Tender, juicy Mediterranean-seasoned chicken served over creamy hummus with crisp cucumber, tomatoes, red onion, olives, feta, and fresh herbs. Finished with a bright lemon-garlic drizzle, this bowl is high in protein, colorful, filling, and perfect for meal prep.
Ingredients
Mediterranean Chicken
1½ lb (680 g) boneless, skinless chicken breasts or thighs
2 tbsp olive oil
1 tbsp fresh lemon juice
3 cloves garlic, minced
1 tsp dried oregano
1 tsp paprika
½ tsp ground cumin
½ tsp dried thyme
½ tsp salt
¼ tsp black pepper
Bowl Ingredients
1½ cups hummus
2 cups cooked quinoa or brown rice, optional
1½ cups cucumber, diced
1½ cups cherry tomatoes, halved
½ small red onion, thinly sliced
½ cup Kalamata olives, sliced
½ cup crumbled feta cheese
¼ cup fresh parsley, chopped
2 tbsp fresh mint, chopped
Lemon wedges, for serving
Lemon-Herb Drizzle
3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 small garlic clove, minced
1 tsp dried oregano
1 tsp honey or maple syrup, optional
Pinch of salt
Pinch of black pepper
Instructions
- Marinate the Chicken
Place the chicken in a bowl.
Add olive oil, lemon juice, garlic, oregano, paprika, cumin, thyme, salt, and black pepper. Toss until the chicken is evenly coated.
Let it marinate for 15–30 minutes. If preparing further ahead, refrigerate for up to 8 hours.
- Cook the Chicken
Heat a large skillet or grill pan over medium-high heat.
Add the chicken and cook for approximately 5–7 minutes per side, depending on thickness.
The chicken should reach an internal temperature of 165°F (74°C).
Transfer to a cutting board and let rest for 5 minutes, then slice into strips or bite-sized pieces.
- Prepare the Vegetables
While the chicken cooks, combine cucumber, tomatoes, red onion, olives, parsley, and mint in a bowl.
Toss gently.
- Make the Lemon Drizzle
Whisk together olive oil, lemon juice, garlic, oregano, honey or maple syrup, salt, and pepper.
Taste and adjust the lemon, salt, or herbs to your preference.
- Assemble the Bowls
Divide hummus between 4 bowls and spread it across the bottom.
Add quinoa or brown rice if using.
Arrange the sliced chicken, cucumber, tomatoes, onion, olives, and feta around the hummus.
Drizzle with the lemon-herb dressing.
Finish with fresh parsley, mint, and a squeeze of lemon.
Recipe Details
Prep Time: 20 minutes
Marinating Time: 15–30 minutes
Cook Time: 15 minutes
Total Time: About 50 minutes
Servings: 4
Course: Lunch / Dinner
Cuisine: Mediterranean
Difficulty: Easy
Approximate Nutrition
Per serving, including hummus and feta but without optional rice/quinoa:
Calories: ~520 kcal
Protein: ~45 g
Carbohydrates: ~25 g
Fat: ~27 g
Fiber: ~8 g
Adding rice or quinoa will increase calories and carbohydrates. Helpful Tips
Don’t overcook the chicken—use a thermometer for the juiciest result.
Let the chicken rest before slicing so the juices redistribute.
For extra flavor, marinate the chicken overnight.
Use homemade or high-quality hummus for the creamiest base.
Add the dressing just before serving if making meal-prep bowls.
Warm the hummus slightly before assembling if you prefer a cozy bowl.
Easy Substitutions
Chicken: Use turkey, grilled shrimp, or salmon.
Hummus: Try roasted red pepper, garlic, or spicy hummus.
Grain: Quinoa, brown rice, couscous, bulgur, or cauliflower rice.
Feta: Goat cheese or dairy-free feta.
Olives: Green olives or omit them.
Vegetables: Add roasted peppers, spinach, lettuce, avocado, or roasted zucchini.
Dressing: Use tzatziki instead of the lemon-herb drizzle.
Nut & Allergen Information
Tree nuts: No tree nuts are intentionally included.
Peanuts: Not included.
Dairy: Yes — feta cheese.
Eggs: Not intentionally included.
Wheat/Gluten: The basic bowl is naturally wheat-free, but check hummus and grain labels.
Soy: Not intentionally included.
Sesame: Potentially yes — traditional hummus contains tahini, which is made from sesame seeds.
Nut-free: Yes, when using nut-free packaged hummus and other ingredients.
Peanut-free: Yes, assuming no cross-contact.
Gluten-free: Naturally gluten-free when using certified gluten-free ingredients.
Dairy-free: Omit feta or use dairy-free feta.
Sesame-free: Use a hummus made without tahini or substitute a suitable bean dip.
Allergy note: For serious allergies, always check packaged hummus, tahini, olives, seasonings, and other ingredients for allergen and cross-contact statements.
Q&A
Q: Can I make this bowl ahead of time?
Yes. Cook the chicken and prepare the vegetables up to 3–4 days ahead. Store the hummus, chicken, vegetables, and dressing separately when possible.
Q: Can I use leftover chicken?
Absolutely. Leftover grilled or roasted chicken works very well. Simply slice or chop it and warm it before serving.
Q: Can I make this low-carb?
Yes. Skip the rice or quinoa and use cauliflower rice, extra vegetables, or leafy greens as the base.
Q: Is this bowl high in protein?
Yes. Chicken, hummus, and feta all contribute protein, with the chicken providing the largest amount.
Q: Can I use chicken thighs?
Yes. Boneless, skinless thighs are especially juicy and flavorful. Cook until they reach 165°F (74°C) internally.
Q: Can I make it vegetarian?
Yes. Replace the chicken with roasted chickpeas, falafel, grilled halloumi, or extra beans.
Q: Can I make it vegan?
Yes. Omit the feta or use vegan feta, and use maple syrup instead of honey.
Q: Can I make the hummus from scratch?
Yes. Blend chickpeas, tahini, lemon juice, garlic, olive oil, salt, and a little cold water until creamy.
Q: How long does it last in the refrigerator?
Assembled bowls are best within 3–4 days when properly refrigerated. Keep fresh herbs and dressing separate for the best texture.
Q: Can I freeze the finished bowl?
It’s not recommended because cucumber, tomatoes, hummus, and fresh herbs can become watery after freezing. The cooked chicken can be frozen separately.
Q: What can I serve with it?
Warm pita, whole-grain flatbread, tabbouleh, roasted vegetables, or a simple Mediterranean salad make excellent additions.
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