All Recipes
Mediterranean Bowl with Chicken, Hummus, and Tzatziki
Prep
25 minutes
Cook
25 minutes
Yield
4 bowls
Juicy herb-marinated chicken, garlic-sundried tomato rice, fresh veggies, olives, and a double hit of hummus and tzatziki, all in one vibrant, balanced bowl. A 50-minute, one-pan style meal that’s fresh, filling, and full of bold Mediterranean flavor.
This Mediterranean Bowl Recipe takes juicy herb-marinated chicken, garlic-sundried tomato rice cooked in broth, tangy pickled onions, kalamata olives, and a double hit of creamy hummus and tzatziki. This is the kind of Mediterranean chicken bowl you’d expect to find on a big Greek-Mediterranean family table when everyone’s hungry, and dinner needs to feel like something special without taking all night. In about 50 minutes, you’ve got a full, balanced meal, complete with protein, grains, veggies, and sauces that each bring their own personality.
❤️ Why You’ll Love This Mediterranean Bowl
- Sundried tomato rice cooked in broth: Most Mediterranean bowl recipes lean on plain quinoa or couscous cooked in water. This one is so much better, using garlic, oregano, olive oil, and broth to build flavor right into the rice, while sundried tomatoes bring little bursts of sweet intensity throughout.
- Both hummus AND tzatziki: No choosing sides here. Creamy hummus brings richness, while tzatziki cools everything down with tangy, garlicky freshness. The perfect contrast for this dish of two DELICIOUS staples in my kitchen.
- Meal prep champion: Everything holds up beautifully for 3–4 days when stored separately. The chicken reheats well, the rice keeps its texture, and the toppings stay crisp until you’re ready to assemble. Perfect for Sunday meal prep.
- Customizable protein: Chicken is the star, but chickpeas or tofu can easily step in for a plant-based version. Both equally great options.
What Is a Mediterranean Bowl?
A Mediterranean bowl is a composed meal built on a base of grains like rice, quinoa, or couscous, topped with seasoned protein, fresh vegetables, olives, and a creamy sauce like hummus or tzatziki. It pulls from Mediterranean and Middle Eastern flavor traditions like olive oil, lemon, garlic, herbs, and briny, bright toppings.
Unlike a strictly Greek bowl, a Mediterranean bowl is broader in scope, blending influences from across the region while still keeping that familiar foundation of fresh, simple ingredients. This Mediterranean chicken bowl version is especially delicious because it balances lean protein with vibrant toppings and satisfying grains in one complete meal.
It’s become a weeknight staple in my house for a reason: everything works together, and nothing feels complicated.
Key Ingredients
The Chicken and Marinade
Boneless skinless chicken breasts get coated in olive oil, lemon juice, oregano, thyme, garlic powder, and onion powder. The oregano and thyme bring that classic Greek-inspired backbone to the chicken marinade.
The magic is in the stove-to-oven method. A quick sear builds that golden crust, then the oven finishes the cooking gently so the chicken stays juicy. It’s the difference between dry chicken and restaurant-style tenderness.
The Sundried Tomato Rice
This isn’t plain rice, it’s layered flavor from the start. Garlic and oregano get sautéed in olive oil before the rice is toasted briefly, then everything simmers in chicken broth instead of water.
That pilaf-style start coats each grain in oil, keeping it fluffy instead of sticky. Once it’s cooked, sundried tomatoes are folded in so you get sweet, savory pops throughout every bite.
The Toppings
Pickled onions bring sharp brightness that cuts through the creamy sauces. If you haven’t tried making your own, use our quick guide here.
Kalamata olives add briny depth and that unmistakable Mediterranean flavor.
Fresh cucumber and baby tomatoes bring crunch and juiciness, so the bowl never feels heavy.
Hummus adds richness (try our homemade version), while tzatziki cools everything down with garlic and dill.
Fresh dill finishes everything off with a clean, herby lift that ties the whole bowl together.
Tips for the Best Mediterranean Bowl
Pound the chicken evenly
Getting the chicken to a consistent thickness means everything cooks at the same rate. No dry edges, no undercooked centres, just juicy slices throughout.
Don’t skip the rest time
Letting the chicken rest for 5 minutes keeps the juices inside the meat instead of running onto the cutting board. It also makes slicing cleaner and easier.
Build in sections, not a mix
Keep everything arranged in its own little zone in the bowl. It keeps textures distinct and lets each bite feel slightly different instead of blended.
Use broth for the rice
This is a non-negotiable upgrade. Broth turns plain rice into something savoury and rich, giving the whole bowl more depth.
Serve immediately after assembly
Fresh toppings like cucumbers and tomatoes release water over time. Assemble right before eating for the best crunch and contrast.
Variations and Substitutions
Grain swaps
Quinoa works just as well using the same broth method and adds extra protein. Couscous is a faster option if you want something ready in minutes.
