These colorful Mediterranean Power Bowls are loaded with nutrients, rich flavors, and exciting textures that make the healthier choice the easy choice. With juicy marinated chicken breast, salty olives, crunchy bell pepper, crisp cucumber, fresh herbs, rich feta, sweet cherry tomatoes, greens, and roasted seasoned chickpeas, these bowls will be your new go-to meal prep or dinner to serve to company.
These Mediteranean Power Bowls make eating healthy a breeze because they are so dang flavorful. Why eat the stale donuts that have been sitting in the break room since before the last time the Kuerig was cleaned when you have a lunch like this in the fridge?
I love the variety of nutrients you get with these bowls. The colorful ingredients speak for themselves. This recipe is high in protein, fiber, and healthy fats making it incredibly blood sugar-stabilizing and satiating for the win.
What You'll Love About These Mediterranean Power Bowls
- Quick and Easy! - You can prepare this elaborate bowl in under 30 minutes.
- Nutrient Powerhouse! - These power bowls have a whopping 53 grams of protein and 10 grams of fiber. Each serving contains over 20% of your daily needs for 19 vitamins and minerals!
- Meal Prep Made Easy - Use this recipe to prep 4 meals to use as lunches or dinners for the busiest of days!
Ingredient Notes & Possible Substitutions
Garlic Chicken - This garlic chicken is easy to make and so flavorful, but you could alternatively use pulled rotisserie chicken for a quick substitution or omit the chicken to make these Mediterranean Power Bowls vegetarian.
Mediterranean Roasted Chickpeas - These roasted chickpeas are loaded with garlic and herbs, making them a salty, crunchy addition to the bowls. You could also use uncooked canned chickpeas for this purpose to simplify the recipe or a dollop of hummus instead of the roasted chickpeas.
Tzatziki Sauce - Tzatziki sauce is a fun and creamy addition to the bowls, but they are plenty flavorful without the tzatziki. If you want to skip the sauce, add a ripe avocado or just a drizzle of olive oil and red wine vinegar if you are worried about the bowl being too dry.
Cucumber - I prefer English cucumbers because they are "seedless" and the peel is tender so they do not need to be peeled. You could use a regular cucumber in this situation, but I would recommend peeling it and removing the seeds with a spoon before chopping.
Bell Pepper - Any sweet bell pepper can be used (orange, red, or yellow). Green bell peppers will not work as well.
Red Onion - You can omit the onion if it is not your thing, or substitute it with a shallot which is sweeter and a little less sharp.
Feta - Feta is awesome because it is deliciously salty, not to mention high in protein. Goat cheese is another great option if you don't love feta.
Kalamata Olives - Use your favorite type of olives. I like kalamata but a Greek olive mix will also work wonderfully.
Cherry Tomatoes - Cherry or grape tomatoes are perfect because they are sweet and bite-sized. Alternatively, you can chop a few small, ripe, and flavorful tomatoes to use in the recipe instead. Keep in mind that if the tomato is watery it may cause the lettuce to wilt when stored together.
Basil - I don't recommend omitting the basil. It is a small addition but adds so much flavor! You can add more fresh herbs if you feel inclined. Dill, mint, Italian parsley, and oregano would all work well!
These Mediterranean Power Bowls have an awesome balance of macronutrients and are absolutely loaded with micronutrients.
- Each bowl is an excellent source of vitamin B1 (22%), B2 (45%), B3 (110%), B5 (43%), B6 (93%), B12 (36%), folate (30%), vitamin C (95%), vitamin E (22%), vitamin K (99%), calcium (31%), copper (49%), iron (22%), magnesium (31%), manganese (74%), phosphorus (70%), potassium (35%), selenium (66%), and zinc (43%).
- Each serving contains 53 grams of protein and 10 grams of fiber (almost half your daily needs!), not to mention plenty of healthy fats for a satiating meal!
Making The Garlic Chicken
- Diced the chicken breast into 1-inch cubes. Start by slicing against the grain!
- Mince the garlic and then combine all ingredients for the marinade in a gallon-size Ziploc bag. Add diced chicken to the bag and seal. You will want to shake until the chicken is evenly covered and place it in the refrigerator for a minimum of 30 minutes.
