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Healthy Low Calorie Mediterranean Chicken Bowls - Fresh, Bright, and Satisfying

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1 lb (450 g) boneless, skinless chicken breasts or thighs, trimmed
  • Marinade: 1 tbsp olive oil, juice of 1 lemon, 3 cloves garlic (minced), 1 tsp dried oregano, 1/2 tsp ground cumin, 1/2 tsp smoked paprika, 1/2 tsp salt, 1/4 tsp black pepper
  • Base: 2 cups cooked cauliflower rice or 1 cup cooked quinoa (for a slightly higher-calorie, higher-fiber option)
  • Veggies: 1 cup cherry tomatoes (halved), 1 cup cucumber (diced), 1/3 cup red onion (thinly sliced), 1 cup arugula or chopped romaine
  • Extras: 1/4 cup Kalamata olives (pitted, halved), 1/4 cup crumbled feta
  • Yogurt Sauce: 3/4 cup plain nonfat Greek yogurt, 1 tbsp lemon juice, 1 tsp olive oil, 1 small garlic clove (grated), 1 tbsp chopped fresh dill or parsley, pinch of salt and pepper
  • Optional adds: Sliced pepperoncini, roasted red peppers, chopped fresh mint, a sprinkle of sumac, or a drizzle of balsamic reduction

Method
 

  1. Marinate the chicken: In a bowl, combine olive oil, lemon juice, garlic, oregano, cumin, smoked paprika, salt, and pepper. Add chicken and coat well. Let it rest for at least 20–30 minutes, or up to 8 hours in the fridge.
  2. Make the yogurt sauce: Stir together Greek yogurt, lemon juice, olive oil, grated garlic, dill or parsley, salt, and pepper. Adjust lemon and salt to taste. Chill until ready to use.
  3. Prep your base: If using cauliflower rice, sauté in a skillet with a little olive oil and a pinch of salt for 3–5 minutes until just tender. If using quinoa, cook according to package instructions and fluff with a fork.
  4. Cook the chicken: Heat a grill pan or skillet over medium-high. Cook chicken 4–6 minutes per side, depending on thickness, until juices run clear and it reaches 165°F (74°C). Rest 5 minutes, then slice.
  5. Prep the veggies: Halve tomatoes, dice cucumber, slice red onion, and wash and dry your greens. Pat olives dry to avoid watering down the bowl.
  6. Assemble the bowls: Add cauliflower rice or quinoa to the bottom. Top with greens, chicken slices, tomatoes, cucumber, onion, and olives. Sprinkle with feta.
  7. Finish with sauce: Spoon the lemon-garlic yogurt sauce over the top. Add fresh herbs and a squeeze of lemon if you like.
  8. Season and serve: Taste and add a pinch of salt, pepper, or a dash of sumac. Serve immediately.