As the weather starts warming up, it’s a great time to explore fresh, vibrant meals like Mediterranean power bowls. These bowls are a perfect reminder that summer is coming, offering a light yet filling meal that’s packed with protein, loaded with fresh veggies, and drizzled with a homemade Tzatziki dressing.
Whether you’re planning your weekly menu or preparing a single meal, these bowls fit perfectly. They cater to a wide range of tastes and dietary needs, with options to include rice and other base ingredients.
A Bowl for Everyone
These Mediterranean power bowls are incredibly adaptable, making them a favorite for families with a variety of palates and preferences. They can easily be adjusted for vegetarian, vegan, or even toddlers, ensuring a dish that makes everyone happy.
With the flexibility of adding ingredients like chicken, you can create a bowl that’s loaded with flavor while still being simple enough to prepare in less than 50 minutes. The beauty of these bowls is that they can be part of your weekly meal plan, turning everyday cooking into something effortless and fun.
Make It a Routine
It’s no wonder people have been clamoring for this recipe for months. These bowls have become a staple in many kitchens, from those looking for a quick lunch to others making a wholesome dinner. And if you’re seeking variety, you can even try variations like bang bang chicken bowls, which offer a spicy twist to the traditional recipe.
With ingredients you already have in your kitchen, refrigerator, or pantry, these bowls are easy to pull together. With a bit of planning, you’ll find these Mediterranean power bowls to be the perfect addition to your weekly routine, keeping life delicious and simple.
Why I Love This Recipe
There’s something special about Mediterranean food, and these quinoa bowls are a great way to enjoy it! Packed with fresh and healthy ingredients, they are perfect for a quick and easy meal. The combination of veggies, tender chicken, and a dollop of creamy hummus makes every bite full of delicious flavors.
I often like to sprinkle some crumbled feta on top, which gives an extra boost of protein and richness. These bowls can be ready in less than 30 minutes, making them an ideal choice for a satisfying dinner or a light meal anytime.
What makes these bowls truly special is how customizable they are. You can easily swap the toppings to match your preferences. I love using a variety of grains, like quinoa, and you can change up the protein as well.
Whether you’re prepping them in advance for your lunches throughout the week or putting together a quick dinner, these bowls are a flexible option that can suit anyone’s taste. With loads of fresh veggies and so many ways to mix up the flavors, it’s a dish that never gets boring!
Adapting Your Mediterranean Power Bowl
One of the great things about a Mediterranean bowl is how versatile it can be, making it perfect for various diets. If you’re following a vegan or vegetarian diet, it’s easy to make adjustments. For a vegan option, simply swap the chicken with chickpeas, which can be seasoned and grilled to create a similar texture and flavor.
Make sure to use your favorite seasonings and adjust the ratio based on how much you’re cooking. To keep the dressing light and dairy-free, you can use coconut yogurt as a delicious substitute. This keeps the recipe fresh and still tasty without sacrificing the creamy texture.
For families, especially those with little ones, this Mediterranean power bowl can be easily adapted. Separate the ingredients like rice, toppings, and dipping sauce into small portions to make it more approachable for toddlers. This way, they can enjoy the flavors without feeling overwhelmed.
Whether you’re following a vegetarian plan or cooking for your Toddler, the flexible nature of the recipe means you can customize it to your liking while keeping it simple and healthy for everyone.
Can I Make Ahead of Time?
Mediterranean power bowls are a perfect option for those who like to plan ahead. When it comes to meal prep, these grain bowls are incredibly versatile and store well, making them an excellent choice if you’re looking to prepare meals in advance. You can easily prepare the ingredients, and make them up to a few days ahead of time, which means they’ll be ready to go whenever hunger strikes.
With these bowls, you’ll have a healthy, flavorful meal ready to enjoy throughout the week without much hassle. The best part is how well the flavors blend and even improve as the days go by, so you’re not just saving time but enhancing your meal experience too.
Ingredients
For the Chicken and Chickpeas:
- 4 chicken breasts, cut into 1-inch cubes
- 1 can chickpeas, drained and rinsed
- 6 garlic cloves, minced
- 1/4 cup avocado oil
- 2 tbsp red wine vinegar
- 1 1/2 tbsp Italian seasoning
- 2 tsp dried dill
- 1 tsp paprika
- Salt and pepper, to taste
For the Tzatziki Dressing:
- 1 cup Greek yogurt
- 2 tbsp mayonnaise (*optional; can substitute with extra Greek yogurt)
- 1 shallot, roughly chopped
- 4 cloves garlic
- 2 tbsp extra virgin olive oil
- 1 medium cucumber, seeds removed
- 1 lemon, juiced
- 1 tbsp fresh dill
- 2 tsp salt (adjust to taste)
- 1/2 tsp black pepper
For the Protein Bowl Toppings:
- 1 1/2 cups uncooked brown rice (prepare according to package instructions)
- Cherry tomatoes, sliced in half
- Cucumbers, sliced or chopped
- Leafy greens (romaine, spinach, or kale, washed and chopped)
- Black olives
- Bell peppers, chopped or sliced thinly
- Red onion, chopped or sliced thinly
- 1 avocado, cubed or sliced
- Feta cheese, crumbled
- Lemon wedges for serving
Substitutions
- Mayonnaise can be substituted with additional Greek yogurt.
