Craving a taste of the Mediterranean that’s both flavorful and fits your healthy eating goals? This Mediterranean Chicken Shawarma Bowl brings vibrant spices and fresh ingredients together for an easy, satisfying meal. It’s a fantastic addition to your collection of healthy chicken bowls.
Key Ingredients & Substitutions:
- Chicken Thighs: Boneless, skinless chicken breast works well too.
- Greek Yogurt: Use dairy-free yogurt for a lactose-free option.
- Lemon: Freshly squeezed is best.
- Cucumber & Tomatoes: Essential for the fresh salad component.
- Tahini: Essential for the dressing; omit if you have a sesame allergy.
- Pita Bread: Warm naan or a wrap can be used instead.
Ingredients:
For the Chicken:
- 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
- 1/4 cup plain Greek yogurt
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- 1/2 tsp garlic powder
- 1/4 tsp cayenne pepper (optional, for a kick)
- Salt and black pepper to taste
For the Tahini Dressing:
- 1/4 cup tahini
- 2 tbsp lemon juice
- 2 tbsp cold water (add more to reach desired consistency)
- 1 small garlic clove, minced
- Salt to taste
For the Bowls:
- 1 cup cooked quinoa or rice
- 1 cup chopped cucumber
- 1 cup chopped tomatoes
- 1/2 cup thinly sliced red onion
- 1/4 cup chopped fresh parsley
- 4 pieces pita bread, warmed
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 480-550 (depending on ingredients)
- Tools Needed: Large mixing bowl, baking sheet, small whisk, cutting board, sharp knife.
Step-by-Step Instructions:
1. Marinate the Chicken
In a large bowl, combine the cut chicken thighs with Greek yogurt, olive oil, lemon juice, cumin, smoked paprika, coriander, garlic powder, cayenne pepper (if using), salt, and black pepper. Toss until the chicken is fully coated. Let it marinate for at least 20 minutes, or up to 4 hours in the refrigerator for deeper flavor.
2. Cook the Chicken
Preheat your oven to 400°F (200°C). Spread the marinated chicken in a single layer on a baking sheet. Roast for 20-25 minutes, or until the chicken is cooked through and lightly browned, flipping halfway. You can also cook the chicken in a skillet over medium-high heat.
3. Prepare the Tahini Dressing
While the chicken cooks, whisk together the tahini, lemon juice, cold water, and minced garlic in a small bowl until smooth. If the dressing is too thick, add a little more water, one teaspoon at a time, until it reaches your desired consistency. Season with salt to taste.
4. Assemble Your Bowls
Divide the cooked quinoa or rice among four bowls. Add equal portions of the roasted chicken, chopped cucumber, tomatoes, and red onion to each bowl.
5. Garnish and Serve
Drizzle a generous amount of tahini dressing over each bowl. Garnish with fresh chopped parsley. Serve immediately with warm pita bread on the side for a complete healthy chicken bowls experience.
Variation Ideas:
- Add a scoop of hummus or baba ghanoush for extra creaminess.
- Include crumbled feta cheese for a salty tang.
- Top with pickled turnips or olives for an authentic touch.
- Swap quinoa for couscous or bulgur wheat.
- Add a handful of fresh spinach or mixed greens to the base.
Storage Instructions:
Store any leftover Mediterranean Chicken Shawarma Bowl components separately in airtight containers in the refrigerator. The chicken, dressing, and fresh vegetables will stay fresh for up to 3-4 days. Reheat the chicken gently in the microwave or on the stovetop before reassembling your bowl.
Frequently Asked Questions (FAQ):
Q: Can you prepare this recipe ahead of time?
A: Yes, you can marinate the chicken a day in advance and prepare the tahini dressing. Cooked quinoa or rice can also be made ahead.
Q: Is this recipe gluten-free?
A: Without the pita bread, yes, this recipe is naturally gluten-free if you use quinoa or rice as your base.
Q: Can you grill the chicken instead of baking it?
A: Absolutely! Grilling the chicken will add a delicious smoky flavor. Cook until it reaches an internal temperature of 165°F (74°C).
Q: How can you make this spicier?
A: Increase the amount of cayenne pepper in the chicken marinade or add a pinch of red pepper flakes to the tahini dressing.
Q: What kind of rice is best for these healthy chicken bowls?
A: Brown rice or basmati rice works wonderfully. You can also use cauliflower rice for a low-carb option.