I’m not gonna liethis Mediterranean Chicken and Quinoa Bowl has been on repeat in my kitchen lately. It’s one of those meals that hits all the right notes: juicy grilled chicken, herby sun-dried tomato marinade, fresh veggies, and fluffy quinoa to soak it all up. It’s got big flavor, solid protein, and just the right amount of good-for-you vibes. Oh, and the best part? It comes together in about 30 minutes. Total win.
I used to think meal prep was just sad chicken and plain rice in identical containers all week. Boring. But I decided to challenge myselfmake something I’d actually look forward to eating by day three. Enter this Mediterranean Chicken and Quinoa Bowl. It’s colorful, full of flavor, and doesn’t make me feel like I’m stuck in food Groundhog Day. Plus, it packs up like a champ. So if you’ve ever stared at your fridge and sighed at the idea of “another lunch,” trust methis bowl might just change your whole meal prep game.
Try my One-Pot Paprika, Chicken and Orzo recipe.
Why You’ll Love This Recipe
→ Big flavor, zero fuss – That sun-dried tomato marinade brings serious flavor without any fancy steps.
→ High-protein goodness – With 41g of protein per serving, it’ll keep you full and fueled.
→ Meal prep friendly – Makes awesome leftovers, so you’re winning at lunch for the next day or two.
→ Fresh + colorful – It looks as good as it tastes, thanks to all those bright veggies.
→ Naturally gluten and dairy free – No swaps needed, it’s already good to go for most dietary needs.
→ Ready in 30 minutes – Perfect for busy weeknights when you want something homemade and fast.
Try my Lemon Rosemary Chicken recipe.
What You’ll Need To Make
→ Quinoa: This little supergrain is packed with protein and fiber, making it a perfect base for any healthy meal. It’s light but filling- kind of like the MVP of your plate.
→ Chicken: Boneless, skinless chicken breasts give you lean protein without the fuss. Grilled to perfection, they add a juicy, savory kick to the bowl.
→ Sun-dried Tomatoes: These little guys bring all the bold Mediterranean flavor you want. Sweet, tangy, and a bit earthy, they make the marinade pop like nothing else.
→ Red Bell Pepper: Sweet, crunchy, and loaded with vitamin C, this pepper not only adds a nice crunch but also boosts the freshness of the dish.
→ Baby Spinach: Light and leafy, this spinach is an easy way to sneak in some greens without overwhelming the flavors. Plus, it cooks down so well, you won’t even notice you’re eating your veggies!
→ Cherry Tomatoes: These juicy little tomatoes bring a burst of freshness and color to the dish, adding that perfect balance of sweet and tangy.
NOTE: For measurements and rest of the ingredients check the recipe card below.
What You’ll Need To Do
Time required: 30 mins
Alright, let’s get this bowl of goodness going!
1| First upquinoa time! Cook it up just like the package says. Once it’s fluffy and done, set it aside to chill while we handle the rest.
2| Next, flavor bomb incoming! In a blender or food processor, toss in the sun-dried tomatoes, garlic, oregano, a tablespoon of olive oil, paprika, a pinch of salt, and a little black pepper. Blend it all up until smooth and saucy.
3| Marinade magic. Rub that tasty tomato mixture all over your chicken breasts and let them soak it in for about 10 minutes. Trust me, it’s worth the wait.
4| Time to sizzle. Heat a grill pan (or skillet) over medium heat. Cook the chicken for about 7–8 minutes per side, or until it’s golden on the outside and fully cooked through.
5| Veggie boost! Toss the diced bell pepper, spinach, and halved cherry tomatoes into the same pan. Let them cook for about 5 minutes, just until they soften up and get a little char. Add salt and pepper to taste.
6| Bring it all together. Stir the grilled veggies into your cooked quinoa. Slice up the chicken, lay it on top, and if you’re feeling fancy, give it a drizzle of olive oil before serving.
