Description
This high protein chicken bowl is easy, colorful, filling, and perfect for meal prep. Made with juicy seasoned chicken, brown rice or quinoa, chickpeas, fresh vegetables, avocado, feta, and a creamy Greek yogurt lemon sauce, it is a balanced lunch or weeknight dinner that is simple to customize.
Ingredients
1.5 pounds boneless skinless chicken breasts, about 3 medium breasts
2 tablespoons olive oil, divided
1 teaspoon garlic powder
1 teaspoon smoked paprika
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1 teaspoon salt, plus more to taste
1/2 teaspoon black pepper
3 cups cooked brown rice or quinoa
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 medium red bell pepper, diced
1 cup shredded carrots
2 cups baby spinach or mixed greens, loosely packed
1 large avocado, sliced
1 cup canned chickpeas, drained and rinsed
1/2 cup crumbled feta cheese, optional
For the Greek yogurt sauce:
3/4 cup plain Greek yogurt, 2% or nonfat
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
1 small garlic clove, minced
2 tablespoons fresh parsley or cilantro, chopped
1–3 tablespoons water, to thin as needed
Salt and black pepper, to taste
Instructions
Rinse the brown rice or quinoa under cold water, then cook according to package directions until tender.
While the grains cook, pat the chicken breasts dry with paper towels.
Slice the chicken into thin cutlets or 1-inch strips so they cook quickly and evenly.
In a medium bowl, combine 1 tablespoon olive oil, garlic powder, smoked paprika, dried oregano, ground cumin, salt, and black pepper.
Add the chicken pieces to the bowl and toss until fully coated in the spice mixture.
Let the chicken rest at room temperature for 10–15 minutes while you prep the vegetables.
Halve the cherry tomatoes, dice the cucumber and red bell pepper, shred or measure the carrots, and roughly chop the spinach if the leaves are large.
Drain and rinse the chickpeas.
Slice the avocado just before serving to keep it from browning.
Heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat.
When the oil is hot and shimmering, add the chicken in a single layer, working in batches if needed to avoid crowding.
Sear the chicken for 4–5 minutes per side, or until lightly browned and cooked through.
The chicken should reach an internal temperature of 165°F.
Transfer the cooked chicken to a plate and let it rest for a few minutes.
Slice or cube the chicken if desired.
In a small bowl, whisk together the Greek yogurt, lemon juice, Dijon mustard, honey or maple syrup, minced garlic, parsley or cilantro, and 1 tablespoon of water.
Add more water, 1 teaspoon at a time, until the sauce is creamy and pourable.
Taste and season the sauce with salt and black pepper.
To assemble, divide the cooked brown rice or quinoa between 4 bowls.
Top each bowl with spinach, chicken, chickpeas, cherry tomatoes, cucumber, red bell pepper, carrots, avocado, and feta if using.
Drizzle generously with the Greek yogurt sauce.
Serve immediately, or pack into containers for meal prep with the sauce stored separately.
Notes
Slice the chicken into even pieces so it cooks at the same rate.
Do not overcrowd the skillet, or the chicken will steam instead of sear.
Pull the chicken from the pan as soon as it reaches 165°F to keep it juicy.
Season the grain base with a pinch of salt, lemon juice, or chopped herbs while warm for better flavor.
For meal prep, store the sauce and avocado separately and add them just before serving.
Assembled bowls without avocado and sauce keep well in the refrigerator for 3–4 days.
Cooked chicken keeps in the refrigerator for 3–4 days.
The Greek yogurt sauce keeps in a sealed jar in the refrigerator for 4–5 days.
Thin the sauce with a splash of water or lemon juice if it thickens in the fridge.
For a dairy-free version, skip the feta and use thick unsweetened dairy-free yogurt.
For extra protein, add more chicken, extra chickpeas, a hard-boiled egg, or quinoa as the grain base.
For a lighter bowl, use extra greens and a smaller portion of grains.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American-Mediterranean Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 590