- Once the chicken has marinated, heat a large frying pan over medium heat. Remove the chicken from the marinade and add it to the pan. Allow chicken to cook on all sides until it is no longer pink in the middle and lightly browned on the outside, about 8-10 minutes.
Mediterranean Bowls Meal Prep
Oh my gosh, what a tasty meal prep these Mediterranean Power Bowls make! No more boring lunches. You can use this recipe to make 4 individually prepared and packable meals. Here is how to do it:
- You will start by placing a single portion of chicken in a small glass airtight container. I use glass if I plan to reheat the chicken; however, it can also be enjoyed cold. Keeping the chicken separate allows everything to stay food-safe and prevents the veggies from getting any excess moisture which can cause them to lose their crunch.
- Use a medium-sized container to hold a serving of all the veggies, chickpeas, and feta.
- Place a serving of tzatziki sauce in a small condiment container.
- Repeat until you have 4 perfectly prepared meals!
- If you plan on eating the chicken cold, you can just pack it along with the veggies to save some space. Alternatively, you could also put it in a plastic zipper bag if combining the chicken and veggies weirds you out. My personal preference is to keep everything separate so nothing loses its crunch.
- Using meal prep containers can be helpful or one larger container that can fit your veggies and a condiment container (for the tzatziki) so you aren't juggling Tupperware like a bad circus act.
- I am a big advocate of using glass containers for anything you have to microwave, but you could eat this meal cold, so you can get away with plastic here if that is what you have.
- Marinated the chicken! I used to be the type of person who would skip the marinade to save time. Don't be that person. Take the extra 30 minutes to marinate the chicken and you will not regret it!
- Load the bowls! This recipe will indicate how much of each ingredient I think you will need for four bowls; however, you could just prep the ingredients and let each person eating serve themselves. If you want extra of any ingredient, do it up!
- If making tzatziki, be sure to remove as much moisture as possible from the grated cucumber. This will keep your sauce from becoming too watery and separating.
- Harissa Sauce (Harissa Paste)
- Spicy Thai Chicken Salad
- Thai Peanut Chicken Bowls
- Lemon Pepper Drumsticks
- Spicy Tahini Sauce
Feel free to leave a comment and a rating below. Feedback is always appreciated! 😊
Mediterranean Powers Bowls
- Cutting board
- Frying pan
- 4 cups Spring mix or chopped romaine lettuce
- 2 ¼ cups Mediterranean Roasted Chickpeas
- 1 cup Tzatziki sauce
- 1 cup Cherry tomatoes Halved
- 1 Seedless cucumber Diced
- 1 Yellow bell pepper Diced
- 4 ounces Feta
- ½ Red onion Diced (about ⅔ cup diced)
- ½ cup Greek olives
- ½ cup Fresh basil Shredded
- Extra olive oil and red wine vinegar for serving Optional
- Remove the chicken breast from the package and pat dry with paper towels. Place the chicken on a cutting board and slice it against the grain, and then cut it into 1-inch cubes.
- Mince the garlic and then combine all the ingredients for garlic chicken marinade in a gallon-sized Ziploc bag. Add diced chicken to the bag and seal. Shake until chicken is evenly covered and place in the refrigerator for 30-60 minutes (or up to overnight). While the chicken marinates, prepare the rest of the ingredients.
- Once the chicken has marinated, heat a large frying pan over medium heat. Remove the chicken from the marinade and add it to the pan. Allow the chicken to cook on all sides until it is no longer pink in the middle and is lightly browned on the outside, about 8-10 minutes, turning with tongs as needed. Remove from the heat and set aside.
- Prepare the Mediterranean Roasted Chickpeas and Tzatziki Sauce according to the recipes.
- Prepare the produce. Peel and dice ½ of a red onion. Halve the cherry tomatoes. Dice 1 large cucumber (you can also add in the remaining cucumber from the tzatziki) and the bell pepper. Shred the basil.
- Fill the bowls first with greens, then add the veggies, olives, roasted chickpeas, crumbled feta, and cooked chicken. Top with tzatziki sauce. Serve with extra olive oil, red wine vinegar, salt and pepper if desired.