BoomMediterranean magic in a bowl! 💥
Glycemic Index: 50 (Medium) Glycemic Load: 29 (Moderate)
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Recipe Swaps & Creative Tweaks
1| Chicken Swap: Swap out the chicken for grilled shrimp, tofu, or even chickpeas if you’re looking for a plant-based version.
2| Quinoa Alternatives: Not a fan of quinoa? No problem! Try using brown rice, couscous, or farro for a different texture but still plenty of nutrition.
3| Spinach Switch: If spinach isn’t your thing, toss in some arugula for a peppery kick, or use kale for a heartier green.
4| Tomato Variety: Not into cherry tomatoes? You can sub them with diced cucumbers or roasted red peppers for a crunchy twist.
5| Add Some Cheese: Want to add a bit of richness? Try feta cheese (if dairy is okay) or goat cheese for that classic Mediterranean vibe.
6| Make it Spicier: Add a bit of crushed red pepper flakes or a drizzle of harissa sauce if you like a little extra heat to kick things up.
7| Swap the Dressing: Want a different dressing? A simple lemon-tahini dressing or yogurt-based tzatziki would work wonders here.
8| Boost the Veggies: Throw in some olives, artichoke hearts, or zucchini to mix up the veggie game and make it even more Mediterranean.
Try my Tomato and Chicken Quiche recipe.
Helpful Tips for Success
→ Cook quinoa in broth: For extra flavor, cook your quinoa in chicken broth (or vegetable broth for a vegan version) instead of water. It’ll add a savory depth that pairs perfectly with the other ingredients.
→ Marinate the chicken longer: If you’ve got some extra time, let the chicken marinate for 30 minutes or even overnight. The longer it sits in that sun-dried tomato marinade, the more flavorful it’ll be.
→ Rest the chicken: After cooking the chicken, let it rest for a few minutes before slicing. This helps it stay juicy and tender.
→ Use a grill pan for those perfect grill marks: If you’ve got a grill pan, use it! Those grill marks aren’t just for looksthey add a smoky flavor that makes the chicken even more delicious.
→ Make extra quinoa: Double the quinoa and keep the leftovers for another meal. It works great as a base for salads or bowls later in the week!
→ Don’t skip the seasoning: The seasoning on the veggies makes a huge difference, so make sure to sprinkle a little extra salt and pepper on them as they cook. You can also add a pinch of oregano or thyme to enhance the Mediterranean vibe.
→ Customize the toppings: Top your bowl with your favorite ingredients, like avocado slices, a sprinkle of sesame seeds, or a handful of parsley for a fresh finish.
→ Meal prep like a pro: This recipe is perfect for meal prepping! You can grill the chicken and cook the quinoa ahead of time, then just assemble the bowl when you’re ready to eat.
Try my Green Cilantro-Lime Chicken Salad recipe.
Budget-Friendly Tips for This Recipe
1| Use Frozen Chicken: Instead of fresh chicken breasts, try frozen chicken. It’s often much cheaper and lasts longer in your freezer. Just be sure to thaw it properly before cooking!
2| Opt for Bulk Quinoa: Buying quinoa in bulk can save you a lot of money in the long run. It’s also great to have on hand for future meals!
3| Substitute with Regular Tomatoes: Instead of cherry tomatoes, use regular tomatoes. They’re often cheaper and can be diced up to mimic the smaller variety.
4| Use Dried Herbs: Dried oregano and paprika are affordable pantry staples and last a long time. Instead of fresh, dried herbs can be just as flavorful and much cheaper.
5| Swap Spinach for Frozen Veggies: Instead of fresh baby spinach, go for frozen spinach. It’s usually less expensive and can be stored for longer, plus you won’t need to worry about wilting!
6| Skip the Sun-Dried Tomatoes: If sun-dried tomatoes are out of your budget, try tomato paste or canned tomatoes mixed with a bit of olive oil and garlic. It gives you a similar flavor at a fraction of the price.
7| Buy Store Brand: When shopping for pantry staples like olive oil, spices, and quinoa, choose store brands. They often offer the same quality at a lower price.