- Brown rice can be swapped with quinoa if preferred.
Instructions
Prepare the Chicken and Chickpeas:
- In a large bowl, mix avocado oil, red wine vinegar, minced garlic, Italian seasoning, dried dill, paprika, salt, and pepper.
- Add chicken cubes and mix until evenly coated. Cover and refrigerate for at least 30 minutes to marinate (longer is better for deeper flavor).
- Heat a large pan with a drizzle of avocado oil over medium heat.
- Once the pan is hot, add the marinated chicken cubes. Cook for 4-5 minutes, turning occasionally.
- When chicken is nearly cooked through, add drained chickpeas to the pan, stirring occasionally until the chicken is fully cooked and the chickpeas are heated through.
Prepare the Tzatziki Dressing:
- In a food processor or blender, add Greek yogurt, mayonnaise (if using), shallot, garlic cloves, olive oil, cucumber, lemon juice, fresh dill, salt, and pepper.
- Blend until smooth. Taste and adjust seasoning, adding more salt or lemon juice if needed.
Cook the Brown Rice:
- Cook the brown rice according to the package instructions. Add a pinch of salt and a small amount of butter if desired, for extra flavor.
Assemble the Power Bowls:
- Divide the cooked brown rice into serving bowls.
- Top each bowl with grilled chicken and chickpea mixture.
- Add your choice of toppings: sliced cherry tomatoes, chopped cucumbers, leafy greens, black olives, bell peppers, red onions, avocado, and crumbled feta cheese.
- Drizzle the prepared Tzatziki dressing over the bowls.
- Serve with lemon wedges for an extra fresh squeeze of juice, and enjoy!
Time Required:
- Prep time: 20 minutes
- Cooking time: 25 minutes
- Resting time (marinating): 30 minutes
Additional Info About Mediterranean Power Bowls
Here is some additional information that you may have to know about Mediterranean Power Bowls.
Health Benefits:
- High in Protein: Chicken and chickpeas provide lean protein, supporting muscle repair and overall energy.
- Rich in Fiber: Brown rice, chickpeas, and vegetables promote digestive health.
- Packed with Healthy Fats: Avocado and olive oil supply heart-healthy fats.
- Loaded with Antioxidants: Leafy greens, bell peppers, and tomatoes are rich in antioxidants, supporting immune health.
Notes:
- For a vegetarian option, swap the chicken with grilled Mediterranean-style vegetables or falafel.
- If you prefer more tang in your Tzatziki, increase the amount of lemon juice.
Nutrition (Per Serving):
- Calories: ~450 kcal
- Protein: 30g
- Carbohydrates: 40g
- Fat: 18g
- Fiber: 6g
Equipment:
- Food processor or blender (for Tzatziki)
- Large pan or skillet
- Knife and cutting board
- Bowls for assembling
Serving Suggestions
Mediterranean power bowls are the perfect meal for any time, whether it’s lunch or dinner. These bowls are a whole meal in one bowl, making them ideal for a quick, packed lunch or an easy dinner. You can enjoy them warm or cold, depending on your preference. If you’re wondering what to serve alongside these bowls, Garlic honey crispy chicken is a delicious option that pairs perfectly.
For a refreshing drink, try a huckleberry lemonade, or for something a bit more indulgent, an iced brown sugar shaken espresso recipe. To satisfy your sweet tooth while keeping it healthy, a protein ice cream milkshake can be a great addition to your meal.
When it comes to serving, I like to begin by placing cooked rice at the bottom of the bowl. Then, I add a touch of butter, along with a sprinkle of sea salt and pepper for extra flavor. Layering in chicken, chickpeas, and fresh vegetables, I then add my favorite toppings. A drizzle of tzatziki dressing ties everything together, and I make sure to mix it well so the dressing spreads evenly.
Finally, a squeeze of lemon on top adds brightness. Adjust the salt and pepper to your liking. When prepping these bowls in advance, it’s important to keep ingredients like avocado and cherry tomatoes fresh by adding them just before you’re ready to eat, which helps keep the bowl from becoming soggy throughout the week.
Storing
When you’ve prepared a delicious Mediterranean power bowl, you’ll want to ensure it stays fresh for your next meal. To keep everything as tasty as when it was first made, it’s important to store the bowl properly. The best way is to place your bowl in an airtight container, which will help lock in the flavors and textures.
Make sure to refrigerate it right away, and it can last safely for up to 3 days. This way, you can enjoy it later without worrying about losing the freshness. Keeping your meal in the right container and following these simple steps will make sure your Mediterranean bowl is ready for you when hunger strikes.
