Healthy Grain and Chicken Bowls with Mediterranean Salsa

If you're looking for a meal that's fresh, filling, and easy to throw together, this Healthy Grain and Chicken Bowl is it. You get perfectly seasoned chicken, fluffy quinoa, hearty lentils, and a crisp Mediterranean salsa, all packed into one colorful bowl.

The flavors are bold and bright, with plenty of fresh herbs, citrus, and a little kick from the garlic and mustard marinade. Plus, it's super versatile! You can swap in your favorite toppings, mix up the veggies, or make extra for meal prep. It's got everything you need for a wholesome weeknight dinner or a grab-and-go lunch for the week!

Are you as obsessed with bowl recipes as I am? Then, you'll love this Mediterranean Quinoa Bowl and Southwest Steak Bowls!

What You Need to Make this Chicken Grain Bowl Recipe

The following are the main ingredients, but you can find the full list in the recipe card below:

• Boneless, skinless chicken breast: This lean, high-protein option is perfect for soaking up all the bright, zesty marinade flavors. If you prefer something juicier, you can swap it for chicken thighs.
• Quinoa: A protein-packed whole grain with a slightly nutty flavor. Swap in rice, cauliflower rice, farro, or any grains you like.
• Lentils: Lentils are the perfect addition to these bowls because they provide extra fiber, protein, and flavor. If you prefer, you can swap in chickpeas, white beans, or lupini beans.
• Mediterranean salsa: This is my favorite part of this bowl recipe - a super flavorful salsa made with tomatoes, cucumbers, roasted red peppers, and lots of fresh herbs,

Can I swap the grains for something else?

Definitely! You can use brown rice, farro, bulgur, or even cauliflower rice for a lower-carb option. Just follow the cooking instructions for your chosen grain and adjust the broth amount as you need to.

Making the Perfect Hearty Grain Bowls

With a few steps, you'll be enjoying your chicken and grain bowls in no time!

1. Marinate the Chicken

Mix the chicken with olive oil, Dijon mustard, lemon juice, zest, garlic, oregano, and a pinch of spice if you like heat. Let it sit while you prep everything else. I recommend marinating it for 15-30 minutes, any longer, and the lemon juice will begin to change the texture of the chicken. 

2. Cook the Grains

Add quinoa and lentils to a pot with broth and bring it to a simmer. Cover and cook until the grains are tender, about 20 minutes, and the broth is absorbed. Let it sit for a few minutes, then fluff it with a fork. Make sure to taste your grains. They should have lots of flavor since they are the base of your bowls. 

Pro Tip: Quinoa has a natural coating called saponin, which can make it taste bitter if not rinsed. Give it a quick rinse under cold water in a fine-mesh strainer before cooking to remove any residue.

3. Make the Mediterranean Salsa

Toss together cherry tomatoes, cucumbers, roasted red pepper, olives, shallot, and fresh herbs. Squeeze in some lemon juice, add a drizzle of olive oil, and season to taste. Feel free to mix things up and add capers, sundried tomatoes, artichoke hearts, feta cheese, goat cheese, or some pepperoncinis for a little spice. 

Pro Tip: Let the salsa sit for a few minutes before serving so the flavors can meld together.

4. Cook the Chicken

Heat a skillet over medium-high heat and cook the chicken on both sides until golden brown and cooked through. Let it rest before slicing. Feel free to cook the chicken on the grill, in the air fryer, or baked in the oven. 

Pro Tip: Don't overcrowd the pan. Cook in batches if needed to get a nice sear!

5. Assemble the Bowls

Start with a base of quinoa and lentils, then layer on the salsa, sliced chicken, and lettuce. Add any toppings you love and enjoy!

Do I have to marinate the chicken?

Marinating adds incredible flavor and helps tenderize the chicken, but you can cook it right away if you're short on time. Let it sit for at least 15 minutes to absorb some of the marinade. For even better flavor, marinate it for 30 minutes. .

What toppings go well with this bowl?

This dish is super customizable! Try feta cheese or goat cheese, toasted pine nuts, crispy chickpeas, avocado slices, or even a dollop of hummus or tzatziki for extra flavor and texture.

Can I meal prep this recipe?

Absolutely! This bowl is perfect for meal prep. Store the chicken, grains, and Mediterranean salsa separately in airtight containers. When you're ready to eat, assemble the bowl and add fresh toppings like lettuce or cheese. Everything stays fresh in the fridge for up to 4 days.

Add-ins and Customizations

Want to make these bowls your own? Here are some easy ideas!

• Bell peppers: Add some bell peppers to the Mediterranean salsa for a bit of crunch.
• Black beans: Swap the lentils for chickpeas, white beans, or black beans for a different flavor.
• Protein: This recipe works well with Garlic Grilled Shrimp, Blackened Salmon, Grilled Tofu, or even Slow Cooker Mediterranean Chickpeas for a vegetarian option. Just adjust the cooking method and time based on what you choose.
• Olives: I use black olives in the Mediterranean salsa, but you could use Kalamata or green olives if you like!
• Try a different dressing: Swap the lemon juice for Healthy Balsamic Vinaigrette, Homemade Green Goddess Dressing, Creamy Avocado Dressing, or Greek Salad Dressing! Add a dollop of Easy Tzatziki on top for a true Mediterranean twist.
• Mix up the herbs: Use basil, cilantro, or chives in place of parsley, dill, or mint for a fresh flavor twist.
• Roast the veggies: Instead of a fresh Mediterranean salsa, try roasting the tomatoes, peppers, and onions for a deeper, caramelized flavor.
• Make it a wrap: Skip the bowl and stuff everything into a warm pita or tortilla for an easy handheld meal.