8| Bulk Up with More Veggies: If you want to make the recipe stretch further, add more budget-friendly veggies like zucchini, cucumbers, or carrots. They’re great for adding volume without breaking the bank.
9| DIY Marinade: Instead of buying a pre-made marinade, make your own! It’s super easy and affordablejust olive oil, herbs, and a bit of lemon juice or vinegar will do the trick.
Diet-Friendly Variations
It is possible to make Keto, Low Carb, and Paleo versions of the Mediterranean Chicken and Quinoa Bowl!
Here’s how you can adjust the recipe for each:
🥑 Keto Version
Since quinoa is relatively high in carbs, here’s how you can make it Keto-friendly:
- Swap quinoa for cauliflower rice: This is a great low-carb alternative that’ll still give you that “rice” texture without the carbs.
- Skip the tomatoes or reduce the amount: Tomatoes do contain some carbs, so reduce the amount used or switch to a lower-carb option like zucchini.
- Use a low-carb dressing: If you’re drizzling olive oil, try adding some lemon juice, and spices to create a tangy dressing that stays Keto-friendly. Avoid adding any sweeteners or high-carb dressings.
🥩 Low Carb Version
For a Low Carb version, you’ll want to reduce carbs without diving all the way into Keto:
- Use cauliflower rice instead of quinoa: Like the Keto version, cauliflower rice is a low-carb substitute that’s still light and flavorful.
- Cut back on the red bell peppers: While not as carb-heavy as quinoa, bell peppers still have some carbs. Use half of what the recipe calls for or replace with zucchini for fewer carbs.
- Replace sun-dried tomatoes: While they’re delicious, sun-dried tomatoes can be higher in sugar. Try fresh tomatoes or skip them entirely for a lower-carb option.
🥥 Paleo Version
To make this recipe Paleo-friendly, the main thing to focus on is removing any processed ingredients and grains:
- Substitute quinoa with cauliflower rice or zucchini noodles: Since grains like quinoa are not allowed on a Paleo diet, cauliflower rice or spiralized zucchini will work as great alternatives.
- Skip the sun-dried tomatoes: Sun-dried tomatoes often have added sugar or preservatives. Use fresh tomatoes or go without.
- Olive oil for cooking: Stick to olive oil or avocado oil for cooking and the marinade, as these are Paleo-approved fats.
- No dairy: If you’re adding any dairy (like feta), skip it or use a dairy-free option such as coconut milk-based cheese or leave it out entirely.
Serving Ideas
1| Serve it in a wrap: Stuff the chicken, quinoa, and veggies into a warm gluten-free tortilla or lettuce wrap for a handheld versionperfect for on-the-go meals!
2| Make it a salad bowl: Skip the warm veggies and serve everything over a bed of fresh greens like romaine or arugula. Add a light lemon vinaigrette for extra zing.
3| Top with extras: Want a flavor boost? Add sliced avocado, kalamata olives, or a sprinkle of toasted pine nuts or seeds for crunch.
4| Drizzle with sauce: A little tahini sauce, tzatziki (if dairy’s okay), or a lemon-garlic vinaigrette can take this bowl to the next level.
5| Serve cold: This bowl also tastes great coldperfect for summer lunches or quick meal prep. Just assemble and chill!
6| Turn it into a platter: Arrange the components separately on a big plate or board and let everyone build their own bowl. Great for family-style or entertaining!
7| Add a fried or poached egg: For a brunchy twist, top your bowl with an eggit adds richness and turns it into a super hearty meal.
Try my Slow Cooker Honey Teriyaki Chicken and Rice recipe.
🍷 Alcoholic Pairings
- Crisp White Wine – A chilled Sauvignon Blanc or Pinot Grigio pairs beautifully with the fresh herbs and grilled chicken. Light, zesty, and super refreshing!
- Rosé – Dry rosé is a winner here. It’s fruity but not too sweetperfect for those Mediterranean vibes.
- Light Beer – A wheat beer or a pilsner keeps things light and doesn’t overpower the flavors of the dish.
