Fast Mediterranean Hen Rice Bowl (Excessive Protein, 15 Minutes)

I created this Greek Hen Rice Bowl recipe as a result of I used to be consistently craving CAVA, however I reside in a small city with out one close by. This implies I needed to get inventive in my very own kitchen. I needed one thing that felt contemporary, flavorful, and satisfying with out being sophisticated. This bowl hits all the appropriate notes: juicy Greek rooster, creamy hummus, crisp cucumbers, juicy tomatoes, crimson onion, and a easy drizzle of Greek dressing, all served over heat rice. It’s Mediterranean-inspired consolation meals that’s straightforward sufficient for a weeknight however scrumptious sufficient to meal prep for the week.

As a former private coach, fitness center proprietor, and diet coach with practically a decade of expertise, I understand how vital it’s to have meals that assist your objectives and truly style good. I ran a meal prep enterprise and labored with tons of of girls who needed meals that have been excessive in protein, balanced, and stuffed with taste; but additionally life like for his or her busy lives. Recipes like this one test each field: easy elements, fast prep, and plenty of flexibility. You possibly can hold it primary or load it up with extras like olives, pickled crimson onions, or tzatziki sauce.

Fork resting in a bowl of Greek Chicken and Rice on a marble countertop.

Should you love this Mediterranean rooster bowl as a lot as I do, you should definitely attempt my Italian Hen and Veggies or Buffalo Hen Rice Bowls subsequent. These are good examples of how one can construct a flavorful, excessive protein meal with out spending hours within the kitchen, and so they’re all the time a success with my readers seeking to eat more healthy, one bowl at a time.

This submit incorporates affiliate hyperlinks. As an amazon affiliate I earn from qualifying purchases. Click on right here to learn my coverage and extra about affiliate hyperlinks.

The best way to make Mediterranean Hen Bowls

Suggestions for the BEST Greek Hen Bowls

Use rooster tenders for fast prep – Hen tenders are straightforward to chop into cubes and cook dinner shortly. They’re good for weeknight meals whenever you’re quick on time.
Use a scorching skillet – To get the optimum sear with a golden crust on the rooster, be sure you let the skillet preheat 4-5 minutes earlier than including the rooster. As soon as the rooster is within the pan in a single layer, don’t contact it for five minutes. This ensures a superb sear on the rooster.
Select a hummus you’re keen on – The hummus provides creaminess and additional taste to the bowl. I like to modify it up with traditional, roasted crimson pepper, or kalamata olive hummus, relying on what I’ve readily available.
Double the rooster bites – The Greek rooster bites are so versatile. Make further and use them in wraps, salads, and even tossed into pasta all through the week. Simply you should definitely cook dinner the rooster in batches for one of the best texture.
Add extra protein – add some greek yogurt tzatziki, add chickpeas or use quinoa as an alternative of rice so as to add extra protein to the meal.

Greek Chicken and Rice Bowl on a wood cutting board with a fork resting in the bowl.

Make Prep Even Faster

Should you’re tight on time, listed below are a number of straightforward methods to avoid wasting time and nonetheless get pleasure from a scrumptious, nourishing bowl.

Use quick-cooking or frozen rice – Microwaveable jasmine rice, frozen brown rice, and even pre-cooked rice you’ve frozen forward of time can all be nice shortcuts.
Chop veggies prematurely – Cucumbers, tomatoes, and onions can all be chopped forward of time and saved in hermetic containers within the fridge. This makes bowl meeting a breeze through the week.
Use store-bought shortcuts – Should you’re actually quick on time, use rotisserie rooster or pre-cooked rooster items that you just heat up with the Greek dressing in a skillet so as to add taste.

Widespread questions

Can I make this low carb?

Sure. You possibly can serve the Greek rooster over cauliflower rice or a giant mattress of greens as an alternative of rice. It’s nonetheless tremendous flavorful and filling.

What different proteins may I exploit?

This may even be nice with shrimp or salmon (these air fryer salmon cubes can be good).

How a lot dressing ought to I exploit?

I like to recommend beginning with 1/2 tablespoon per bowl. In case your hummus is already stuffed with taste, you might not want rather more. Style and modify to your liking.

Forkful of Greek chicken and a cucumber being lifted from a bowl.

Can I double the recipe?

Sure, however it would be best to cook dinner the rooster in batches. Overcrowding the skillet will trigger the rooster to steam and the feel might be off.

What’s one of the simplest ways to retailer leftovers?

Retailer the rice, rooster, and veggies in separate containers within the fridge. While you’re able to eat, reheat the rooster and rice, then add the hummus, veggies, and dressing contemporary.

★ Did you make this recipe? Please give it a star score beneath!

1 cup white jasmine rice
1.5 cups water
1.5 kilos boneless, skinless rooster – use thighs, breasts or tenders
2 tablespoons greek dressing
½ teaspoons salt
1 giant english cucumber
1 cup tomatoes – chopped
½ medium crimson onion – thinly sliced
½ cup hummus
1/4 cup greek dressing

Begin the rice within the on the spot pot – rinse it nicely, drain it then add it to the moment pot. Cowl with 1.5 cups water and cook dinner excessive stress 3 minutes

1 cup white jasmine rice, 1.5 cups water
Whereas rice is cooking, prep the rooster. Preheat a big skillet over medium warmth. Minimize rooster into cubes, add 2 tablespoons dressing and 1/2 teaspoon salt. Stir nicely.

1.5 kilos boneless, skinless rooster, ½ teaspoons salt, 2 tablespoons greek dressing
When the pan is scorching, add the rooster, transfer rooster right into a single layer then don’t contact for five minutes. This helps kind a crust. After 5 minutes, transfer rooster round, cooking 3-4 extra minutes till rooster is cooked by.
Whereas rooster is cooking/resting, slice the cucumber, chop the tomato and slice the onion.

1 giant english cucumber, 1 cup tomatoes, ½ medium crimson onion
After rice is finished cooking, you possibly can manually launch stress or let it naturally launch for a couple of minutes. Fluff the rice with a fork.
Assemble the bowls including rice, rooster, veggies, 2 tablespoons hummus and 1 tablespoon of Greek dressing to every bowl.

½ cup hummus, 1/4 cup greek dressing

Suggestions:

For the quickest prep, use rooster tenders, they’re the simplest to chop into cubes.
I like Primal Kitchen Meals Greek Dressing, however use your favourite.
Should you don’t have an on the spot pot, use fast cooking microwavable rice or frozen rice as an alternative.
Add much more taste with olives, pickled crimson onion or tzatziki sauce.
Should you double the recipe, cook dinner the rooster in batches.

Storing leftovers:
Retailer the rooster, rice and veggies separate in hermetic containers within the fridge for as much as 3 days.
If you find yourself able to get pleasure from, reheat the rooster and rice then assemble the bowls.