Mediterranean chicken rice bowl: A healthy high-protein dinner recipe

Mediterranean chicken rice bowl: A healthy high-protein dinner recipe

If you’re searching for a delicious, healthy, and family-friendly dinner idea, this Mediterranean Chicken & Rice Bowl is the perfect choice. Packed with flavour, high in protein, and loaded with fresh veggies, it’s a balanced meal that supports energy, hormone balance, and gut health.

This recipe brings together the best of the Mediterranean diet—lean protein, olive oil, herbs, and colourful vegetables—making it a wholesome option for busy weeknights or meal prep.

And you see over 1000 recipes in the Zing Wellbeing program here

🥗 Mediterranean Chicken & Rice Bowl Recipe

Serves: 4
Prep time: 10 minutes + marinating
Cook time: 35 minutes
Total time: 45 minutes

Ingredients

For the chicken:

  • 4 chicken thighs (800g)

  • 1 tbsp olive oil

  • Salt & pepper

  • 1 handful fresh basil

  • 5 garlic cloves, crushed

  • Juice of 1 lemon

  • 2 tbsp tomato paste

  • 1 tbsp Dijon mustard

  • ½ red onion, diced

For the salad:

  • ½ red onion, finely diced

  • 2–3 small cucumbers, diced

  • 1 green capsicum, diced

  • 3–4 tbsp fresh parsley, chopped

  • 30g crumbled feta

  • 1 tbsp olive oil

  • Juice of ½ lemon

  • 1.5 tsp sumac

  • Pinch of salt & pepper

To serve:

  • ½ cup rice (cooked as per instructions)

  • 2 tbsp thick Greek yoghurt

Method

  1. Marinate the chicken – In a bowl, combine basil, garlic, lemon juice, tomato paste, Dijon mustard, olive oil, salt, and pepper. Coat the chicken thighs well and marinate for 1–6 hours.

  2. Roast – Preheat oven to 220°C. Roast chicken and diced red onion for 35 minutes until golden and cooked through.

  3. Make the salad – Combine cucumbers, capsicum, red onion, parsley, feta, olive oil, lemon juice, sumac, salt, and pepper. Toss gently.

  4. Assemble the bowls – Serve chicken with a portion of rice, fresh salad, and a dollop of Greek yoghurt.

🔥 Nutrition Per Serve

  • Calories: 520

  • Protein: 45g

  • Carbohydrates: 25g

  • Fibre: 3g

  • Fat: 20g

💪 Health Benefits of This Mediterranean Bowl

  • High in Protein: Supports muscle recovery, lean muscle growth, and helps you feel fuller for longer.

  • Gut-Friendly Ingredients: Fresh parsley, capsicum, and cucumbers provide fibre to support digestion and improve gut health.

  • Healthy Fats: Olive oil and feta provide essential fats that help with hormone balance, skin health, and energy levels.

  • Mediterranean Diet Approved: Backed by research as one of the healthiest eating patterns for long-term health, heart health, and inflammation reduction.

Why You’ll Love This Recipe

✔️ Quick and easy to prepare
✔️ Perfect for meal prep or family dinners
✔️ Balanced with protein, complex carbs, and healthy fats
✔️ Fresh Mediterranean flavours everyone will enjoy

👉 Want more healthy high-protein recipes like this? Explore the Zing Wellbeing Meal Plans designed by nutrition experts to support women’s health, energy, and gut health.

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