Mediterranean chicken bowls are an ideal meal-prep lunch: spiced, skillet-cooked chicken thighs served over lemon-parsley rice with creamy hummus and a crisp tomato-cucumber salad. Prepare everything ahead, pack into containers, and reheat for easy, gluten-free lunches throughout the week.
I’ll be honest: I wasn’t sure what to call this dish, so “Mediterranean chicken bowls” felt right. The flavors are Mediterranean-inspired—bright lemon, warm spices, garlic—and everything is assembled in a bowl for an easy, satisfying meal.
The recipe was inspired by a favorite spot from my college days in Madison, Wisconsin: Med Cafe. That small, cash-only restaurant served a fantastic chicken shawarma plate—garlicky, lemony chicken with tabouli, yogurt sauce, hummus and pita. I wanted to recreate that delicious combination in a version that fits my current dietary needs, so this recipe is both gluten-free and can be made dairy-free (feta is optional).
I experimented with a spice blend that hits the key notes—cumin, cinnamon, cloves, thyme, lemon and garlic—to create a well-rounded, slightly smoky, aromatic chicken. It may not be traditional shawarma, but it’s a flavorful and approachable version that works perfectly in rice bowls for lunch or dinner.
I serve these bowls with a simple tomato and cucumber salad, a dollop of hummus, and lemon-parsley rice. If you tolerate dairy, crumbled feta is a lovely finish on top. Everything stores and reheats well, making these bowls a great option for bulk meal prepping.
Mediterranean Chicken Bowls Recipe
This Mediterranean chicken bowl is perfect for meal prep. The seasoned chicken, lemony rice, hummus and bright tomato-cucumber salad combine into a balanced, tasty lunch. It’s naturally gluten-free and offers an easy dairy-free option by skipping the feta.
Mediterranean Chicken Bowls
Great for meal prep: seasoned chicken served with lemon-parsley rice, hummus and a fresh tomato-cucumber salad. Gluten-free with a dairy-free option.
Prep Time: 45 minutes
Cook Time: 45 minutes
Total Time: 1 hour 30 minutes
Servings: 6
Ingredients
For the Chicken
- 2 lbs boneless skinless chicken breast, cubed
- 1/4 cup olive oil
- 3 cloves garlic, minced
- 2 tbsp lemon juice
- 2 tsp cumin
- 1 tsp curry powder
- 1/2 tsp cinnamon
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp dried thyme
- 1/4 tsp cloves
For the Rice (Lemon-Parsley Rice)
- 1 cup rice
- 2 cups water or chicken broth
- 1 clove garlic, minced
- 1 tsp lemon juice
- 1 tbsp fresh parsley, chopped
- 1/2 tsp cumin
- 1 tbsp olive oil
For the Tomato and Cucumber Salad
- 2 cups cucumber, diced (about 1 large cucumber)
- 2 cups tomato, diced (about 2 medium tomatoes)
- 3 tbsp lemon juice
- 1 tbsp olive oil
- 2 tbsp fresh parsley, chopped
- 1 clove garlic, minced
- 1/2 tsp salt
Toppings
- Hummus
- Feta (optional, skip for dairy-free)
Instructions
- In a large bowl, whisk together olive oil, minced garlic, lemon juice, cumin, cinnamon, curry powder, salt, black pepper, cloves, and dried thyme. Add the cubed chicken and toss until fully coated. Cover and refrigerate for 20–30 minutes to marinate.
- Heat 1 tbsp olive oil in a large skillet over medium-high heat. Arrange the chicken in a single layer and cook about 5 minutes per side, until cooked through and nicely browned. Work in batches if needed to avoid overcrowding the pan.
- For the rice: combine rice and water or chicken broth in a medium pot and bring to a boil. Reduce heat, cover, and simmer for 15–20 minutes until liquid is absorbed and rice is tender. Fluff with a fork, then stir in chopped parsley, minced garlic, lemon juice and cumin. Add the olive oil and mix to combine.
- For the salad: combine diced cucumber, tomatoes, lemon juice, olive oil, chopped parsley, minced garlic and salt. Toss gently to combine and let sit a few minutes to meld flavors.
- To assemble bowls: divide rice among bowls, top with the spiced chicken, add a spoonful of hummus, and a generous portion of the tomato-cucumber salad. Sprinkle with crumbled feta if using. Serve warm or pack into meal-prep containers.
Meal Prep Tip: Store components separately for best texture—rice and chicken reheat well, and the salad stays crisp if kept chilled until serving.
Nutrition
Calories: 432 kcal | Carbohydrates: 30 g | Protein: 35 g | Fat: 18 g | Saturated Fat: 2 g | Cholesterol: 96 mg | Sodium: 575 mg | Potassium: 805 mg | Fiber: 1 g | Sugar: 2 g | Vitamin A: 660 IU | Vitamin C: 18.5 mg | Calcium: 43 mg | Iron: 2 mg