Description
Greek Chicken Bowls with Creamy Tahini Feta Sauce combine marinated and pan-seared chicken breast with nutrient-rich brown rice or quinoa, fresh Mediterranean vegetables, and a luscious tahini feta yogurt sauce. This vibrant and wholesome meal offers a perfect balance of protein, healthy fats, and fresh produce, making it ideal for quick weeknight dinners or meal prep.
Ingredients
Scale
Chicken Marinade
- 1 1/2 lb boneless skinless chicken breasts, cut into bite-size pieces
- 2 tbsp olive oil
- 3 tbsp fresh lemon juice, divided
- 3 cloves garlic, minced
- 1 1/2 tsp dried oregano
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 3/4 tsp salt
- 1/2 tsp black pepper
Main Ingredients
- 3 cups cooked brown rice or quinoa
- 1 cup cherry tomatoes, halved
- 1 large cucumber, diced
- 1/2 small red onion, thinly sliced
- 2 cups chopped romaine or mixed greens
- 1/2 cup kalamata olives, pitted and halved
- 2 tbsp chopped fresh parsley
- 1 tbsp olive oil (for cooking chicken)
Creamy Tahini Feta Sauce
- 1/4 cup tahini
- 1/2 cup crumbled feta cheese
- 1/4 cup plain Greek yogurt
- 1 small garlic clove, minced
- 1 tbsp fresh lemon juice (remaining from marinade)
- 2–4 tbsp water, as needed to thin the sauce
- Pinch salt
- Pinch black pepper
Instructions
- Marinate the chicken: In a medium bowl, combine 2 tablespoons olive oil, 3 tablespoons lemon juice, minced garlic, dried oregano, cumin, smoked paprika, salt, and black pepper. Add the chicken pieces and toss until evenly coated. Cover and refrigerate for at least 20–30 minutes to allow the flavors to infuse while you prepare other ingredients.
- Cook the grains: If the brown rice or quinoa isn’t pre-cooked, prepare it according to package instructions. Once cooked, fluff with a fork and set aside to cool slightly before assembling the bowls.
- Prep the vegetables: Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the romaine or mixed greens and fresh parsley. Keep each ingredient separated in bowls or on a platter for quick assembly later.
- Cook the chicken: Heat a large skillet over medium-high heat and add the remaining 1 tablespoon of olive oil. When the oil is hot, add the marinated chicken in a single layer, cooking in batches if necessary. Cook for about 4–5 minutes per side, stirring occasionally, until the chicken is browned and reaches an internal temperature of 165°F (74°C).
- Rest the chicken: Transfer the cooked chicken to a plate and let it rest for a few minutes so the juices redistribute, ensuring tender, juicy chicken for your bowls.
- Make the creamy tahini feta sauce: In a medium mixing bowl, whisk together tahini, crumbled feta, Greek yogurt, the remaining tablespoon of lemon juice, and the minced garlic clove. The mixture will initially be thick and dense.
- Thin and season the sauce: Gradually whisk in 2 to 4 tablespoons of water, adding a little at a time until the sauce is smooth and pourable. Season with a pinch of salt and black pepper to taste, and add extra lemon juice if you desire a brighter, tangier flavor.
- Assemble the bowls: Divide the cooked brown rice or quinoa evenly among four serving bowls. Add a handful of chopped greens to each bowl, then arrange the cooked chicken, cherry tomatoes, cucumber, red onion, and kalamata olives on top.
- Add sauce and garnish: Generously drizzle each bowl with the creamy tahini feta sauce. Finish by sprinkling with chopped fresh parsley and, if desired, an extra drizzle of olive oil for added richness.
- Serve or store: Serve the Greek chicken bowls immediately while the chicken and grains are warm. Alternatively, cool all components and store separately in the refrigerator for effortless meal-prep bowls to enjoy over the next few days.
Notes
- Marinating the chicken overnight will deepen the flavor, but 20–30 minutes is sufficient for a quick meal.
- You can substitute quinoa for brown rice or use a mix of both according to your preference.
- For a spicier kick, add a pinch of cayenne pepper to the marinade.
- The creamy tahini feta sauce can be made ahead and refrigerated for up to three days.
- Ensure the chicken reaches an internal temperature of 165°F (74°C) for safety and optimal juiciness.
- Leftovers store well when components are kept separate; assemble just before serving to maintain freshness.
