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 continually 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 wished one thing that felt recent, flavorful, and satisfying with out being difficult. This bowl hits all the precise notes: juicy Greek hen, 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, gymnasium proprietor, and vitamin coach with almost a decade of expertise, I understand how essential it’s to have meals that assist your targets and really style good. I ran a meal prep enterprise and labored with tons of of ladies who wished meals that had been excessive in protein, balanced, and stuffed with taste; but in addition sensible for his or her busy lives. Recipes like this one verify each field: easy components, fast prep, and plenty of flexibility. You possibly can preserve 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.

When you love this Mediterranean hen bowl as a lot as I do, you’ll want to 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 at all times successful with my readers seeking to eat more healthy, one bowl at a time.

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How one can make Mediterranean Hen Bowls

Suggestions for the BEST Greek Hen Bowls

Use hen tenders for fast prep – Hen tenders are straightforward to chop into cubes and prepare dinner shortly. They’re good for weeknight meals whenever you’re quick on time.
Use a sizzling skillet – To get the optimum sear with a golden crust on the hen, be sure to let the skillet preheat 4-5 minutes earlier than including the hen. As soon as the hen is within the pan in a single layer, don’t contact it for five minutes. This ensures a superb sear on the hen.
Select a hummus you like – The hummus provides creaminess and further taste to the bowl. I like to change it up with basic, roasted crimson pepper, or kalamata olive hummus, relying on what I’ve readily available.
Double the hen bites – The Greek hen bites are so versatile. Make additional and use them in wraps, salads, and even tossed into pasta all through the week. Simply you’ll want to prepare dinner the hen in batches for the most effective 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

When you’re tight on time, listed below are just a few 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 throughout the week.
Use store-bought shortcuts – When you’re actually quick on time, use rotisserie hen or pre-cooked hen items that you just heat up with the Greek dressing in a skillet so as to add taste.

Frequent questions

Can I make this low carb?

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

What different proteins may I exploit?

This is able to 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 could not want rather more. Style and regulate to your liking.

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

Can I double the recipe?

Sure, however you’ll want to prepare dinner the hen in batches. Overcrowding the skillet will trigger the hen to steam and the feel will probably be off.

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

Retailer the rice, hen, and veggies in separate containers within the fridge. Once you’re able to eat, reheat the hen and rice, then add the hummus, veggies, and dressing recent.

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1 cup white jasmine rice
1.5 cups water
1.5 kilos boneless, skinless hen – 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 instantaneous pot – rinse it properly, drain it then add it to the moment pot. Cowl with 1.5 cups water and prepare dinner excessive strain 3 minutes

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

1.5 kilos boneless, skinless hen, ½ teaspoons salt, 2 tablespoons greek dressing
When the pan is sizzling, add the hen, transfer hen right into a single layer then don’t contact for five minutes. This helps kind a crust. After 5 minutes, transfer hen round, cooking 3-4 extra minutes till hen is cooked by way of.
Whereas hen 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 strain or let it naturally launch for a couple of minutes. Fluff the rice with a fork.
Assemble the bowls including rice, hen, 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 hen tenders, they’re the best to chop into cubes.
I like Primal Kitchen Meals Greek Dressing, however use your favourite.
When you don’t have an instantaneous pot, use fast cooking microwavable rice or frozen rice as an alternative.
Add much more taste with olives, pickled crimson onion or tzatziki sauce.
When you double the recipe, prepare dinner the hen in batches.

Storing leftovers:
Retailer the hen, 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 hen and rice then assemble the bowls.