- Sparkling Wine – A glass of Prosecco or Brut Champagne can add a touch of bubbly fun to your bowl night.
🥤 Non-Alcoholic Pairings
- Sparkling Lemon Water – Keep it simple and classy with some sparkling water + a squeeze of lemon or lime. Refreshing and perfect for cutting through the richness of the marinade.
- Iced Mint Tea – Brew some peppermint or spearmint tea, chill it, and pour over ice. It’s super light, and the mint complements the Mediterranean flavors perfectly.
- Cucumber Lemonade – A twist on the classicblend fresh cucumber with lemon juice and a bit of honey for a cool, hydrating sip.
- Kombucha – A lemon-ginger or hibiscus kombucha can add a tangy twist that pairs well with the savory-sweet balance of the bowl.
- Virgin Mojito – Mint, lime, and soda water shaken over iceno alcohol, all the flavor.
🧊 Storage Tips
- Store in airtight containers: Divide the chicken, quinoa, and veggies into meal prep containers. Keeps everything fresh and makes it easy to grab-and-go!
- Keep dressing separate: If you’re adding any sauce or dressing, store it on the side so the ingredients don’t get soggy.
- Fridge life: This dish will keep well in the fridge for up to 3–4 days. Perfect for meal prep!
- Freezing? Skip it: While you can freeze the cooked chicken and quinoa, the fresh veggies (like spinach and tomatoes) won’t thaw well. It’s best enjoyed fresh or refrigerated.
🔥 Reheating Tips
- Microwave method: Reheat in the microwave for 1–2 minutes, covered with a damp paper towel to prevent drying out. Add a splash of olive oil or water if it looks dry.
- Stovetop method: Toss the quinoa and veggies in a pan over medium heat with a little olive oil. Add the sliced chicken last so it doesn’t overcook.
- Enjoy it cold: Honestly? It tastes amazing cold, straight from the fridgelike a grain salad! Just give it a quick stir and dig in.
Try my Oven-Baked Red Curry Chicken recipe.
Final Thoughts
And that’s a wrap! Told you it was easy. This bowl is great fresh off the stove, but it also holds up like a champ in the fridgeperfect for meal prep or next-day leftovers. Give it a try and let me know how you top yours (a little feta or olives wouldn’t hurt, just sayin’). Catch ya in the next recipe!
Recipe Card
Mediterranean Chicken and Quinoa Bowl
This Mediterranean-inspired bowl is my go-to for clean, tasty fuel 💪🌿 grilled chicken, quinoa, veggies, and a killer sun-dried tomato marinade. Meal prep win!
Ingredients
Instructions
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Cook the Quinoa
Prepare the quinoa according to the package instructions. Once cooked, set aside to cool slightly.
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Prepare the Marinade
In a blender or food processor, combine the sun-dried tomatoes, garlic clove, dried oregano, 1 tablespoon of olive oil, paprika, salt, and black pepper. Blend until a smooth marinade forms.
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Marinate the Chicken
Coat the chicken breasts evenly with the prepared marinade. Allow the chicken to marinate for approximately 10 minutes at room temperature.
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Cook the Chicken
Heat a grill pan over medium heat. Once hot, place the marinated chicken onto the pan and cook for 7–8 minutes per side, or until the chicken is fully cooked and has reached an internal temperature of 165°F (74°C). Remove from the pan and allow to rest.
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Sauté the Vegetables
In the same pan, add the diced red bell pepper, baby spinach, and halved cherry tomatoes. Sauté for 5 minutes, stirring occasionally, until the vegetables are tender. Season with salt and black pepper to taste.
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Assemble the bowl
Combine the cooked quinoa with the sautéed vegetables. Slice the grilled chicken and place it on top of the quinoa mixture. If desired, drizzle with an additional tablespoon of olive oil before serving.
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 606kcal
- % Daily Value *
- Total Fat 22g34%
- Total Carbohydrate 61g21%
- Protein 41g82%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