Protein swaps
Chickpeas can be tossed in olive oil, salt, and pepper for a quick plant-based version. Tofu also works well, especially using techniques from our tofu rice bowls. Chicken thighs are another great option if you want extra juiciness.
Topping changes
You can skip hummus for a lighter bowl and just drizzle olive oil and lemon instead. Fresh mint or parsley can replace dill, depending on what you have on hand.
How to Store and Reheat
Store all components separately in airtight containers for up to 3–4 days. Keep sauces like hummus and tzatziki in their own containers, and store fresh vegetables apart from rice and chicken.
To reheat, warm chicken and rice together in the microwave or a skillet with a splash of broth. Add cold toppings after reheating so they stay crisp.
Freeze cooked chicken and rice for up to 2 months, then thaw overnight in the fridge before assembling fresh bowls.
FAQs
A Mediterranean bowl is a layered meal built with grains, protein, vegetables, olives, and sauces like hummus or tzatziki. It draws from Mediterranean and Middle Eastern flavours like olive oil, lemon, garlic, and herbs for a balanced, customizable meal.
Hummus and tzatziki are the most common choices, and this recipe uses both. You can also use tahini, lemon vinaigrette, or simply olive oil and lemon juice. Whatever sauces you prefer!
Yes. Store each component separately and assemble just before eating so everything stays fresh and textured. It keeps well for 3–4 days.
A Greek bowl focuses on traditional Greek flavors like feta, olives, oregano, and tzatziki. A Mediterranean bowl is broader, blending Greek, Middle Eastern, and North African influences, including ingredients like hummus and tahini.
Yes! It’s balanced with lean protein, healthy fats, fresh vegetables, and whole grains. It follows the Mediterranean eating pattern, which is widely recognised as one of the most balanced approaches to everyday eating.
Mediterranean Bowl Recipe
Ingredients
For the chicken
- 1 ½ lbs boneless skinless chicken breasts
- ½ tsp dried oregano
- ½ tsp dried thyme
- ½ large lemon, juiced
- ¾ tsp garlic powder
- ¾ tsp onion powder
- 1 ½ tsp kosher salt
- ½ tsp ground pepper
- 2 tbsp extra-virgin olive oil
For the rice
- 2 tbsp extra-virgin olive oil
- 2 garlic cloves, minced
- 2 tbsp extra-virgin olive oil
- ½ tsp dried oregano
- ½ tsp kosher salt
- 2 cups chicken or vegetable broth
- 1 cup basmati or jasmine rice
- ½ cup diced sundried tomatoes (drain the sundried tomatoes of oil before dicing)
For the toppings
- 1 cup pickled onions make our pickled onion recipe if desired
- 1 cup chopped english cucumber (halve the cucumber, then chop in half-moons )
- 1 cup halved baby tomatoes
- 1 cup pitted kalamata olives
- 1 cup hummus
- 1 cup tzatziki
- ¼ cup fresh chopped dill for garnish
Instructions
- Preheat the oven to 375F.
- Marinate the chicken: In a medium bowl or small baking dish add the olive oil, dried oregano, dried thyme, lemon juice, garlic powder, onion powder, kosher salt and ground pepper and whisk this mixture to combine. Add the chicken breasts and toss in the marinade. Let marinate while you prepare the rest of the ingredients.
- Cook the rice: To a medium pot over medium heat and add 2 tablespoons of olive oil. Once the oil is hot, add the minced garlic, dried oregano and salt and cook for 1-2 minutes until fragrant. Add the rice and cook for 1 minute, stirring frequently. Add the broth and bring to a simmer over medium-high heat. Once simmering, turn to low heat and cook with the lid on most of the way until the rice is tender and the liquid is absorbed, about 12-15 minutes. When the rice is ready, remove from the heat, add the diced sundried tomatoes and fluff / stir the rice with a fork. Put the lid on for 10 minutes. After 10 minutes, remove the lid and fluff the rice again. Set aside.
- Cook the chicken: Heat a nonstick oven-safe skillet (or cast iron skillet) over medium-high for 2 minutes. Add the seasoned chicken breasts and turn the heat down to medium-low, cook the chicken breasts for 3 minutes, flip and cook for another 3 minutes. Turn the heat off and place the chicken in the oven for 10-12 minutes or until the chicken is cooked through, to an internal temperature of 165F. Let the chicken breasts rest on a plate until cool enough to handle.
- Assemble the bowls: Once the rice and chicken are done, chop the chicken into bite-sized places. Then, add ½ – ¾ cup rice to each bowl. Arrange equal portions of the pickled onions, thinly sliced cucumber, halved baby tomatoes, kalamata olives, hummus and tzatziki in each bowl. Garnish each bowl with about 1 tablespoon of fresh chopped dill.
Notes
- Chickpeas: Toss chickpeas in a bowl with salt, pepper and olive oil to season.
- Tofu: marinated tofu or use our Baked Tofu Crumble
