Mediterranean Grain Bowl
This Mediterranean grain bowl recipe is a vibrant, protein-packed lunch layered with fluffy couscous, grilled lemon-herb chicken, cucumber, tomato, kalamata olives, feta, hummus, and creamy tzatziki. Ready in 30 minutes, this healthy Mediterranean bowl brings all the flavors of a Greek gyro shop to your lunch prep container.
Prep
15 min
Cook
15 min
Total
30 min
Servings
4
Calories
520

Ingredients
- 1 lb boneless skinless chicken breast, cubed
- 3 tbsp olive oil, divided
- 2 tbsp lemon juice
- 2 garlic cloves, minced
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1 1/2 cups pearl couscous (or quinoa)
- 1 English cucumber, diced
- 1 pint cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives, halved
- 1/2 cup crumbled feta
- 1/2 cup hummus
- 1/2 cup tzatziki
- Fresh parsley or mint, for garnish
- Salt and pepper, to taste
Instructions
- 1
Toss the chicken with 2 tbsp olive oil, lemon juice, garlic, oregano, smoked paprika, salt, and pepper. Marinate 10 minutes.
- 2
Cook the pearl couscous according to package directions in salted water. Fluff and toss with the remaining olive oil.
- 3
Heat a grill pan or large skillet over medium-high heat. Sear the chicken 6 to 7 minutes total until charred and cooked through.
- 4
Divide the couscous among 4 bowls.
- 5
Top each with grilled chicken, cucumber, tomatoes, red onion, olives, and feta.
- 6
Add a scoop of hummus and a dollop of tzatziki to each bowl. Sprinkle with parsley and serve.
Nutrition Facts
Per serving · 520 calories
protein
42g
carbs
50g
fat
22g
fiber
6g
sugar
6g
sodium
760mg
Related Recipes
More lunch and similar dishes you'll love.

Healthy Grain Bowl
This healthy grain bowl recipe layers nutty farro, roasted sweet potato, garlicky kale, crispy chickpeas, and creamy tahini dressing for a hearty vegetarian lunch. Ready in 35 minutes, this nutrient-dense healthy grain bowl is packed with fiber, plant protein, and Mediterranean flavor — an easy meal prep bowl that keeps beautifully.

Mediterranean Quinoa Power Bowl
This vibrant Quinoa Power Bowl is loaded with Mediterranean flavors like chickpeas, feta, and fresh cucumber. Drizzled with lemon-tahini dressing, it is a healthy grain bowl that keeps you full all day.

Classic Chicken Soup
This classic chicken soup recipe is the ultimate homemade chicken noodle soup — cozy, restorative, and ready in under an hour. Made with tender shredded chicken, egg noodles, carrots, celery, and fresh herbs in a golden broth, this old-fashioned chicken soup is the go-to comfort food for cold days and sick days alike.

Easy Pasta Salad
This easy pasta salad recipe is the ultimate potluck side dish, tossed with crisp veggies, mozzarella pearls, olives, and a tangy Italian dressing. Ready in 20 minutes, this cold pasta salad is perfect for BBQs, meal prep lunches, and summer picnics — a classic American pasta salad the whole family loves.

Chicken Pasta Salad
This chicken pasta salad recipe is a hearty, protein-packed lunch that comes together in under 30 minutes. Loaded with grilled chicken, tender bowtie pasta, baby spinach, roasted red peppers, and a creamy Greek yogurt Caesar dressing, it is the perfect make-ahead pasta salad with chicken for weekday lunches, potlucks, and meal prep bowls.

Italian Pasta Salad
This authentic Italian pasta salad recipe is the ultimate summer side dish, packed with tri-color rotini, salami, pepperoni, provolone, olives, and pepperoncini in a zesty homemade Italian dressing. Perfect for backyard BBQs, potlucks, and easy lunches, this cold Italian pasta salad only gets better as it sits in the fridge.
Frequently Asked Questions
What grains work best in a Mediterranean grain bowl?+
Pearl couscous, quinoa, farro, and bulgur are all traditional Mediterranean grains that hold up well with tzatziki and hummus. Brown rice or orzo work in a pinch for a Mediterranean bowl base.
Can I make a Mediterranean grain bowl vegetarian?+
Yes — swap the grilled chicken for crispy chickpeas, marinated tofu, or falafel to keep this Mediterranean grain bowl vegetarian while still hitting 20+ grams of plant protein.
How do I meal prep Mediterranean grain bowls?+
Cook the couscous and chicken up to 4 days ahead. Store hummus, tzatziki, and cucumber separately, then assemble bowls fresh. This is one of the best meal prep lunch bowl formats.
What dressing goes on a Mediterranean bowl?+
The hummus and tzatziki act as creamy dressings, but a drizzle of lemon-oregano vinaigrette (olive oil, lemon, garlic, oregano) ties everything together beautifully. See our healthy grain bowl for a tahini-based alternative.

Recipe by Sarah Mitchell
Professional home cook · Tested in a real American kitchen
Get more recipes like this
Get weekly meal plans and family-friendly recipes delivered to your inbox.
You May Also Like
Hand-picked favorites from across RecipeNest.

The Best Chocolate Chip Cookies
Stop searching for the best chocolate chip cookies. This recipe delivers a soft, chewy texture with buttery edges and gooey chocolate in every bite — the ultimate homemade cookie experience.

The Best Moist Banana Bread
Discover how to make the best moist banana bread using only one bowl. This homemade banana bread recipe delivers a soft, bakery-style loaf that is perfect for utilizing overripe bananas.

Garlic Butter Chicken
Our 20-minute garlic butter chicken is a restaurant-style meal you can make in one skillet. This easy chicken recipe uses simple ingredients to create a rich, savory pan sauce.

Crispy Air Fryer Chicken Wings
Stop settling for soggy wings and try these air fryer chicken wings. These crispy wings use no flour or breading, making them the perfect keto chicken wings for your next party.