Quick Mediterranean Chicken Rice Bowl (High Protein, 15 Minutes)

I created this Greek Hen Rice Bowl recipe as a result of I used to be consistently craving CAVA, however I reside in a small city with out one close by. This implies I needed to get inventive in my very own kitchen. I needed one thing that felt contemporary, flavorful, and satisfying with out being sophisticated. This bowl hits all the suitable notes: juicy Greek hen, creamy hummus, crisp cucumbers, juicy tomatoes, pink onion, and a easy drizzle of Greek dressing, all served over heat rice. It’s Mediterranean-inspired consolation meals that’s simple sufficient for a weeknight however scrumptious sufficient to meal prep for the week.

As a former personal trainer, gym owner, and nutrition coach with almost a decade of expertise, I understand how essential it’s to have meals that assist your targets and truly style good. I ran a meal prep enterprise and labored with lots of of ladies who needed meals that had been excessive in protein, balanced, and filled with taste; but in addition practical for his or her busy lives. Recipes like this one verify each field: easy components, fast prep, and many flexibility. You’ll be able to maintain it primary or load it up with extras like olives, pickled pink onions, or tzatziki sauce.

Fork resting in a bowl of Greek Chicken and Rice on a marble countertop.

When you love this Mediterranean hen bowl as a lot as I do, you’ll want to attempt my Italian Chicken and Veggies or Buffalo Chicken Rice Bowls subsequent. These are good examples of how one can construct a flavorful, excessive protein meal with out spending hours within the kitchen, they usually’re all the time a success with my readers trying to eat more healthy, one bowl at a time.

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The right way to make Mediterranean Hen Bowls

Ideas for the BEST Greek Hen Bowls

Use hen tenders for fast prep – Hen tenders are simple to chop into cubes and prepare dinner shortly. They’re good for weeknight meals once you’re quick on time.
Use a sizzling skillet – To get the optimum sear with a golden crust on the hen, ensure you let the skillet preheat 4-5 minutes earlier than including the hen. As soon as the hen is within the pan in a single layer, don’t contact it for five minutes. This ensures a very good sear on the hen.
Select a hummus you like – The hummus provides creaminess and additional taste to the bowl. I like to change it up with traditional, roasted pink pepper, or kalamata olive hummus, relying on what I’ve available.
Double the hen bites – The Greek hen bites are so versatile. Make additional and use them in wraps, salads, and even tossed into pasta all through the week. Simply you’ll want to prepare dinner the hen in batches for the very best texture.
Add extra protein – add some greek yogurt tzatziki, add chickpeas or use quinoa as a substitute of rice so as to add extra protein to the meal.

Greek Chicken and Rice Bowl on a wood cutting board with a fork resting in the bowl.

Make Prep Even Faster

When you’re tight on time, listed here are just a few simple methods to save lots of time and nonetheless get pleasure from a scrumptious, nourishing bowl.

Use quick-cooking or frozen rice – Microwaveable jasmine rice, frozen brown rice, and even pre-cooked rice you’ve frozen forward of time can all be nice shortcuts.
Chop veggies prematurely – Cucumbers, tomatoes, and onions can all be chopped forward of time and saved in hermetic containers within the fridge. This makes bowl meeting a breeze throughout the week.
Use store-bought shortcuts – When you’re actually quick on time, use rotisserie hen or pre-cooked hen items that you simply heat up with the Greek dressing in a skillet so as to add taste.

Frequent questions

Can I make this low carb?

Sure. You’ll be able to serve the Greek hen over cauliflower rice or an enormous mattress of greens as a substitute of rice. It’s nonetheless tremendous flavorful and filling.

What different proteins may I take advantage of?

This might even be nice with shrimp or salmon (these air fryer salmon cubes could be good).

How a lot dressing ought to I take advantage of?

I like to recommend beginning with 1/2 tablespoon per bowl. In case your hummus is already filled with taste, it’s possible you’ll not want far more. Style and modify to your liking.

Forkful of Greek chicken and a cucumber being lifted from a bowl.

Can I double the recipe?

Sure, however it would be best to prepare dinner the hen in batches. Overcrowding the skillet will trigger the hen to steam and the feel might be off.

What’s the easiest way to retailer leftovers?

Retailer the rice, hen, and veggies in separate containers within the fridge. Once you’re able to eat, reheat the hen and rice, then add the hummus, veggies, and dressing contemporary.

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1 cup white jasmine rice
1.5 cups water
1.5 kilos boneless, skinless hen – use thighs, breasts or tenders
2 tablespoons greek dressing
½ teaspoons salt
1 giant english cucumber
1 cup tomatoes – chopped
½ medium pink onion – thinly sliced
½ cup hummus
1/4 cup greek dressing

Begin the rice within the instantaneous pot – rinse it effectively, drain it then add it to the moment pot. Cowl with 1.5 cups water and prepare dinner excessive stress 3 minutes

1 cup white jasmine rice, 1.5 cups water
Whereas rice is cooking, prep the hen. Preheat a big skillet over medium warmth. Lower hen into cubes, add 2 tablespoons dressing and 1/2 teaspoon salt. Stir effectively.

1.5 kilos boneless, skinless hen, ½ teaspoons salt, 2 tablespoons greek dressing
When the pan is sizzling, add the hen, transfer hen right into a single layer then don’t contact for five minutes. This helps type a crust. After 5 minutes, transfer hen round, cooking 3-4 extra minutes till hen is cooked by way of.
Whereas hen is cooking/resting, slice the cucumber, chop the tomato and slice the onion.

1 giant english cucumber, 1 cup tomatoes, ½ medium pink onion
After rice is finished cooking, you’ll be able to manually launch stress or let it naturally launch for a couple of minutes. Fluff the rice with a fork.
Assemble the bowls including rice, hen, veggies, 2 tablespoons hummus and 1 tablespoon of Greek dressing to every bowl.

½ cup hummus, 1/4 cup greek dressing

Ideas:

For the quickest prep, use hen tenders, they’re the simplest to chop into cubes.
I like Primal Kitchen Meals Greek Dressing, however use your favourite.
When you don’t have an instantaneous pot, use fast cooking microwavable rice or frozen rice as a substitute.
Add much more taste with olives, pickled pink onion or tzatziki sauce.
When you double the recipe, prepare dinner the hen in batches.

Storing leftovers:
Retailer the hen, rice and veggies separate in hermetic containers within the fridge for as much as 3 days.
When you find yourself able to get pleasure from, reheat the hen and rice then assemble the bowls.