I used to think that “healthy eating” meant boring, bland salads and giving up everything I loved. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean way of life, and everything changed! It’s all about celebrating fresh, whole foods that taste incredible and make you feel amazing.
This philosophy is perfectly captured in what has become a weekly staple in my kitchen: this incredible Mediterranean chicken bowl recipe. It’s a beautiful kaleidoscope of textures and flavors, from the zesty, perfectly seared chicken and chewy farro to the crisp veggies and creamy, cool tzatziki. It’s the kind of meal that’s deeply satisfying and proves that eating well is a joy, not a chore.
More Than Just a Pretty Bowl: Why You’ll Love This Recipe
This isn’t just another healthy dinner; it’s a meal you’ll genuinely get excited about making and eating. It truly has it all!
- Incredible, Layered Flavor: The lemon-herb marinade, the smoky roasted chickpeas, the tangy feta, and the fresh dill in the tzatziki all come together in the most delicious way. Every single bite is interesting.
- Packed with Goodness: This is a powerhouse of nutrition. You’re getting lean protein from the chicken, tons of vitamins from the fresh vegetables, and healthy fats from the olive oil. It’s a naturally high fiber Mediterranean recipe that will keep you full and energized for hours.
- Perfect for Meal Prep: Life gets busy, I totally get it! This recipe is my secret weapon for staying on track. You can prep all the components over the weekend and have amazing lunches or quick dinners ready to go.
- So Satisfying: This is a hearty, filling meal that won’t leave you searching for snacks an hour later. It’s a complete, balanced plate in one beautiful bowl.
The Secret to That Sunshine Flavor
What makes Mediterranean food so special is its focus on simple, high-quality ingredients. In this dish, a few key players do all the heavy lifting to transport you to the shores of the Aegean Sea.
First up, we have farro. If you haven’t tried this ancient grain, you’re in for a treat! It has a wonderful, slightly nutty flavor and a satisfyingly chewy bite that’s so much more interesting than plain rice. As a whole grain, it’s a cornerstone of the Mediterranean diet because it’s packed with fiber and nutrients. This chicken and farro bowl recipe will make you a total convert!
And of course, we have to talk about extra virgin olive oil. This is the liquid gold of the Mediterranean. We use it in the marinade and the tzatziki not just because it’s a source of heart-healthy fats, but for its incredible, peppery flavor. Using a good quality EVOO makes all the difference!
My Secrets for Perfect Prep and Flavor
Over the years, I’ve made this recipe countless times and picked up a few tricks that guarantee a perfect result every single time.
- The Non-Negotiable Tzatziki Squeeze: The secret to thick, creamy tzatziki that isn’t watery? You have to squeeze the liquid out of the grated cucumber. Wrap it in a clean kitchen towel or cheesecloth and squeeze like you mean it. This simple step is a total game-changer.
- Build Your Bowls for the Week: This recipe is ideal for creating Mediterranean meal prep bowls. The key is to store the components separately in the fridge. Keep the lettuce, chopped veggies, farro, chicken, and tzatziki in their own airtight containers. When you’re ready to eat, you can assemble a fresh, crisp bowl in under two minutes!
- Don’t Skip the Rest: When the chicken comes off the skillet, give it a good 5-10 minutes to rest on the cutting board before you slice into it. This allows the juices to redistribute, ensuring every single piece is tender and moist.
Your Questions About This Mediterranean Chicken Bowl Recipe
I get a lot of questions about starting the Mediterranean diet, and this recipe is a great place to start! Here are a few common ones.
1.Can I make this a healthy Greek chicken bowl with tzatziki?
Absolutely! The flavors in this recipe are very much inspired by Greek cuisine, which is a huge part of the Mediterranean diet. The combination of lemon, oregano, feta, and tzatziki gives it that classic, delicious Greek character you’re looking for.
2.What makes this a good high-fiber recipe?
The fiber in this bowl comes from multiple sources working together! You get a huge boost from the whole-grain farro, the roasted chickpeas, and the generous serving of fresh vegetables like romaine lettuce and bell peppers.
3.Is this recipe good for someone new to the Mediterranean diet?
It’s perfect for beginners! It introduces you to key ingredients like farro and shows you how to build a balanced, flavorful plate with lean protein, whole grains, healthy fats, and tons of fresh vegetables. It’s a delicious first step.
Alright, enough talking—let’s get cooking! Here’s everything you need to make these incredible Aegean Sun Chicken Bowls.
