Mediterranean Roasted Chicken and Chickpea Power Bowl

Mediterranean Chicken Bowl My Protein Packed Recipe

By Emma PrescottSeptember 23, 2025

Table of Contents

Recipe Introduction

Quick Hook

Ever feel like you're stuck in a high protein dinner recipes rut? I totally get it. This Mediterranean Roasted Chicken and Chickpea Power Bowl is your ticket out! It's packed with flavour and ridiculously easy.

Brief Overview

This bowl takes inspiration from the Mediterranean, where fresh ingredients are king. It's a super simple recipe, only about an hour from start to finish.

This recipe makes 4 servings, perfect for meal prep or a family dinner.

Main Benefits

This bowl is loaded with protein meals , which keeps you feeling full and energized. It is a perfect dish for a quick weeknight meal.

Honestly, what makes this recipe special is how adaptable it is and how easy it is to meal prep easy protein bowl recipes !

What is in it?

Mediterranean Chicken Bowl ? Oh my gosh, get ready to be amazed! We are using chicken thighs, chickpeas, bell peppers, and feta cheese. These are all tossed with a lemon herb dressing.

Alright, let's get cracking on this protein meals ! We are using boneless and skinless chicken thighs, olive oil, lemon juice, oregano, garlic powder, salt, and pepper.

Marinating these ingredients together to get a nice, juicy chicken. I swear the smells coming from this recipe are phenomenal!

For the Chickpea Power Bowl , you will need a can of chickpeas, olive oil, dried thyme, salt, and pepper.

Just toss these babies together! It makes for a delicious, herby snack while your chicken is cooking.

You will need red bell peppers, and olive oil for the roasted red peppers. Trust me, roasting those peppers bring out their sweetness.

I love adding feta and chicken bowl for my personal touch.

The lemon herb dressing needs olive oil, lemon juice, fresh parsley, fresh mint, minced garlic, salt, and pepper. Whisk it all together, and BOOM, your dressing is ready.

The best part is it doubles as a dressing for a Greek salad if you are looking for a side.

To assemble this quinoa protein bowl , you are going to need quinoa or rice, diced cucumber, and crumbled feta.

You could also add Kalamata olives or chopped red onion, these are both optional, but delicious additions. This is an incredible high protein lunch idea !

Alright, let's get cracking on this protein meals strategy. I am absolutely drooling right now just thinking about the flavours.

Now let's get cracking on this protein meals and get to the recipe!

Ingredients & Equipment for Your Power Bowl

Alright, let's get cracking on this protein meals recipe. This Mediterranean Roasted Chicken and Chickpea Power Bowl is packed with flavour.

Honestly, it's one of my faves for a quick and healthy meal. Ready?

Main Ingredients: Fueling Up

For the chicken, you'll need four boneless, skinless chicken thighs. Aim for about 600g or 1.3 lbs . Fresh is always best.

But defrosted works in a pinch. You will also need 2 tablespoons (30ml) of olive oil. Plus, 1 tablespoon (15ml) of lemon juice for a tangy kick.

Next, grab one can of chickpeas, that's about 425g . Drain and rinse them well. You'll want 1 tablespoon (15ml) of olive oil for these too. Don't forget two red bell peppers.

For the dressing, get 1/4 cup (60ml) of olive oil. And 2 tablespoons (30ml) of lemon juice.

Seasoning Notes: Spice It Right

Oregano and garlic powder are key for the chicken. We are using 1 teaspoon (5ml) of oregano and 1/2 teaspoon (2.

5ml) of garlic powder. Thyme is the magic for the chickpeas. Just 1/2 teaspoon (2.5ml). You'll also need salt and pepper.

Fresh parsley and mint make the dressing sing! So, get 1 tablespoon (15ml) of each, chopped. A clove of minced garlic is a must.

If you're out of fresh herbs, dried ones will do. Just use about 1/2 teaspoon each.

High Protein Lunch Ideas ? Look no further!

Equipment Needed: Simple is Best

You'll definitely need a baking sheet. Essential for roasting the chicken and chickpeas. A small bowl and a whisk are perfect for the dressing.

You can use a fork if you are missing a whisk.

A large bowl will help you to mix everything. Most importantly: you will need your trusty oven! Preheat to 200° C or 400° F .

