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mediterranean chicken rice bowls

High Protein Mediterranean Chicken Rice Bowls

Delicious High Protein Mediterranean Chicken Rice Bowls recipe with step-by-step instructions.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 52 minutes
Servings 4 servings
Calories 2450 kcal

Ingredients
  

For the chicken::

  • 1 lb chicken thighs (cut into 1-inch chunks)
  • 4 garlic cloves (freshly minced for best flavor)
  • 3 tbsp lemon juice
  • 1 tbsp white wine vinegar
  • 2 tbsp olive oil
  • 2 tbsp oregano
  • 2 tbsp yogurt (I use Fage Total 5% for a richer marinade)
  • 1 tsp salt
  • 1 tsp paprika
  • 1 tsp cumin

For the rice::

  • 2 tbsp butter (I prefer Kerrygold unsalted butter for this)
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 1/2 cups rice (rinsed until water runs clear to remove excess starch)
  • 2 1/2 cups chicken stock
  • 3/4 tsp salt
  • black pepper
  • 1/4 tsp red pepper flakes

For the salad::

  • 1 cucumber (diced into 1/2-inch pieces)
  • 7 oz cherry tomatoes (halved lengthwise)
  • 2 tsp sumac
  • 1/2 tsp salt
  • black pepper

For serving::

  • 1/2 cup tzatziki
  • 1 handful parsley
  • flatbreads (warmed on a skillet for 30 seconds per side)

Instructions
 

  • In a bowl, combine the minced garlic, lemon juice, white wine vinegar, olive oil, oregano, yogurt, salt, paprika, and cumin to create a vibrant marinade. Add the chicken thigh chunks and toss until completely coated. Let this sit while you prepare the other components—even 10-15 minutes of marinating will develop great flavor, though longer is fine if you have the time. I find that using high-quality yogurt like Fage really enriches the marinade and keeps the chicken incredibly moist.
  • Melt the butter in a medium pot over medium heat and add the turmeric and cumin, stirring constantly for about 1 minute to bloom the spices and release their essential oils—this builds a flavorful foundation. Add the rinsed rice and stir for 2 minutes until lightly toasted and coated with the butter. Pour in the chicken stock, salt, and black pepper, then bring to a boil. Once boiling, reduce heat to low, cover tightly, and cook for 15 minutes without lifting the lid. Remove from heat and let it sit covered for 10 minutes to finish cooking and absorb all the liquid.
  • While the rice is cooking, preheat your oven to 480°F. Spread the marinated chicken chunks in an even layer on a baking tray and roast for 20 minutes until golden and cooked through. The high heat will caramelize the yogurt marinade and create a flavorful, slightly charred crust. I prefer Kerrygold butter in the rice because its rich flavor pairs beautifully with the Mediterranean spices, and that same golden quality comes through in the final dish.
  • While the chicken roasts, dice the cucumber into 1/2-inch pieces and halve the cherry tomatoes lengthwise. Combine them in a bowl with the sumac, salt, and black pepper. The bright acidity of the sumac and fresh vegetables will provide a refreshing contrast to the warm, spiced rice and chicken.
  • Heat a dry skillet over medium-high heat and warm the flatbreads for about 30 seconds per side until they're pliable and lightly warmed. This brings out their flavor and makes them perfect for scooping and wrapping.
  • Divide the cooked rice from Step 2 among serving bowls. Top each bowl with the roasted chicken from Step 3, the cucumber-tomato salad from Step 4, a dollop of tzatziki, and a handful of fresh parsley. Serve alongside the warm flatbreads so everyone can build their own perfect bite.