Quinoa bowls are the kind of meal that feel effortless yet put-together, and this Mediterranean version delivers big on flavor. Think juicy chicken, crunchy veggies, briny olives, and a creamy lemon-tahini drizzle—all layered over fluffy quinoa. It’s colorful, nutrient-packed, and easy enough for a weeknight.
You can meal prep it for lunches or serve it family-style for dinner. Most of the work is simple chopping and stirring, and the result tastes like something you’d get from a café.
Why This Recipe Works
- Balanced flavors and textures: The combo of bright lemon, creamy tahini, salty feta, and crisp veggies hits all the right notes.
- Quick-cooking base: Quinoa cooks in about 15 minutes and stays fluffy, making it perfect for bowls.
- Simple, smart seasoning: A paprika-garlic rub on the chicken adds warmth without overpowering the Mediterranean flavors.
- Make-ahead friendly: Each component can be prepped in advance and assembled when you’re ready to eat.
- Customizable: Easy to swap proteins, add more veggies, or change the dressing to fit your preferences.
Ingredients
- For the quinoa:
- 1 cup quinoa, rinsed
- 2 cups low-sodium chicken or vegetable broth (or water)
- 1/4 teaspoon salt
- For the chicken:
- 1 pound boneless, skinless chicken breasts (or thighs)
- 1 tablespoon olive oil
- 1 teaspoon smoked or sweet paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Juice of 1/2 lemon
- For the bowl toppings:
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- 1/2 small red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley or dill
- For the lemon-tahini dressing:
- 3 tablespoons tahini
- 2 tablespoons extra-virgin olive oil
- 2–3 tablespoons fresh lemon juice
- 1 small garlic clove, grated or minced
- 1–2 tablespoons water, to thin
- 1/4 teaspoon salt
- Black pepper to taste
- Optional add-ins: Roasted red peppers, artichoke hearts, avocado, arugula, toasted pine nuts.
How to Make It
- Cook the quinoa: Rinse quinoa under cold water. Add to a pot with broth and salt.
Bring to a boil, reduce to a simmer, cover, and cook 15 minutes. Turn off heat and let it sit, covered, 5 minutes. Fluff with a fork.
- Season the chicken: Pat chicken dry.
In a bowl, mix olive oil, paprika, garlic powder, oregano, salt, pepper, and lemon juice. Toss chicken to coat.
- Cook the chicken: Heat a skillet over medium-high. Add the chicken and cook 5–7 minutes per side, depending on thickness, until cooked through and juices run clear.
Rest 5 minutes, then slice.
- Chop the veggies: Halve tomatoes, dice cucumber, slice red onion, and chop herbs. Drain and halve olives.
- Make the dressing: Whisk tahini, olive oil, lemon juice, garlic, salt, and pepper. Add water a little at a time until it’s creamy and pourable.
- Assemble the bowls: Divide quinoa into bowls.
Top with sliced chicken, tomatoes, cucumber, onion, olives, and feta. Add herbs.
- Finish with dressing: Drizzle the lemon-tahini sauce over the top. Add extra lemon wedges if you like more brightness.
- Taste and adjust: Add a pinch more salt, pepper, or lemon juice as needed.
A splash of red wine vinegar can also sharpen the flavors.
Storage Instructions
- Meal prep: Store quinoa, chicken, veggies, and dressing separately for the best texture.
- Refrigeration: Quinoa and chicken keep 3–4 days in airtight containers. Chopped veggies keep 2–3 days. Dressing keeps up to 1 week.
- Reheating: Warm quinoa and chicken gently in the microwave or on the stovetop.
Add fresh toppings and dressing after reheating.
- Make-ahead tip: Quick-pickle the red onion with a splash of vinegar and pinch of salt to keep it crisp and mellow.
Why This is Good for You
- High-quality protein: Chicken provides lean protein to keep you full and support muscle health.
- Whole grains: Quinoa offers fiber and essential minerals like magnesium and iron, plus it’s naturally gluten-free.
- Heart-healthy fats: Olive oil, tahini, and olives supply monounsaturated fats that support heart health.
- Antioxidant-rich produce: Tomatoes, cucumbers, red onion, and herbs bring vitamins, antioxidants, and hydration.
- Balanced meal: Protein, complex carbs, fiber, and healthy fats make this bowl satisfying without feeling heavy.
Common Mistakes to Avoid
- Skipping the quinoa rinse: Unrinsed quinoa can taste bitter. A quick rinse removes saponins and keeps the flavor clean.
- Overcooking the chicken: Dry chicken dulls the dish. Aim for juicy slices by not overcooking and letting the meat rest before slicing.
- Underseasoning: Grains and chicken need salt and acid.
Taste as you go and finish with lemon or vinegar.
- Watery dressing: Add water to tahini slowly. It should be creamy and cling to the ingredients.
- Assembling hot: Let quinoa cool slightly before adding tender greens or herbs so they don’t wilt.
Variations You Can Try
- Greek-inspired: Add roasted red peppers, artichoke hearts, and a sprinkle of dried oregano with a red wine vinegar splash.
- Herb-forward: Swap parsley for dill and mint, and stir chopped herbs directly into the quinoa with a drizzle of olive oil.
- Spicy twist: Add a pinch of Aleppo pepper or red pepper flakes to the chicken rub and the dressing.
- Veggie-heavy: Roast zucchini, eggplant, and cherry tomatoes, then add them warm over the quinoa.
- Different protein: Use grilled shrimp, salmon, or chickpeas for a pescatarian or vegetarian option.
- Dairy-free: Skip the feta and add avocado or a spoon of hummus for creaminess.
- Grain swap: Use farro, bulgur, or brown rice if you don’t have quinoa on hand.
FAQ
Can I use rotisserie chicken?
Yes. Shred or slice rotisserie chicken and warm it gently.
Season with a squeeze of lemon and a pinch of paprika to tie it into the flavors.
How do I keep the red onion from overpowering the bowl?
Slice it thin and soak in cold water for 10 minutes, or quick-pickle with vinegar and salt. This softens the bite while keeping the crunch.
What if I don’t like tahini?
Use a simple lemon-olive oil vinaigrette or a yogurt-garlic sauce. Both pair well with the Mediterranean flavors.
Can I make this gluten-free?
It already is, as long as your broth and seasonings are certified gluten-free.
Always check labels if you’re sensitive.
How can I add more veggies?
Layer in arugula, spinach, or chopped romaine. Roasted veggies like peppers, zucchini, and cauliflower also work beautifully.
Is quinoa supposed to be slightly crunchy?
Properly cooked quinoa is tender with a tiny pop. If it’s crunchy, add a few tablespoons of water, cover, and steam on low for 2–3 more minutes.
Can I grill the chicken instead?
Absolutely.
Grill over medium-high heat for 4–6 minutes per side, depending on thickness. Rest before slicing.
What’s a good substitute for feta?
Try crumbled goat cheese for tang and creaminess, or chopped marinated mozzarella for a milder option.
Wrapping Up
This Mediterranean Quinoa Bowl with Chicken is the kind of meal you’ll want on repeat—fresh, colorful, and deeply satisfying. It comes together with simple steps and everyday ingredients, yet it tastes restaurant-level.
Prep the parts ahead, mix and match toppings, and make it your own. With bright lemon, tender chicken, and a creamy tahini drizzle, every bite feels balanced and bold. Enjoy it for lunch, dinner, or a week of easy meals.
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