Description
A simple, cold-eating friendly Mediterranean chicken bowl recipe perfect for back-to-school lunches. Packed with protein and customizable for picky eaters, these bowls stay juicy and crisp without reheating.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken thighs or breasts
- 3 tablespoons extra virgin olive oil, divided
- 2 tablespoons fresh lemon juice
- 1 large English cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 medium red onion, finely diced
- 1/2 cup feta cheese, crumbled
- 1/2 cup Kalamata olives, pitted and halved
- 1 teaspoon dried oregano
- 2 cups baby spinach or mixed greens
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Pat chicken dry and toss with 1 tablespoon olive oil, 1/2 teaspoon salt, 1/2 teaspoon pepper, and dried oregano. Spread on baking sheet without crowding.
- Roast chicken for 18-20 minutes until internal temperature reaches 165°F. Let rest for 5 minutes before chopping into bite-sized pieces.
- Whisk together remaining 2 tablespoons olive oil, lemon juice, salt, and pepper to make the dressing.
- Chop cucumber, halve tomatoes, and dice red onion. Pat veggies dry with a paper towel to remove excess moisture.
- Assemble bowls by layering spinach at the bottom, followed by chicken, cucumbers, tomatoes, onion, olives, and feta.
- Pack dressing separately if storing for school lunches. Store in airtight containers in the fridge for up to 4 days.
Notes
Chicken thighs stay juicier when cold compared to breasts. Do not freeze this recipe as cucumbers and feta will become mushy. Keep dressing separate until eating to prevent wilting greens. Soak red onion in cold water to mellow the bite if preferred.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 5
- Sodium: 450
- Fat: 22
- Saturated Fat: 6
- Carbohydrates: 12
- Fiber: 3
- Protein: 35
Keywords: Mediterranean chicken, school lunch, meal prep, healthy lunch, cold chicken salad, back to school, high protein lunch, gluten-free lunch