Recipe Tips
When it comes to making a meal like Mediterranean power bowls, it’s all about simplifying the process while still getting great flavor. I totally recommend taking an extra step with your rice—before adding the water and rice to the pot, heat the empty pot on medium-low heat. Then, add a small amount of avocado oil and 3 to 6 cloves of minced garlic (this depends on your love for garlic; I say measure it with your heart).
Let the garlic sauté until it’s fragrant. Once ready, stir the rice for a minute to incorporate the garlic evenly. This really boosts the flavor. And for extra nutrition, I suggest you swap out the water for vegetable broth—this little trick adds not just flavor, but also gives your dish a nutritional edge.
As for the quinoa, you can cook it ahead of time while you’re preparing the other ingredients like the chicken. To make your quinoa more flavorful, simply follow the package directions but cook it with vegetable broth instead of water. Trust me, it’s worth it. This makes your bowl both nutritious and delicious without too much effort.
Recipe Variation
Mediterranean power bowls are a perfect meal option if you’re looking for a delicious and balanced dish. One of the best things about these bowls is the variety of grains you can use. Whether you prefer quinoa, cooked brown rice, white rice, or couscous, the base can be easily adjusted to your taste.
I personally enjoy the nutty flavor of farro, which gives a unique texture to the bowl. What makes this dish special is its versatility with veggies. You can add vibrant ingredients like tomatoes, cucumber, sliced red onion, and diced bell peppers, which not only enhance the flavor but also pack in loads of nutrients. For a creamier texture, I recommend adding avocado, and don’t forget the richness that pitted kalamata olives bring.
To elevate the flavor, toss in some fresh herbs like dill, parsley, basil, or mint, which add a fresh twist to the meal. Adding roasted red peppers, sweet potatoes, brussels sprouts, or even broccoli and cauliflower can make your bowl more filling and hearty. If you’re aiming for a vegetarian meal, opt for plant protein like a can of chickpeas, which are easy to prepare and offer a great source of protein.
To keep things exciting, try using pickled onions, carrots, and peppers for a tangy crunch. Instead of hummus, a generous drizzle of tzatziki or a dill yogurt sauce works perfectly to bring all the flavors together. Adding these elements creates a dish that feels like a personal creation every time, making Mediterranean power bowls a go-to in my kitchen.
What is the concept of a power bowl?
A powerbowl is a hearty, customizable meal that’s easy and satisfying. Start with a base like grains or salad, add protein such as chickpeas, and top with fresh vegetables, toppings, and garnish. Finish with a flavorful dressing or sauce to tie it together. It’s a nofuss, nomess option for healthy, simple meals.
Are Power Bowls Good for You?
Power bowls, especially Mediterranean power bowls, are a delicious and well-balanced meal with nourishing vegetables, all-natural protein, and wholesome ingredients in one bowl. They are minimally processed with no artificial ingredients, making them both healthy and satisfying. These frozen meal options are a quick and nutritious secret weapon for busy days, combining fresh flavors and nutrients in every dish.
Mediterranean Power Bowls
Learn how to make a delicious and healthy homemade Mediterranean Power Bowl with grilled chicken, chickpeas, fresh veggies, and Tzatziki dressing in just 8 easy steps!
Ingredients
Method
-
Prepare the Chicken and Chickpeas
In a large bowl, mix avocado oil, red wine vinegar, minced garlic, Italian seasoning, dried dill, paprika, salt, and pepper. -
Add chicken cubes and mix until evenly coated. Cover and refrigerate for at least 30 minutes to marinate (longer is better for deeper flavor).
-
Heat a large pan with a drizzle of avocado oil over medium heat.
-
Once the pan is hot, add the marinated chicken cubes. Cook for 4-5 minutes, turning occasionally.
-
When chicken is nearly cooked through, add drained chickpeas to the pan, stirring occasionally until the chicken is fully cooked and the chickpeas are heated through.
-
Prepare the Tzatziki Dressing
In a food processor or blender, add Greek yogurt, mayonnaise (if using), shallot, garlic cloves, olive oil, cucumber, lemon juice, fresh dill, salt, and pepper. -
Blend until smooth. Taste and adjust seasoning, adding more salt or lemon juice if needed.
-
Cook the Brown Rice
Cook the brown rice according to the package instructions. Add a pinch of salt and a small amount of butter if desired, for extra flavor.
-
Assemble the Power Bowls
Divide the cooked brown rice into serving bowls. -
Top each bowl with grilled chicken and chickpea mixture.
-
Add your choice of toppings: sliced cherry tomatoes, chopped cucumbers, leafy greens, black olives, bell peppers, red onions, avocado, and crumbled feta cheese.
-
Drizzle the prepared Tzatziki dressing over the bowls.
-
Serve with lemon wedges for an extra fresh squeeze of juice, and enjoy!
Servings 8
- Amount Per Serving
- Calories 450kcal
- % Daily Value *
- Total Fat 18g28%
- Total Carbohydrate 40g14%
- Dietary Fiber 6g24%
- Protein 30g60%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- For a vegetarian option, swap the chicken with grilled Mediterranean-style vegetables or falafel.
- If you prefer more tang in your Tzatziki, increase the amount of lemon juice.
