A fresh, protein-packed Mediterranean-inspired meal featuring juicy lemon herb chicken, fluffy quinoa, crisp vegetables, and a light homemade dressing.

Recipe Information

Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Cuisine: Mediterranean
Difficulty: Easy

Ingredients

For the Lemon Herb Chicken

2 boneless, skinless chicken breasts
2 tablespoons olive oil
Juice of 1 lemon
1 teaspoon lemon zest
3 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
½ teaspoon paprika
½ teaspoon ground black pepper
1 teaspoon sea salt

For the Quinoa

1 cup uncooked quinoa
2 cups low-sodium chicken broth or water
½ teaspoon salt

Vegetables

1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, thinly sliced
1 cup baby spinach
½ cup diced bell pepper
¼ cup chopped parsley

Toppings

½ cup crumbled feta cheese
Lemon wedges
Fresh parsley

Lemon Herb Dressing

3 tablespoons olive oil
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey
1 garlic clove, minced
Salt and pepper to taste

Instructions

Step 1: Cook the Quinoa

Rinse quinoa thoroughly.
Add quinoa, broth, and salt to a saucepan.
Bring to a boil.
Reduce heat, cover, and simmer for 15 minutes.
Remove from heat and let sit for 5 minutes.
Fluff with a fork.

Step 2: Marinate the Chicken

Mix together:

Olive oil
Lemon juice
Lemon zest
Garlic
Oregano
Thyme
Paprika
Salt
Pepper

Coat chicken well and marinate for at least 20 minutes (up to 4 hours for deeper flavor).

Step 3: Cook the Chicken

Heat a skillet or grill over medium-high heat.
Cook chicken for 6–7 minutes per side.
Internal temperature should reach 165°F (74°C).
Let rest for 5 minutes before slicing.

Step 4: Prepare the Dressing

Whisk together:

Olive oil
Lemon juice
Dijon mustard
Honey
Garlic
Salt
Pepper

Step 5: Assemble the Bowls

Divide quinoa among four bowls.

Top with:

Baby spinach
Tomatoes
Cucumbers
Onion
Bell pepper
Sliced chicken
Feta cheese
Fresh parsley

Drizzle with dressing and serve with lemon wedges.

Tips

Marinate overnight for maximum flavor.
Grill the chicken for extra smoky taste.
Add avocado for creaminess.
Meal prep by storing dressing separately.
Serve warm or chilled.

Variations

Add roasted zucchini or eggplant.
Replace chicken with grilled shrimp.
Use brown rice instead of quinoa.
Make vegetarian with roasted chickpeas.
Add olives for extra Mediterranean flavor.

Storage

Refrigerator: 4 days

Freezer: Chicken and quinoa freeze for up to 2 months.

Store vegetables and dressing separately for best freshness.

Nutrition (Approximate Per Serving)

Calories: 485
Protein: 39g
Carbohydrates: 29g
Fat: 23g
Saturated Fat: 5g
Fiber: 5g
Sugar: 5g
Sodium: 540mg
Cholesterol: 90mg

Allergen Information

Contains:

Milk (feta cheese)
Mustard (Dijon mustard)

Does Not Contain:

Peanuts
Tree Nuts
Eggs
Soy
Wheat
Fish
Shellfish
Sesame (unless mustard or dressing ingredients contain traces)

Gluten-Free: Yes (use certified gluten-free broth and Dijon mustard if needed.)

Frequently Asked Questions (FAQs)

1. Can I make this ahead of time?

Yes. It’s excellent for meal prep and stays fresh for up to 4 days in the refrigerator.

2. Can I use chicken thighs?

Yes. Boneless, skinless chicken thighs work well and remain extra juicy.

3. Is quinoa healthier than rice?

Quinoa provides more protein, fiber, and essential amino acids than most white rice varieties.

4. Can I serve it cold?

Yes. It makes a refreshing Mediterranean salad bowl when chilled.

5. Can I make it dairy-free?

Yes. Omit the feta cheese or use a dairy-free feta alternative.

6. What vegetables work best?

Cucumber, tomatoes, spinach, roasted peppers, zucchini, olives, and red onion all pair well.

7. Can I use bottled lemon juice?

Fresh lemon juice is recommended for the brightest flavor, but bottled can be used if necessary.

8. Is this recipe good for weight loss?

Yes. It’s high in lean protein, rich in fiber, and balanced with healthy fats, making it a satisfying meal.

9. What pairs well with this bowl?

Serve with warm pita (if not gluten-free), hummus, tzatziki, or a simple Greek salad.

10. Can I freeze the entire bowl?

It’s best to freeze only the cooked chicken and quinoa. Add fresh vegetables after thawing for the best texture.