And don't forget your chopping board and knife! It’s time for some Easy Protein Bowl Recipes !

This Greek Chicken Meal Prep recipe is a fantastic example of Healthy Mediterranean Diet Recipes . If you don't have quinoa available, couscous works great as a fast subsitution.

Alright, let's roll up our sleeves and get cooking these protein meals !

Cooking Like a Pro: Mediterranean Roasted Chicken and Chickpea Power Bowl

Alright, let's get cracking on this amazing protein meals recipe! I'm sharing my version of the Mediterranean Roasted Chicken and Chickpea Power Bowl.

Seriously, this is a game changer for those high protein lunch ideas or even high protein dinner recipes . It's like sunshine in a bowl, you know? I remember the first time I made something similar.

I was trying to impress this girl. Suffice to say the power bowl was the only good thing that came of it.

This chickpea power bowl is a taste of the Med right in your kitchen. We're going to be talking about how to make a delicious roasted chicken thigh recipe !

Prep Steps: Your Secret Weapon

First things first: mise en place . Sounds fancy, right? It just means getting everything ready. Chop your cucumber, measure out your spices, drain the chickpeas.

..you get the gist. Having all your ingredients prepped will cut your cooking time and stops you from making a mad dash around your kitchen like a blue arsed fly, while the chicken burns! For a real time saver, chop the veggies the day before.

As far as safety goes, always wash your hands before cooking, and make sure your chicken is properly thawed before you start.

Let's Cook! step-by-step

Marinate the chicken . In a bowl, combine the 600g chicken with 30ml olive oil, 15ml lemon juice, 5ml oregano, 2.5ml garlic powder, 1.25ml salt, and 1.25ml pepper . Let it sit while you prep the other ingredients. The lemon juice helps to tenderize the chicken, Honestly, I let it marinate for as long as possible if i'm making greek chicken meal prep .
Roast the peppers . Drizzle those 2 red peppers with 15ml olive oil and roast them in the oven until the skin is blackened. Then, pop them in a bowl, cover with plastic wrap, and let them cool. Peel the skin, remove the seeds, and slice 'em up.
Spice up the chickpeas . Toss those drained 425g chickpeas with 15ml olive oil, 2.5ml dried thyme, 1.25ml salt, and 1.25ml pepper. Spread them on a baking sheet.
Roast Time! Put the chicken and chickpeas on the baking sheet. Bake at 200 degrees C for 35- 40 minutes , or until the chicken is cooked through. The chicken is cooked through when it reaches an internal temperature of 74 degrees C .
Dressing Magic: Whisk together 60ml olive oil, 30ml lemon juice, 15ml chopped parsley, 15ml chopped mint, 1 minced clove of garlic, 1.25ml salt, and 1.25ml pepper . Taste and adjust the seasoning to your liking.
Assemble your masterpiece! Divide 185g cooked quinoa or brown rice among bowls. Top with the chicken, chickpeas, red peppers, diced cucumber, and 57g feta . Drizzle with the lemon herb dressing. Feel free to add olives or red onion, if you're feeling fancy. This bowl really fits the healthy Mediterranean diet recipes perfectly.

Pro Tips for the Win

Don't overcrowd the pan! This is key to getting that nice, crispy caramelization on the chicken and chickpeas. Make sure you use high-quality feta .

It really makes a difference. Adjust the dressing to your taste. More lemon for zing. As far as mistakes go, don't overcook the chicken.

No one likes dry chicken.

Making easy protein bowl recipes doesn't get any simpler. And If you want to get ahead, you can roast the chicken and chickpeas the night before.

Honestly, this feta and chicken bowl has become a regular in our house. I think this is a winning quinoa protein bowl .

You can swap the feta for goat cheese if you are not a fan. This dish tastes like mediterranean chicken bowl heaven.

Enjoy your protein packed, flavour filled Mediterranean adventure!

Recipe Notes - Mediterranean Chicken and Chickpea Power Bowl

Alright, let's get cracking on this "protein meals" strategy . Before you dive into this recipe, there are a few things I wanna share.

This isn't just another "power bowl" recipe. Honestly? This one is special because it's so adaptable. You know?

How to Serve This Delicious Bowl

Okay, so presentation matters! Plate up your bowl with the vibrant colors facing up. This is one of my favorite easy protein bowl recipes .

