Can I use gluten-free flour?

Yes — use a cup-for-cup gluten-free baking blend.

Do these freeze well?

Yes — freeze after cooling and thaw in the refrigerator.

You can reduce the brown sugar by ¼ cup without affecting texture.

Can I make this dairy-free?

Yes — skip feta and tzatziki or use dairy-free versions.

Can I substitute the rice?

Yes — quinoa, orzo, couscous, or mixed greens all work well.

Is this recipe good for meal prep?

Yes — store ingredients separately and assemble when serving.

Is blackened tuna spicy?

It has a mild-to-moderate heat. Reduce the cayenne pepper or jalapeño for a milder version.

Can I grill the tuna instead?

Yes. Grill over high heat for the same amount of time, making sure the grates are well-oiled.

What type of tuna should I use?

Ahi (yellowfin) or sushi-grade tuna works best for searing.

Can I make the mango salsa ahead of time?

Yes. The mango salsa can be made up to 24 hours in advance and stored in the refrigerator.

Dirty rice has a mild-to-moderate heat. You can easily adjust the spice level by reducing the Cajun seasoning or cayenne pepper.

Can I make Cajun dirty rice ahead of time?

Yes. Store dirty rice in an airtight container in the refrigerator for up to four days.

Can I freeze Cajun dirty rice?

Yes. Cajun dirty rice freezes well for up to three months. Thaw overnight in the refrigerator and reheat gently.

What meat can I substitute for beef?

Ground turkey or ground chicken can be used as a lighter alternative to ground beef.

Is Cajun cornbread spicy?

Cajun cornbread has a mild-to-moderate heat. You can adjust the spice level by reducing the jalapeño or cayenne pepper.

Can I make Cajun cornbread ahead of time?

Yes. Cajun cornbread can be baked up to one day ahead and reheated gently before serving.

Can I freeze Cajun cornbread?

Yes. Wrap the cornbread tightly and freeze for up to three months. Thaw and reheat before serving.

Can I make Cajun cornbread without cheese?

Yes. You can omit the cheese for a dairy-light version without affecting the texture.

Gumbo is mildly spicy. You can adjust the heat by increasing or reducing the cayenne pepper or Cajun seasoning.

Can I make chicken and sausage gumbo ahead of time?

Yes. Gumbo tastes even better the next day and keeps well in the refrigerator for up to four days.

Can I freeze chicken and sausage gumbo?

Yes. Gumbo freezes well for up to three months. Thaw overnight and reheat gently.

Do I have to use okra in gumbo?

No. Okra helps thicken gumbo, but you can omit it or use filé powder if preferred.

Are Cajun roasted potatoes spicy?

They have a mild-to-moderate heat. You can adjust the spice level by using more or less Cajun seasoning.

Can I make Cajun roasted potatoes ahead of time?

They are best served fresh, but leftovers reheat well in the oven or air fryer.

Can I use red or russet potatoes?

Yes. Just cut the potatoes into evenly sized pieces to ensure even roasting.

Are Cajun roasted potatoes vegan?

Yes. This recipe is naturally dairy-free and vegan as written.

Is Cajun shrimp & grits spicy?

Cajun shrimp and grits has a mild-to-moderate heat. You can reduce the Cajun seasoning or cayenne pepper to make it milder.

Can I make Cajun shrimp and grits ahead of time?

The shrimp are best cooked fresh, but the grits can be made ahead and reheated gently with a splash of broth or milk.

Can I use instant grits?

Yes, but stone-ground grits provide the best flavor and creamiest texture.

Can I substitute milk for cream?

Yes, whole milk can be used, though the grits will be slightly less rich.

Mediterranean Chicken Bowls (Fresh, Flavorful & Perfect for Meal Prep!)

Sarah Smith
Dec 1, 2025
3 min read

Updated: 2 days ago

A vibrant salad bowl with grilled chicken, yellow rice, fresh greens, diced vegetables, hummus, yogurt, and feta, on a light tablecloth.

These Mediterranean Chicken Bowls are bright, fresh, and packed with cozy flavor — tender lemon-herb chicken served with fluffy rice, crisp veggies, creamy hummus, and a tangy tzatziki drizzle. It’s a wholesome, vibrant dish that feels both light and satisfying, making it perfect for lunches, weeknight dinners, or meal prep you’ll actually look forward to eating.

Serve with Greek Chicken Wraps, Cajun Shrimp Lettuce Wraps, or Classic Caesar Salad for a fresh, complete meal.

Why You’ll Love This

Juicy, flavorful chicken with bright Mediterranean seasoning
Fresh vegetables and grains make it light yet satisfying
Easy bowl-style meal perfect for weeknights or meal prep
Customizable with your favorite sauces and toppings

Recipe Card

Prep: 20 minutes Cook: 15 minutes Total: 35 minutes Servings: 4 bowls

Ingredients

For the Chicken

1 ½ lbs chicken breasts (or thighs), cut into strips
3 tbsp olive oil
3 tbsp lemon juice
3 cloves garlic, minced
1 tsp oregano
1 tsp paprika
½ tsp cumin
½ tsp salt
½ tsp black pepper

For the Bowls

2 cups cooked basmati or jasmine rice
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ small red onion, thinly sliced
½ cup Kalamata olives
½ cup feta cheese, crumbled
1 cup hummus (any flavor you love)
1 cup tzatziki
Fresh parsley or dill for topping
Optional: lemon wedges, pita bread

Instructions

1. Marinate the Chicken

In a bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, cumin, salt, and pepper. Add chicken pieces and toss to coat. Let marinate 10–30 minutes (or up to 4 hours for deeper flavor).

2. Cook the Chicken

Heat a skillet over medium-high heat and cook chicken 4–5 minutes per side, until golden and cooked through. Set aside to rest, then slice.

3. Prepare the Bowls

Divide cooked rice into four bowls. Arrange:

Chicken
Tomatoes
Cucumber
Red onion
Olives
Feta

Add a scoop of hummus and a drizzle of tzatziki.

4. Serve

Top with fresh parsley or dill and serve warm with lemon wedges or warm pita.

Ways to Customize

Low-carb: Swap rice for cauliflower rice or greens.
Extra protein: Add chickpeas or grilled halloumi.
More veggies: Add roasted peppers, zucchini, or spinach.
Spicy: Add crushed red pepper or drizzle with chili oil.

Storage

Perfect for meal prep! Refrigerate assembled components (except greens) separately:

Chicken: 3–4 days
Rice: 4–5 days
Veggies: 2–3 days
Tzatziki & hummus: 4–5 days

FAQ

Can I use chicken thighs instead of breasts?

Yes — thighs stay juicier and add richer flavor.

Can I grill the chicken?

Absolutely. Grilling adds delicious smoky flavor.

Can I make these bowls dairy-free?

Yes — skip the tzatziki and feta, and use dairy-free hummus.

What can I use instead of rice?

Quinoa, orzo, couscous, farro, or greens all work beautifully.

Can I pack these for meal prep?

Yes! Keep the cold toppings and sauces separate until serving.

Can I use store-bought tzatziki?

Yes — it works perfectly and saves time.

Conclusion

These Mediterranean Chicken Bowls are fresh, colorful, and bursting with bright flavor — the perfect balance of tender chicken, crisp veggies, creamy hummus, and zesty tzatziki. They’re simple enough for a weeknight but special enough to impress guests, and they make incredible leftovers for lunches throughout the week. Once you try these bowls, they’ll become a go-to favorite in your cozy, flavorful meal rotation!