Tulo

Mediterranean Bowl Recipe

Marinating the chicken in lemon, garlic, and oregano before a hot sear does most of the flavor work in advance, and building the bowl in distinct sections rather than tossing everything together keeps each component's texture, the crunch of cucumber, the creaminess of the yogurt sauce, the chew of the quinoa, intact instead of turning soggy.

Prep
25 min
Cook
20 min
Total
45 min
Servings
4

Ingredients

Servings4
  • 1 1/4 lb boneless, skinless chicken thighs
  • 3 tbsp lemon juice
  • 4 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 1/2 tsp dried oregano
  • 1 cup quinoa, uncooked
  • 1 large cucumber, diced
  • 1 1/2 cups cherry tomatoes, halved
  • 1/3 cup red onion, thinly sliced
  • 1/2 cup kalamata olives, pitted
  • 3/4 cup crumbled feta cheese
  • 1/2 cup roasted red peppers, sliced
  • 1 cup plain Greek yogurt
  • 1 tbsp fresh dill, chopped

Nutrition per serving

Calories
528
Protein
27g
Carbs
40g
Fat
30g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

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Instructions

  1. 1In a bowl or zip-top bag, combine the chicken thighs with the lemon juice, 2 tablespoons of the olive oil, minced garlic, oregano, and a generous pinch of salt and pepper. Marinate for at least 20 minutes at room temperature, or up to 8 hours refrigerated.
  2. 2Rinse the quinoa under cold water, then combine with 2 cups (475ml) water and a pinch of salt in a small saucepan. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes, until the water is absorbed and the grains show their spiral germ.
  3. 3Remove the pan from heat and let the quinoa sit covered for 5 minutes, then fluff with a fork.
  4. 4While the quinoa cooks, heat the remaining 2 tablespoons olive oil in a skillet over medium-high heat. Add the marinated chicken and cook for 5-7 minutes per side, until it reaches an internal temperature of 165°F (74°C) and is well browned.USDA safe minimum for poultry: 165°F (74°C)
  5. 5Rest the chicken for 5 minutes, then slice into strips.
  6. 6Stir together the Greek yogurt, dill, a squeeze of lemon juice, and a small pinch of salt to make the sauce.
  7. 7Divide the quinoa among four bowls. Arrange the sliced chicken, cucumber, cherry tomatoes, red onion, kalamata olives, roasted red peppers, and feta in separate sections over the quinoa.
  8. 8Spoon the yogurt sauce over each bowl or serve it on the side, and finish with a drizzle of olive oil.
How to Roast Sweet Peppers

Tips & variations

  • Swap the chicken for grilled shrimp, pan-seared halloumi, or roasted chickpeas for a vegetarian version.
  • Use cooked farro or brown rice instead of quinoa for a chewier base.
  • A spoonful of hummus tucked into the bowl adds creaminess without needing extra dressing.

Storage & reheating

Store the components separately in airtight containers in the refrigerator for up to 4 days: keep the yogurt sauce and fresh vegetables apart from the warm chicken and quinoa. Reheat the chicken and quinoa gently in a skillet or microwave, then assemble the bowl cold and fresh on top.

Tips from the Tulo kitchen

  • Marinating the chicken in a zip-top bag rather than a bowl uses less marinade and coats the meat more evenly.
  • Salt the cucumber and tomatoes lightly and let them sit for 10 minutes before assembling; draining off the released liquid keeps the bowl from getting watery.

FAQ

Can I make Mediterranean bowls ahead of time for meal prep?

Yes. Cook the chicken and quinoa up to 4 days ahead and store them separately from the raw vegetables and yogurt sauce, then assemble just before eating so the vegetables stay crisp.

What can I use instead of feta?

Crumbled goat cheese or shaved Parmesan both work well if feta isn't available, though feta's brininess is closer to a traditional Mediterranean flavor.

Is this recipe gluten-free?

Yes, as written every ingredient is naturally gluten-free, but check the label on any store-bought hummus or pita you add alongside the bowl.

Can I serve this bowl cold?

Yes. Chill the cooked chicken and quinoa after cooking and serve the entire bowl cold, similar to a grain salad.

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