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Fresh Mediterranean Chicken Protein Bowl Easy Healthy Herbed Hummus Recipe

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A vibrant and satisfying Mediterranean chicken protein bowl featuring grilled chicken, fresh veggies, quinoa, and a creamy herbed hummus with parsley, dill, and lemon zest. Perfect for quick, healthy meals with bold flavors.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 12 oz / 340 g), trimmed
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • Salt and black pepper, to taste
  • 1 cup canned chickpeas, drained and rinsed (reserve the liquid)
  • 3 tablespoons tahini
  • 2 cloves garlic, minced
  • Juice of 1 lemon (about 2 tablespoons)
  • 1/4 cup fresh parsley leaves, chopped
  • 2 tablespoons fresh dill, chopped
  • 2 tablespoons extra virgin olive oil
  • Salt to taste
  • 2–3 tablespoons reserved chickpea liquid or water (for desired consistency)
  • 1 cup cooked quinoa (about 185 g cooked)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup Kalamata olives, pitted and halved (optional)
  • Fresh mint leaves, for garnish

Instructions

  1. Marinate the Chicken (10 minutes prep): In a bowl, combine olive oil, ground cumin, smoked paprika, garlic powder, salt, and pepper. Rub this spice mix all over the chicken breasts. Let them sit at room temperature for 10 minutes to soak in the flavors.
  2. Cook the Quinoa (15 minutes): Rinse 1/2 cup dry quinoa under cold water. Combine with 1 cup water in a pot, bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until water is absorbed. Fluff with a fork and set aside to cool slightly.
  3. Prepare the Herbed Hummus (10 minutes): In a food processor, add chickpeas, tahini, minced garlic, lemon juice, olive oil, chopped parsley, dill, and salt. Blend until smooth, adding reserved chickpea liquid or water tablespoon by tablespoon until you achieve a creamy consistency. Taste and adjust seasoning.
  4. Grill the Chicken (12-15 minutes): Heat your grill pan or skillet over medium-high heat. Cook the chicken breasts for about 6-7 minutes per side, or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing thinly.
  5. Prep the Veggies: While the chicken cooks, halve cherry tomatoes, dice cucumber, thinly slice red onion, and chop fresh mint. Combine all in a bowl for easy assembly.
  6. Assemble the Bowls: Divide cooked quinoa between two bowls. Arrange sliced chicken on top, then add the tomato-cucumber mixture, olives if using, and a generous dollop of herbed hummus on the side. Garnish with fresh mint leaves.
  7. Final Touches: Drizzle a little extra olive oil and a squeeze of fresh lemon juice over each bowl if desired. Serve immediately or refrigerate for up to 2 days.

Notes

Marinate chicken for at least 10 minutes for best flavor. Use a meat thermometer to avoid overcooking chicken; aim for 165°F internal temperature. Add reserved chickpea liquid slowly when blending hummus to control texture. Rest chicken before slicing to keep it juicy. Can substitute quinoa with cauliflower rice for low-carb option or almond flour for gluten-free grain. Herbed hummus can be made up to 3 days ahead and stored refrigerated.

Nutrition

Keywords: Mediterranean chicken bowl, protein bowl, herbed hummus, healthy dinner, quick meal, grilled chicken, quinoa bowl, easy recipe

Find it online: https://gleefulfork.com/fresh-mediterranean-chicken-protein-bowl-easy-healthy-herbed-hummus-recipe/