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Mediterranean Rice Bowl

Savory Mediterranean Rice Bowl for Flavorful Meal Prep

This Mediterranean Rice Bowl features grilled chicken, fluffy rice, and fresh vegetables for a delicious meal prep option.
Prep Time 30 minutes
Cook Time 30 minutes
Marination Time 1 hour
Total Time 2 hours
Servings: 4 bowls
Course: Lunch
Cuisine: Mediterranean
Calories: 560

Ingredients
  

For the Chicken Marinade
  • 2 cups Chicken Breast Fresh, boneless
  • 1 cup Full Fat Greek Yogurt Can substitute with regular yogurt or buttermilk
  • 1/4 cup Extra Virgin Olive Oil Can substitute with avocado oil
  • 4 cloves Garlic Minced or use garlic powder
  • 1 unit Lemon Juice Juice of 1 lemon, can substitute with lime juice
  • 2 tbsp Tomato Paste Can be omitted for a lighter dish
  • 1 tsp Paprika Use smoked paprika for intensified taste
  • 1 tsp Kosher Salt Adjust based on broth's sodium content
  • 1 tsp Dried Oregano or Thyme Fresh herbs can also be used
  • Fresh Cracked Pepper Optional but recommended
For the Rice Pilaf
  • 2 cups Basmati Rice Jasmine rice is a good substitute
  • 3 cups Chicken Broth Vegetable broth can be used for vegetarian option
For the Salad
  • 1 large Cucumber Can substitute with bell peppers
  • 4 units Roma Tomatoes Freshness is key, other types can be used
  • 1/2 cup Mint or Parsley Fresh herbs for garnish; basil is also an option
For Serving
  • 4 slices Naan or Pita Bread Tortillas can be used as a substitute
  • 8 oz Hummus Store-bought or homemade

Equipment

  • Grill
  • Mixing Bowl
  • Pot
  • skewers

Method
 

Step‑by‑Step Instructions
  1. Begin by cutting the boneless chicken breasts into bite-sized cubes. In a mixing bowl, combine Greek yogurt, olive oil, minced garlic, lemon juice, tomato paste, paprika, salt, oregano, and pepper. Add chicken pieces and coat thoroughly. Cover and marinate for at least 1 hour.
  2. Preheat your grill to medium-high heat, around 400°F. Thread the marinated chicken onto skewers, using 4-5 pieces per skewer. Grill for 5-7 minutes on each side, cooking until internal temperature reaches 165°F.
  3. In a medium pot, heat olive oil over medium heat. Add finely chopped onions and sauté for about 5-7 minutes. Stir in basmati rice and toast for 2-3 minutes. Pour in chicken broth and bring to a boil.
  4. Once boiling, reduce heat to low, cover, and let simmer for 15 minutes until liquid is absorbed. Keep covered for an additional 5-10 minutes before fluffing rice with a fork.
  5. While the rice rests, chop cucumber and tomatoes. Combine in a large bowl with olive oil, herbs, salt, and pepper. Toss gently to mix.
  6. To assemble, divide rice among bowls, top with chicken skewers and fresh salad. Add a dollop of hummus and serve with naan or pita.

Nutrition

Serving: 1bowlCalories: 560kcalCarbohydrates: 50gProtein: 36gFat: 25gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 90mgSodium: 700mgPotassium: 800mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 150mgIron: 3mg

Notes

For best flavor, marinate chicken for at least 4 hours. Use fresh veggies for the best texture and flavor.

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