Lunch

Mediterranean Grain Bowl

By RecipeNest · Lunch

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.

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Prep

15 min

Cook

15 min

Total

30 min

Servings

4

Calories

520

Mediterranean Grain Bowl
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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. 1

    Toss the chicken with 2 tbsp olive oil, lemon juice, garlic, oregano, smoked paprika, salt, and pepper. Marinate 10 minutes.

  2. 2

    Cook the pearl couscous according to package directions in salted water. Fluff and toss with the remaining olive oil.

  3. 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. 4

    Divide the couscous among 4 bowls.

  5. 5

    Top each with grilled chicken, cucumber, tomatoes, red onion, olives, and feta.

  6. 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

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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.

Sarah Mitchell

Recipe by Sarah Mitchell

Professional home cook · Tested in a real American kitchen

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