Chicken Bowls with Farro and Herb-Infused Tzatziki
Equipment
- Large mixing bowls
- Box grater
- Cheesecloth or clean kitchen towel
- Baking sheet
- Medium saucepan
- Large cast-iron skillet or grill pan
- Whisk
- Tongs
- Cutting board
Ingredients
For the Lemon-Herb Chicken:
- 2 lbs 900g boneless, skinless chicken breast
- 3 tbsp extra virgin olive oil
- 2 tbsp red wine vinegar
- 1 tbsp lemon zest from 1 large lemon
- 2 tsp dried oregano
- 1 tsp paprika
- 1 tsp garlic powder
- ¼ tsp fine sea salt
- ½ tsp black pepper
For the Roasted Chickpeas:
- 1 15-ounce can chickpeas, rinsed, drained, and patted very dry
- 1 tbsp extra virgin olive oil
- ½ tsp smoked paprika
- ¼ tsp ground cumin
For the Herb-Infused Tzatziki:
- 1 large English cucumber unpeeled (~12 oz)
- 1 ½ cups 340g nonfat plain Greek yogurt
- 3 cloves garlic finely minced
- 2 tbsp fresh lemon juice
- 2 tbsp finely chopped fresh dill
- 1 tbsp extra virgin olive oil
For Assembling the Bowls:
- 1 ½ cups uncooked pearled farro
- 2 heads of romaine lettuce chopped (~12 cups)
- 1 pint cherry tomatoes halved
- 1 large red bell pepper thinly sliced
- ½ medium red onion very thinly sliced
- 4 oz 113g block of firm feta cheese, crumbled
Instructions
- In a large bowl, whisk together the 3 tbsp extra virgin olive oil, red wine vinegar, lemon zest, oregano, paprika, garlic powder, sea salt, and black pepper. Add the chicken breasts and turn to coat them thoroughly. Set aside to marinate at room temperature for at least 20 minutes while you prepare the other components.
- Preheat your oven to 400°F (200°C). On a baking sheet, toss the dried chickpeas with 1 tbsp olive oil, smoked paprika, and cumin until evenly coated. Spread into a single layer and roast for 20-25 minutes, shaking the pan halfway through, until they are golden and crisp.
- While the chickpeas roast, cook the farro. In a medium saucepan, bring 4 ½ cups of water to a boil. Add the farro, reduce the heat to a simmer, cover, and cook until the grains are tender yet chewy, about 20-25 minutes. Drain any excess liquid and set aside.
- To prepare the tzatziki, grate the unpeeled cucumber onto a clean kitchen towel. Gather the corners and squeeze firmly over the sink to remove as much moisture as possible—this is key to a thick sauce. In a medium bowl, combine the squeezed cucumber, Greek yogurt, minced garlic, lemon juice, chopped dill, and 1 tbsp olive oil. Stir until smooth and chill until ready to serve.
- Heat a large cast-iron skillet or grill pan over medium-high heat. Once hot, place the chicken breasts in the pan, ensuring they don't overcrowd it. Cook for 6-8 minutes per side, until golden brown and an instant-read thermometer inserted into the thickest part registers 165°F (74°C). Transfer the chicken to a cutting board and let it rest for 5-10 minutes before slicing into bite-sized pieces.
- Assemble the six bowls. Create a foundation with a generous portion of chopped romaine and about ¾ cup of cooked farro. Arrange the sliced chicken, roasted chickpeas, cherry tomatoes, red bell pepper, and red onion over the top. Finish with a sprinkle of crumbled feta and a generous dollop of the herb-infused tzatziki.
Notes
- Make-Ahead: For efficient meal prep, all components can be stored separately in airtight containers in the refrigerator. The tzatziki, farro, and vegetables will keep for up to 4 days, and the chicken for 3–4 days. Assemble just before serving.
- Grain Variations: If farro is unavailable, whole-grain pearl couscous or freekeh make excellent, fiber-rich substitutes.
- Maximizing Flavor: Allowing the tzatziki to sit for at least 30 minutes in the refrigerator will help the flavors meld and deepen.
Nutrition Facts
Serving: 1 of 6 bowls- Calories: 789 kcal
- Carbohydrates: 58 g
- Dietary Fiber: 11 g
- Protein: 60 g
- Total Fat: 34 g
- Saturated Fat: 5.8 g
- Added Sugars: 0 g
- Sodium: 605 mg
Concluding Thoughts
I truly hope you love this recipe as much as I do. It’s more than just a meal; it’s a celebration of fresh, vibrant food that makes you feel fantastic from the inside out. It’s the perfect example of how you can embrace a healthier lifestyle without ever feeling deprived.
Give this Mediterranean chicken bowl recipe a try for your next dinner or meal prep session. I promise it will become a new favorite in your home. Let me know what you think in the comments below!
