogurt with dairy-free yogurt or lemon olive oil dressing.
Can I use rice instead of quinoa?
Yes, you can use brown rice, red rice, or white rice.
Can I prepare this ahead?
Yes, keep chicken, quinoa, vegetables, and dressing separately until serving.
❤️ A Simple Closing Thought
A healthy meal does not have to feel boring. This High-Protein Mediterranean Chicken Bowl is simple, fresh, and filling, with enough flavour to enjoy any day of the week.
It is the kind of bowl that helps you eat better without making food feel complicated.
