I made this for lunch, took one bite, and immediately knew it needed a spot here. Juicy oregano chicken, fluffy quinoa, crunchy vegetables and a bright lemon dressing: lunch is officially doing more than keeping me from eating the kids’ snacks.
This Mediterranean-inspired bowl uses familiar whole foods and no added sugar. Cook the chicken and quinoa at the same time, chop the vegetables while they cook, and lunch comes together in about 35 minutes.
Why this bowl works for real life
The warm chicken and quinoa are lovely against the cool, crunchy vegetables. You can serve everything in separate piles for anyone who prefers their foods not to hold hands, or toss the whole bowl together. The lemon–oregano dressing ties it all together without needing a bottled sauce.
Mediterranean Chicken & Quinoa Bowls
Recipe card · Makes 4 servings · Prep: 15 minutes · Cook: 20 minutes · Total: about 35 minutes
Ingredients
1 pound boneless, skinless chicken breast
¾ cup dry quinoa, rinsed
1½ cups water or homemade chicken broth with no added sugar
1 medium cucumber, chopped
2 medium carrots, grated or shaved into thin ribbons
2 cups baby spinach
1 tablespoon extra-virgin olive oil, for cooking
½ teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon ground turmeric
Sea salt and black pepper, to taste
Optional: 1–2 chopped tomatoes, as in my photographed bowl
Lemon–oregano dressing
3 tablespoons extra-virgin olive oil
Juice of 1 lemon
1 small garlic clove, finely minced
½ teaspoon dried oregano
Pinch of sea salt
Instructions
Cook the quinoa. Put rinsed quinoa and water or broth in a saucepan. Bring to a boil, cover, reduce to a gentle simmer and cook for about 15 minutes, until the liquid is absorbed. Remove from the heat, keep covered for 5 minutes, then fluff with a fork.
Cook the chicken. Pat the chicken dry and season with garlic powder, oregano, turmeric, salt and pepper. For even cooking, pound thick breasts to an even thickness or slice horizontally into thinner cutlets. Heat 1 tablespoon olive oil in a skillet over medium heat. Cook about 5–7 minutes per side, adjusting for thickness, until the thickest part reaches 165°F on a food thermometer. Let rest briefly, then slice.
Make the dressing. Whisk together the olive oil, lemon juice, minced garlic, oregano and salt. Taste and adjust the lemon or seasoning.
Build your bowls. Divide the spinach, quinoa, cucumber and carrots among 4 bowls. Add tomatoes if using, top with chicken and divide the dressing among the bowls. Serve with the chicken and quinoa warm or chilled.
Little details that make a difference
Rinse the quinoa: A fine-mesh strainer makes this easy and helps remove any bitter coating. White or tricolor quinoa both work; I used tricolor in the photos.
Keep the vegetables crisp: For meal prep, pack the dressing separately and add it just before eating. You can leave the spinach out if you prefer the cucumber, carrot and tomato combination in my bowl.
Make it family friendly: Serve the components separately and let everyone assemble their own bowl. Chop or shred the chicken and vegetables to suit each child’s eating skills.
Meal prep and storage
Refrigerate the chicken and quinoa promptly in shallow, covered containers, keeping them separate from the raw vegetables and dressing. Keep the refrigerator at 40°F or below and use cooked leftovers within 3–4 days. Refrigerate perishable food within 2 hours, or within 1 hour when temperatures are above 90°F. Reheat only the chicken and quinoa to 165°F, then add the cold vegetables and dressing. See USDA leftover-storage guidance.
Keep the whole-food ideas coming
Want a little less “what are we eating?” in your week? Get my free 7-Day Protein & Fiber Guide for a meal map, recipes and grocery list. For another cozy meal, try Lemon Chicken & White Bean Soup.