Imagine a swirl of quinoa, topped with golden brown chicken, roasted red peppers , and creamy feta.

For an extra flourish, sprinkle with some fresh herbs. A side of warm pita bread is always a winner. And, if you are feeling fancy, grab a chilled glass of Greek white wine.

Storage - Keep it Fresh

Got leftovers? Lucky you! Store each component separately in airtight containers. The chicken and chickpeas will keep in the fridge for up to three days.

I HIGHLY recommend storing the dressing separately. This prevents the quinoa from getting soggy.

Freezing isn't ideal for the cucumber and feta, but the chicken and chickpeas freeze well. Simply defrost overnight and reheat.

When it comes to reheating, pop the chicken and chickpeas back in the oven at 350° F until warmed through.

Variations - Make it Your Own!

This recipe is super flexible. Want a vegetarian option? Swap the chicken for grilled halloumi cheese, or even crispy tofu! Need a lower carb version? Cauliflower rice works a treat.

Seasonal swaps are also welcome! In the winter, think butternut squash instead of red peppers. Honestly, you can adjust this Mediterranean Chicken Bowl to your tastes! And for those who prefer High Protein Lunch Ideas or High Protein Dinner Recipes this is a big winner!

Nutrition Basics - Fuel Your Body

This Mediterranean Roasted Chicken and Chickpea Power Bowl is packed with goodness. Each serving clocks in around 550 calories. You get a whopping 40g of protein.

30g of fat, and 35g of carbs.

It's a great source of fiber (8g), and packed with essential vitamins and minerals. With about 500mg of sodium, it's a balanced and delicious way to fuel your body.

It definitely classifies as one of the healthy Mediterranean diet recipes !

Ready to get cooking? I really hope you give this recipe a whirl. It's one of my favorite protein meals , and I'm sure you'll love it too.

Now, go make something amazing!

Frequently Asked Questions

Can I meal prep these Mediterranean Roasted Chicken and Chickpea Power Bowls?

Absolutely! This recipe is practically begging to be meal prepped. Cook the chicken, chickpeas, and quinoa ahead of time. Store them separately from the dressing and fresh veggies (cucumber, feta) in the fridge. When you're ready to eat, just assemble your bowl and drizzle with the lemon herb dressing.

They'll last for up to 4 days in the fridge, making your weekdays a breeze.

What are some good substitutions if I don't have all the ingredients for these protein meals?

No worries, mate, substitutions are easy! If you're missing feta, goat cheese works great. No fresh mint or parsley? Use dried herbs (about 1 teaspoon for every tablespoon fresh). For the chicken, you could even use leftover rotisserie chicken in a pinch.

If you want a vegetarian bowl swap the chicken for grilled halloumi cheese or crispy tofu.

How can I make this recipe even healthier?

To boost the health factor, swap the quinoa or brown rice for cauliflower rice to reduce the carbs. You could also increase the amount of vegetables. Using less olive oil in the roasting process will also reduce the fat content. Serve with a leafy green salad for extra nutrients.

Also make sure to use skinless chicken to cut back on fat.

How long does the roasted chicken last in the fridge?

Cooked chicken, when stored properly in an airtight container, will last for 3-4 days in the refrigerator. Make sure to let the chicken cool down completely before refrigerating. If you're unsure about its freshness, it's always best to err on the side of caution and toss it. Nobody wants a dodgy tummy, do they?

What kind of chicken is best for these protein meals, and can I use chicken breast instead of thighs?

Chicken thighs are the star of the show here because they stay juicy and flavorful during roasting, but you can definitely use chicken breast if that's what you prefer. Just be careful not to overcook it, as it can dry out easily.

Reduce the cooking time and use a meat thermometer to ensure it reaches 165°F (74°C). Chicken thighs are more forgiving and provide a richer flavor.

My chickpeas aren't getting crispy enough. What am I doing wrong?

Crispy chickpeas can be a bit temperamental! Make sure you've drained and rinsed them thoroughly and patted them dry with a paper towel before tossing them with oil and spices. Don't overcrowd the baking sheet, as that will steam them instead of roasting. Also, ensure your oven is fully preheated.

For extra crispiness, roast them at a slightly higher temperature (around 425°F/220°C) for a shorter amount of time, but keep a close eye on them so they don't burn!