Mediterranean Grilled Chicken & Quinoa Bowl

Looking for a healthy lunch recipe that’s flavorful, satisfying, and easy to make? This Mediterranean grilled chicken and quinoa bowl combines juicy marinated chicken, fluffy quinoa, fresh vegetables, and a creamy tzatziki drizzle. It’s the perfect protein-packed lunch idea that can be meal-prepped ahead of time and enjoyed all week.

Serves: 4   |   Prep Time: 20 mins   |   Total Time: 40 mins

Why This Mediterranean Lunch Bowl is Perfect

This healthy Mediterranean bowl recipe is packed with lean protein, fiber-rich grains, and colorful vegetables. It’s inspired by the heart-healthy Mediterranean diet, which emphasizes whole foods, olive oil, and fresh herbs. Not only is this bowl delicious, but it’s also nutritionally balanced — making it ideal for lunch, dinner, or meal prep.

Key Benefits

• Protein-packed: Chicken and quinoa keep you full for hours.
• Gluten-free: Naturally made with wholesome, gluten-free ingredients.
• Meal-prep friendly: Perfect for making ahead and storing.
• Mediterranean diet approved: Olive oil, herbs, and veggies make it nutrient-dense.
• Customizable: Add or swap vegetables and sauces to your taste.

Ingredients You’ll Need

For the Grilled Chicken

• 2 large chicken breasts, sliced in half lengthwise
• 3 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp lemon juice
• 1 tsp dried oregano
• 1 tsp paprika
• Salt & black pepper to taste

For the Quinoa Base

• 1 cup uncooked quinoa
• 2 cups water or vegetable broth
• Pinch of salt

For the Vegetables

• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, thinly sliced
• 1 red bell pepper, diced
• ½ cup Kalamata olives, pitted and halved
• ¼ cup fresh parsley, chopped

For the Tzatziki Sauce

• 1 cup Greek yogurt
• ½ cucumber, grated and squeezed dry
• 1 clove garlic, minced
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 tbsp fresh dill, chopped
• Salt to taste

Step-by-Step Instructions

1. Marinate the Chicken

1. In a bowl, mix olive oil, garlic, lemon juice, oregano, paprika, salt, and pepper.
2. Add chicken, coat well, and marinate for at least 15 minutes (up to overnight for best flavor).

2. Cook the Quinoa

3. Rinse quinoa under cold water.
4. Combine quinoa, water (or broth), and a pinch of salt in a pot. Bring to a boil.
5. Reduce heat, cover, and simmer for 15 minutes until fluffy. Set aside.

3. Grill the Chicken

6. Heat a grill pan or skillet over medium-high heat.
7. Cook chicken 4–5 minutes per side until golden and cooked through.
8. Let rest for 5 minutes before slicing.

4. Make the Tzatziki

9. Mix Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, dill, and salt.
10. Stir until creamy. Chill until ready to use.

5. Assemble the Bowls

11. Divide quinoa into bowls.
12. Top with sliced grilled chicken, fresh vegetables, and olives.
13. Drizzle with tzatziki sauce and sprinkle with parsley.

Expert Tips

• Meal prep: Store components separately in the fridge and assemble fresh.
• Make it vegetarian: Replace chicken with roasted chickpeas or grilled halloumi.
• Grain swap: Try brown rice, farro, or couscous instead of quinoa.
• Extra flavor: Add roasted garlic or sun-dried tomatoes to the mix.

Variations & Flavor Ideas

• Greek Bowl: Add feta cheese and roasted zucchini.
• Spicy Bowl: Add harissa paste or chili flakes.
• Vegan Bowl: Use dairy-free yogurt for tzatziki and tofu instead of chicken.
• Low-carb Bowl: Swap quinoa for cauliflower rice.

Health Benefits

This protein-packed lunch bowl is full of nutrients:

• Chicken: Lean protein supports muscle health.
• Quinoa: Complete protein with all 9 essential amino acids.
• Vegetables: High in vitamins, antioxidants, and fiber.
• Olive oil: Heart-healthy fats that reduce inflammation.

Serving Suggestions

This Mediterranean quinoa lunch bowl can be enjoyed as:

• A quick weekday lunch
• A light but filling dinner
• A meal-prep option for busy weeks
• A healthy dish for picnics and gatherings

Storage & Meal Prep

Store each component separately in airtight containers. Chicken lasts 3–4 days in the fridge. Quinoa lasts 5 days. Vegetables stay fresh for 2–3 days. Tzatziki is best within 2 days.

Nutrition (per serving, approx.)

• Calories: 480 kcal
• Protein: 36 g
• Carbs: 38 g
• Fat: 18 g
• Fiber: 6 g

Frequently Asked Questions

Can I make this bowl vegetarian?

Yes! Swap the chicken for roasted chickpeas, lentils, or halloumi cheese.

What can I use instead of quinoa?

Brown rice, couscous, bulgur, or farro all work well.

Can I meal-prep this recipe?

Absolutely. Cook everything ahead, store separately, and assemble before eating.

Is this Mediterranean bowl gluten-free?

Yes, quinoa is naturally gluten-free. Just check your spices and yogurt for hidden gluten.

Final Thoughts

This Mediterranean grilled chicken & quinoa bowl is more than just a healthy lunch recipe — it’s a flavorful, balanced, and customizable meal that fits into busy lifestyles. Packed with lean protein, whole grains, and fresh vegetables, it’s the perfect easy lunch idea for anyone looking to eat better without sacrificing taste.