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Mediterranean Chicken Grain Bowl with Lemon-Herb Tahini

Mediterranean Chicken Grain Bowl with Lemon-Herb Tahini

Lunch
Prep Time
15min
Cook Time
30min
Servings
4
Calories
485
Chef's Note

This recipe demonstrates the 'Grain Bowl Transformation' strategy from the blog post. By dicing your pre-cooked protein into small cubes and surrounding it with fresh vegetables and bold Mediterranean flavors, the chicken becomes a supporting player rather than the star. The lemon-herb tahini creates an entirely different flavor profile than your original preparation, proving that the same protein can deliver completely different eating experiences. For maximum meal prep efficiency, prep all components on Sunday and assemble bowls throughout the week.

Tags
meal-prep
grain-bowl
mediterranean
protein-transformation
no-cook
make-ahead
rotisserie-chicken
healthy
batch-cooking
versatile
Ingredients

  • 3 cups cooked chicken breast (from rotisserie or meal prep)

  • 2 cups cooked quinoa or farro

  • 2 cups cherry tomatoes

  • 1 large cucumber

  • 1/2 small red onion

  • 1/2 cup kalamata olives

  • 1/2 cup crumbled feta cheese

  • 1/4 cup fresh parsley

  • 1/4 cup tahini

  • 3 tablespoons fresh lemon juice

  • 1 clove garlic clove, minced

  • 1 teaspoon dried oregano

  • 2 tablespoons extra virgin olive oil

  • 2-3 tablespoons water

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

Instructions
  • 1

    Dice the cooked chicken into 1/2-inch cubes. This smaller dice allows the protein to integrate with the other ingredients rather than dominate the bowl.

  • 2

    Halve the cherry tomatoes. Dice the cucumber into 1/2-inch pieces. Thinly slice the red onion and roughly chop the parsley.

  • 3

    Make the lemon-herb tahini dressing: In a small bowl, whisk together tahini, lemon juice, minced garlic, oregano, olive oil, salt, and pepper. Add water one tablespoon at a time until the dressing reaches a pourable consistency.

  • 4

    Divide the cooked quinoa or farro among four bowls as the base layer.

  • 5

    Arrange the diced chicken, tomatoes, cucumber, red onion, and olives in sections over the grains, creating visual appeal and allowing diners to customize each bite.

  • 6

    Drizzle the lemon-herb tahini dressing generously over each bowl.

  • 7

    Top with crumbled feta cheese and fresh parsley.

  • 8

    Serve immediately, or pack into meal prep containers where components will stay fresh for up to 4 days. Keep dressing separate until ready to eat.

Nutrition Information (per serving)
485
Calories
32g
Protein
38g
Carbs
22g
Fat
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