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Fresh Mediterranean Grain Bowl Recipe with Grilled Chicken and Easy Tzatziki Dressing

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A quick and easy Mediterranean grain bowl featuring grilled chicken, a mix of quinoa and farro, fresh veggies, and a creamy homemade tzatziki dressing. Perfect for a wholesome, flavorful meal any day of the week.

Ingredients

Scale
  • 1 cup quinoa, rinsed (about 170g)
  • 1 cup farro, rinsed (about 190g)
  • 2 cups water or low-sodium vegetable broth (about 480ml)
  • 2 boneless, skinless chicken breasts (about 12 oz / 340g)
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1/2 tsp smoked paprika
  • Salt and freshly ground black pepper, to taste
  • Juice of half a lemon
  • 1 cup Greek yogurt (full-fat or 2%, about 240g)
  • 1/2 medium cucumber, peeled and grated (about 75g), squeezed to remove excess moisture
  • 1 clove garlic, finely minced
  • 1 tbsp fresh dill, finely chopped
  • 1 tbsp fresh lemon juice
  • Salt and pepper, to taste
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup Kalamata olives, pitted and halved (optional)
  • 1/4 cup crumbled feta cheese (optional)
  • Fresh parsley or mint leaves for garnish

Instructions

  1. Cook the grains: In a medium saucepan, combine rinsed quinoa and farro with 2 cups (480ml) of water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes until grains are tender and liquid is absorbed. Fluff with a fork and set aside to cool slightly.
  2. Marinate the chicken: While grains cook, place chicken breasts in a bowl. Add olive oil, lemon juice, oregano, smoked paprika, salt, and pepper. Toss to coat evenly and let rest for 10 minutes.
  3. Prepare the tzatziki: Peel and grate the cucumber, then squeeze out excess moisture. In a bowl, combine Greek yogurt, grated cucumber, minced garlic, chopped dill, lemon juice, salt, and pepper. Mix well and refrigerate until ready to serve.
  4. Grill the chicken: Heat your grill pan or skillet over medium-high heat. Add chicken breasts and cook 5-6 minutes per side or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing thinly against the grain.
  5. Prep the veggies and toppings: Halve cherry tomatoes, dice cucumber, thinly slice red onion, pit olives if using, crumble feta cheese, and chop fresh herbs for garnish.
  6. Assemble the grain bowls: Divide cooked grains into bowls. Arrange sliced grilled chicken on top along with fresh veggies, olives, and feta. Drizzle generously with homemade tzatziki and sprinkle fresh parsley or mint. Serve immediately.

Notes

Rinse quinoa and farro thoroughly to remove bitterness. Squeeze excess moisture from grated cucumber to avoid watery tzatziki. Let chicken rest after grilling to keep it juicy. Toast farro lightly before boiling for extra nutty flavor. Prepare tzatziki a few hours ahead for best flavor. Warm grains slightly before serving if cooled.

Nutrition

Keywords: Mediterranean grain bowl, grilled chicken, tzatziki dressing, quinoa, farro, healthy dinner, easy weeknight meal, fresh veggies, homemade tzatziki

Find it online: https://eliplate.com/fresh-mediterranean-grain-bowl-recipe-with-grilled-chicken-and-easy-tzatziki-dressing/