1. Introduction: A Mediterranean Escape in a Bowl
Imagine standing on a sun-drenched terrace in Santorini, the scent of wild oregano wafting through the salty sea air. While we can’t all hop on a plane to the Cyclades for lunch, the Greek Chicken & Quinoa Power Bowl is the next best thing. This dish isn’t just a meal; it’s a celebration of the Mediterranean way of life—fresh, vibrant, and deeply nourishing.
The “Power Bowl” trend has taken the culinary world by storm, but its roots are ancient. Combining lean proteins with complex grains and raw vegetables is a staple of Greek coastal diets. This specific recipe reimagines those classic flavors—tangy feta, briny olives, and zesty lemon—into a modern, high-performance format. Whether you are fueling up for a busy workday or looking for a colorful dinner that the whole family will love, these bowls offer a perfect harmony of textures and nutrients.
The magic lies in the contrast: the warmth of the charred, garlic-marinated chicken against the cool, crisp crunch of Persian cucumbers and red onions. It’s a dish that proves “healthy eating” never has to mean sacrificing flavor.
2. Recipe Overview
- Cuisine Type: Mediterranean / Greek-Fusion
- Difficulty Level: Easy to Intermediate
- Prep Time: 25 minutes
- Cook Time: 20 minutes
- Total Time: 45 minutes
- Dietary Classifications: High-Protein, Gluten-Free (ensure chicken marinade is GF), Nut-Free.
3. Equipment and Tools
To achieve professional-grade results, ensure you have the following tools prepared:
- Large Mixing Bowl: For marinating the chicken (minimum 3L capacity).
- Medium Saucepan: For cooking quinoa (2L capacity with a tight-fitting lid).
- Cast Iron Skillet or Grill Pan: A 12-inch (30cm) pan is ideal for achieving a deep sear on the chicken.
- Chef’s Knife: A sharp 8-inch blade for precision dicing of vegetables.
- Large Cutting Board: Preferably wood or high-density plastic.
- Fine-Mesh Strainer: Essential for rinsing quinoa to remove bitterness.
- Whisk: For emulsifying the lemon-herb dressing.
- Measuring Cups and Spoons: For both dry and liquid ingredients.
4. Serving Suggestions
Plating Recommendations
Start with a generous base of quinoa on one side of the bowl. Arrange the sliced chicken, cucumbers, tomatoes, and olives in distinct “sections” or piles on top. This deconstructed look is visually stunning and allows diners to mix as they please.
Garnish Ideas
- A heavy sprinkle of fresh dill and flat-leaf parsley.
- A pinch of Aleppo pepper or red chili flakes for a subtle kick.
- Extra wedges of charred lemon.
Complementary Side Dishes
- Warm Pita Bread: Perfect for scooping up leftover hummus or tzatziki.
- Roasted Eggplant: To add a smoky, earthy depth to the meal.
Wine or Beverage Pairings
- White Wine: An Assyrtiko or a crisp Sauvignon Blanc.
- Non-Alcoholic: Sparkling water infused with cucumber and mint.
5. Nutritional Information
Per Serving (approximate):
| Nutrient | Amount |
| Calories | 520 kcal |
| Protein | 38g |
| Total Fat | 22g |
| Saturated Fat | 6g |
| Carbohydrates | 42g |
| Dietary Fiber | 7g |
| Sugars | 4g |
Health Benefits:
- Quinoa: A complete protein containing all nine essential amino acids.
- Olive Oil: Rich in monounsaturated heart-healthy fats.
- Vegetables: High in Vitamin C, Vitamin K, and antioxidants.
6. Storage and Reheating
Refrigeration
Store the components separately if possible. The chicken and quinoa will stay fresh in airtight containers for up to 4 days. Keep the fresh salad (cucumber/tomato) in a separate container to prevent wilting.
Freezing
The cooked chicken and quinoa can be frozen for up to 2 months. Do not freeze the fresh vegetables or the dairy-based toppings (feta/tzatziki).
Reheating
- Microwave: Heat chicken and quinoa for 1.5–2 minutes at medium power.
- Stovetop: Reheat chicken in a pan with a splash of water or broth to maintain moisture.
- Note: Always add the cold salad and dressing after reheating the base components.
7. Expert Tips and Variations
- The Quinoa Secret: Always toast your dry quinoa in the saucepan with a teaspoon of olive oil for 2 minutes before adding water. This brings out a nutty aroma.
- Chicken Tenderness: Use an instant-read thermometer. Pull the chicken off the heat at $160^\circ F$ ($71^\circ C$); carry-over cooking will bring it to the safe $165^\circ F$ ($74^\circ C$) without drying it out.
- Vegetarian Variation: Swap chicken for crispy roasted chickpeas or grilled halloumi cheese.
- Low-Carb Adaptation: Replace quinoa with cauliflower rice or a bed of baby spinach.
8. Ingredients Section
For the Lemon-Oregano Chicken
- Chicken Breast or Thighs: 1.5 lbs (680g), boneless and skinless.
- Extra Virgin Olive Oil: 3 tbsp (45ml).
- Lemon Juice: 2 tbsp (30ml) – freshly squeezed.
- Garlic: 3 cloves, minced.
- Dried Oregano: 1 tsp.
- Kosher Salt & Black Pepper: To taste.
For the Quinoa Base
- White or Tri-Color Quinoa: 1 cup (185g) dry.
- Water or Chicken Broth: 2 cups (475ml).
- Salt: 1/2 tsp.
The Fresh “Power” Toppings
- Persian Cucumbers: 2-3, diced.
- Cherry Tomatoes: 1 cup (150g), halved.
- Red Onion: 1/4 cup, thinly sliced.
- Kalamata Olives: 1/2 cup, pitted.
- Feta Cheese: 1/2 cup (75g), crumbled.
- Tzatziki Sauce: 1/2 cup (for drizzling).
9. Step-by-Step Instructions
- Marinate the Chicken: In a large bowl, whisk together olive oil, lemon juice, garlic, and oregano. Add the chicken, coating thoroughly. Let sit for at least 15 minutes (or up to 4 hours in the fridge).
- Cook the Quinoa: Rinse quinoa under cold water. In a saucepan, combine quinoa and broth. Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes before fluffing with a fork.
- Sear the Protein: Heat your skillet over medium-high heat. Place chicken in the pan. Cook for 6–8 minutes per side until the exterior is golden brown and the internal temperature reaches $165^\circ F$.
- Rest and Slice: Transfer chicken to a cutting board. Let it rest for 5 minutes to lock in juices, then slice into strips.
- Prep the Salad: While the chicken rests, toss the cucumbers, tomatoes, and red onions with a squeeze of lemon and a pinch of salt.
- Assemble: Divide the quinoa into 4 bowls. Top with chicken, the vegetable mix, olives, and feta.
- Final Touch: Drizzle generously with tzatziki and garnish with fresh herbs.
10. Frequently Asked Questions (FAQ)
Q: Can I use rice instead of quinoa?
A: Absolutely. Basmati or Jasmine rice works beautifully, though you will lose the specific nutty flavor and high protein content of the quinoa.
Q: How do I stop my quinoa from being mushy?
A: Use the 2:1 water-to-grain ratio and never skip the “resting” period after cooking. Fluffing with a fork instead of a spoon also keeps the grains distinct.
Q: Is this recipe meal-prep friendly?
A: It is one of the best recipes for meal prep! The flavors actually meld and improve by the second day.
Q: What if I don’t have Greek yogurt for tzatziki?
A: You can use a lemon-tahini dressing or a simple vinaigrette made of olive oil, red wine vinegar, and dried herbs.
